10 Oct What Are the Benefits of Family Meals? Online Pediatric Dietitian Tips for Improved Child Nutrition

Posted at 10:12h in Child by

October is National Eat Better, Eat Together Month, encouraging families to share meals. But does it really matter if we eat together at the table or separately in front of the TV?

Absolutely!

Research indicates that both what we eat and how we eat significantly impact our long-term health. Sharing meals mindfully, whether alone or with loved ones, enhances wellness and supports weight management goals.

For children, regular family meals foster healthy eating behaviors and habits. As online pediatric dietitians working with families, we advocate for making mealtime family time.

This doesn’t require elaborate settings—just gather everyone together, free from screens and distractions. It’s a valuable opportunity in our busy lives to connect, enjoy good food, and share.

What are the benefits of family meals?

Improved Communication

Family meals strengthen family bonds through open conversations. They also give children the chance to develop critical communication skills, like learning how to listen, how to ask questions, how to share ideas, and how to interact with people of all ages. So, please, please take away the cell phone and give your child the chance to learn how to interact at the table. This is becoming a lost art!

Healthier Eating Habits

Family meals promote balanced meals with more fruits, vegetables, and home-cooked dishes. When everyone is involved in the planning and preparation of meals including children, children learn key skills about budgeting, grocery shopping, preparing, and cleaning up. The meal isn’t just the eating part. It is the entire process.

Better Academic Performance

Family meals are linked to higher grades and cognitive development in children.

Emotional Well-Being

Family meals foster a sense of security, reducing stress and promoting mental health. They also reduce a child’s chance of developing disordered eating behaviors and/or an eating disorder. Jaclyn Rose is a clinical dietitian at Johns Hopkins, and she says, “Patterns developed in childhood can shape an adult’s relationship with food and set a foundation for healthy eating habits.” The relationship we have with food and our bodies will last a lifetime. With so much social pressure and misinformation, family meals can be the first line of prevention as well as the first safe space for children to feel great about food and their bodies

Likewise, research has shown that kids who partake in family meals are less likely to engage in risky behaviors like drug use, alcohol, vaping, or tobacco use.

Positive Role Modeling

Parents can set examples for good eating and social habits, like trying new foods, eating more variety, and teaching table manners. Put that napkin on your lap!

National Eat Together, Eat Better Month is a month that reminds us that we need to slow down. Yes. We’re all busy. Yes, it seems there aren’t enough hours in the day. And, yes, sitting together as a family matters. It’s a space to share ideas, enjoy each other’s company, eat healthy, and set the foundation for a healthy relationship with food and body.

 

Budget, Nutritious, Family-Friendly Freezerbag Recipes

 

Chicken and Vegetable Stir-Fry

Ingredients:

  • 1.5 pounds boneless, skinless chicken breasts, thinly sliced
  • 2 cups broccoli florets
  • 1 bell pepper, sliced
  • 1 carrot, thinly sliced
  • 1 cup snap peas
  • 3 cloves garlic, minced
  • 1 tablespoon fresh ginger, minced
  • 1/4 cup low-sodium soy sauce
  • 2 tablespoons honey
  • 1 tablespoon sesame oil
  • 1 tablespoon cornstarch
  • 1/4 teaspoon red pepper flakes (optional)

 

Preparation:

  1. In a large freezer bag, combine the soy sauce, honey, sesame oil, cornstarch, minced garlic, minced ginger, and red pepper flakes. Mix well.
  2. Add the sliced chicken and all the vegetables to the bag. Seal tightly and gently shake to ensure the marinade coats all ingredients.
  3. Lay the bag flat in the freezer for efficient storage.

 

Cooking Instructions:

  1. Thaw the freezer bag in the refrigerator overnight.
  2. Heat a large skillet or wok over medium-high heat. Pour the contents of the bag into the skillet.
  3. Stir-fry for 7-10 minutes, or until the chicken is fully cooked and the vegetables are tender-crisp.
  4. Serve over brown rice or whole-grain noodles for a balanced meal.

 

Beef and Bean Chili

Ingredients:

  • 1 pound lean ground beef
  • 1 can (15 ounces) kidney beans, drained and rinsed
  • 1 can (15 ounces) black beans, drained and rinsed
  • 1 can (15 ounces) diced tomatoes
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 cloves garlic, minced
  • 2 tablespoons chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

 

Preparation:

  1. In a large freezer bag, combine the ground beef, kidney beans, black beans, diced tomatoes (with their juice), onion, bell pepper, garlic, and all the spices. Mix thoroughly to ensure even distribution.
  2. Seal the bag, removing as much air as possible, and lay it flat in the freezer.

 

Cooking Instructions:

  1. Thaw the freezer bag in the refrigerator overnight.
  2. Transfer the contents to a large pot or slow cooker.
  3. If using a stovetop, bring to a boil over medium-high heat, then reduce to a simmer and cook for 30-40 minutes, stirring occasionally. If using a slow cooker, set it on low and cook for 6-8 hours.
  4. Serve with whole-grain cornbread or over brown rice. Top with shredded cheese or a dollop of Greek yogurt if desired.