Family Meals Importance

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In today’s fast-paced world, it can be hard to get everyone together for a meal on a regular basis. But the family meals importance cannot be understated.

Your kids may have extracurricular activities after school, homework to complete, or social media that they’re eager to check in on, plus parents’ lives get busy, too. Even with all of these obstacles, I promise that family meals are worth prioritizing in your schedule because of the numerous benefits they can have for you and your children. 

A personal story from my intern: “When I was growing up, I remember groaning when my mom called my brothers and I down to the table for family dinner. It felt annoying as a teenager since I would have much rather eaten my dinner in front of my favorite television show or while scrolling social media. 

Instead, my family would sit together for dinner while my parents asked us about our favorite parts of our day, what we thought about current events in the world, and if there was any drama going on in our lives. 

Now that I’m older, I talk with my siblings about how much these conversations meant to us and how it drew us closer together as a family.“

Family meals are simply when you get everyone in your household together to share a meal at the same table. Whether that’s breakfast on a morning before your kids head off to school, lunch on the weekends, or family dinners on weeknights – family meals can help all of your family members in a number of ways (including you, parents!). 

Let’s talk about a few ways that family meals can be great for your family and go over some tips on getting started, even with a busy schedule. 

Family Meals Form Healthy Habits

When parents prepare meals for their children, it’s safe to say that these meals tend to be healthier with more whole foods than if the kids were to grab fast food or make quick meals. Sharing family meals can encourage healthier eating habits while children are growing and learning how to eat more balanced. 

Serving the meals for your children or passing foods around the table can help with being in touch with hunger and satiety and conversation over dinner can slow down the pace of eating. Eating together at the table can also help with mindfulness since there are less distractions like television or smartphones, allowing everyone to listen to their bodies and eat until they feel full.

For meal planning tips that provide variety and balance for your family, check out some of my free resources here.

Family Meals Build Stronger Bonds

Family meals can help everyone in your family feel closer. Imagine a busy weeknight: your kids are all doing their own thing and have a lot on their plates. Getting everyone to gather around the table for a meal can be tricky, but if successful, it can give you the chance to share stories, laugh, and unwind together. 

This time that you spend as a family can help you build stronger bonds with your children and give you the chance to learn more about how they’re feeling or what’s going on in their lives.

It can also reduce the risk of depression and anxiety for both children and adults when families eat together. Researchers in Brazil and New Zealand found that school aged children and adolescents who ate more regular family meals had lower rates of common mental disorders (like depression and anxiety) than those who did not eat regular family meals.¹ 

Taking time to sit down together can become a family tradition and I promise it will be fun, too! Family meals serve as a platform for creating memories and shared experiences. 

Examples to Make Family Meals Special

• Ask your children what types of meals they would like to see on the “menu” that week. 
• Involve your children in cooking meals – this can also teach them important lifelong skills, plus they’ll eventually be able to help prep meals.
• Incorporate themed nights to make it more exciting for your family. For example:
  • Meatless Monday
  • Taco Tuesday
  • Breakfast for Dinner
  • Family BBQ Night
  • Pizza Night
  • Explore the World dinner night (pick new cuisines from different countries to try)

Small Talk has a Big Impact

Engaging in conversation over the dinner table has the potential to help children expand their vocabulary and improve their communication skills. Asking them about their day allows them to practice the art of storytelling, explaining their ideas, and understanding their emotions. 

Your kids can learn new words and phrases from older siblings or parents and how to string their thoughts and sentences together. Conversations over a meal can also teach active listening and how to follow the flow of a conversation. They can practice table manners (such as saying “please” and “thank you”), using eating utensils, and being respectful. 

One personal favorite phrase of mine to teach kids is that we do not, “yuck on someone’s yum.” Just because they may not like something, doesn’t mean they have to ruin it for someone else.

Lastly, family meals can teach children to wait for their turn to speak, share food with one another, and serve other family members, all of which are really important social skills that can translate into other group situations like school and playtime with friends. 

Tips for Fitting Family Meals into Busy Lives

In reality, weeknights are super busy and fitting family meals into your routine may seem daunting. With a bit of planning and creativity, it’s absolutely possible to make mealtime a regular and meaningful part of your family life. Here are some practical tips to help make your family meals feel easier to manage, even with chaotic schedules: 

1. Prioritize simple and quick meals. Not every meal needs to be elaborate. Try making nutritious meals that can be prepared in 30 minutes or less, like stir-fries, sheet pan dinners, grain bowls, or pasta with vegetables.
   • You can also cook larger quantities when you have more time (like on the weekends) and store leftovers for easy reheating during the week. Try making soups, casseroles, and stews ahead to save time on busier evenings.

2. Meal prep in advance. As mentioned, you can cook more complicated meals when you have time and save them for later. You can also chop vegetables, marinate proteins, and portion out snacks or sides over the weekend or whenever you have free time so that your meals come together faster. Check out my free resources for more meal prep tips. 

3. Get your family involved. Engage your family to take part in the family meal fun! You can divide tasks among family members like setting the table, washing vegetables, preparing salads, and serving plates. 

4. Embrace tools that save your time. Try using a slow cooker or instant pot – these can be great appliances for busy families. You can set them in the morning and come home to a fully cooked meal. Also, don’t hesitate to use pre-cut vegetables, bagged salads, or frozen foods that can be healthy shortcuts to making meals faster. 

5. Plan meals around your schedule. Even if you can’t get together for dinner every night, try to start with three meals a week to enjoy together, like breakfast or Sunday brunch. If everyone in your family is running in different directions, you can turn dinner into a pre-activity meal or a post-event gathering.

6. Themed nights can provide consistency. Taco Tuesday or Pizza Night can reduce the mental effort of deciding what you’re going to cook and give your whole family a fun tradition to look forward to. 

7. Be realistic and flexible. It’s okay if you can’t perfectly plan every family meal, and not every meal will be ideally nutritious and balanced. Give yourself grace and congratulate yourself on making an effort. The idea is shared time and connection, not perfection!

Frequently Asked Questions (FAQ) 

Q: Why is family mealtime important? 

A: Family mealtime is important because it provides a regular opportunity for your family to connect with one another in meaningful ways. Even in today’s fast-paced world, sitting down together allows everyone to unwind, share stories, and bone. Family meals encourage healthier eating habits, can help with portion control, and foster mindfulness by reducing distractions like phones or TV. 

Q: What are the mental benefits of eating meals as a family? 

A: Eating meals as a family can have significant mental benefits for both children and adults. Research shows that children who eat regular family meals are less likely to suffer from depression and anxiety.¹ The time spent together provides a safe space to talk about feelings, share stories, and support one another, all of which can reduce stress and create a sense of emotional security. 

Q: How important is a family meal at maintaining family relationships? 

A: Family meals play a key role in maintaining and strengthening family relationships. Sitting down together allows everyone to reconnect after a busy day, share experiences, and create lasting memories. These moments of bonding help both parents and children feel closer, fostering open communication and trust. 

Q: Should families have a meal together every day? 

A: Sometimes it’s not always possible for families to share a meal every day due to busy schedules. Even having family meals a few times a week can make a big difference. Whether it’s a quick breakfast, weekend brunch, or weeknight dinner, each meal shared together provides an opportunity to connect.

Try to start with two or three meals a week (or even one!) and build from there! The goal is quality time and connection, not perfection. 

Wrapping Things Up

Family meals are about much more than just eating together; they provide an opportunity to connect, communicate, and create lasting memories. Whether you’re sharing a quick breakfast, sitting down for a weekend lunch, or gathering for a weeknight dinner, these moments help to foster healthier eating habits, stronger family bonds, and valuable social skills in your children. 

While life can get busy, prioritizing these shared meals (even a few times a week) can have a huge positive impact on your family. With a bit of planning and flexibility, family meals can become a treasured tradition that brings everyone closer together, no matter how hectic life gets. 

What family meals have you come together for recently?