Parenting is difficult to navigate, but small habits can make a tremendous difference. For example, including family meals in your routine can boost children’s self-esteem and academic performance. It can even improve heart health, and reduce the risk of depression, substance misuse, and teen pregnancy. According to Harvard research, one hour a day of genuine connection at dinner can improve the physical and mental health of the whole family!
In fact, over three decades of research shows that family mealtime is the only activity that simultaneously supports physical, social-emotional, and academic well-being.
1. Children who regularly eat family dinners eat more fruits and vegetables and are less likely to be picky eaters. This not only helps them to develop strong bones and grow tall, but it also promotes healthy habits into adulthood. Teens who eat family meals reduce their risk of obesity and are more likely to choose nutritious foods once they are independent.
2. Creating strong connections over family mealtime helps to improve communication, boost resilience, and increase self-esteem. Plus, high-risk teenage behaviors such as smoking, drug use, eating disorders, and sexual activity are shown to be lowered with regular family dinners.
3. Conversations around the dinner table boost vocabulary in young children. In fact, children can learn seven times as many rare words at family meals than being read to. In adolescents, those who eat family meals 5-7 times per week are twice as likely to achieve A’s than those who eat family meals 2 times or less per week.
As you can see, family dinners can shape a child and how they respond to the world around them. However, making time for family dinners is challenging. After-school activities and evening work schedules tend to get in the way. To overcome these barriers, be creative! Make time for a family brunch on Saturdays or plan specific evenings to gather around the table.
If you want to learn more about the impact of family meals, celebrate Eat Better, Eat Together month with the Cottonwood Extension District and Gambino’s Pizza. This event welcomes families to choose ingredients from the MyPlate food groups to make a pizza to take home, bake, and enjoy eating together. Each large pizza is only $5 and pre-registration is required. Pay at the Barton County Cottonwood District Extension Office, 3007 10th St, Great Bend, KS 67530. Cash or check is accepted.
Karissa Winkel is the family and community wellness agent with K-State Research and Extension – Cottonwood District. Contact her at 620-793-1910 or krwinkel@ksu.edu.
