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Commit to Family Meals
January is a fine time for setting goals or making resolutions to better
ourselves. Whether or not you have already set some goals for 2007, consider
setting a simple one that can have a tremendous impact for every person in your
family. Simply eating meals together as a family can have a profoundly positive
effect on the health and well being of the entire family.
Many research studies show that when families eat together all members benefit
nutritionally by getting more fruits, vegetables, grains and calcium-rich foods
and less soft drinks. Teens who eat more family meals come closer to meeting
their daily requirements for key nutrients like calcium, iron, vitamins A, C, E,
B6, folate and fiber.
Children learn about nutrition as they develop healthy eating habits. Parents
eating a wide variety of foods serve as a role model to their children.
Family meals
foster communication between and among family members which leads to closer,
stronger relationships and a sense of family unity.
A survey by
the National Center for Addiction and Substance Abuse at Columbia University
found that young people who ate dinner with their family 5 or more times per
week were more likely to get good grades in school. However, teens who had
family dinners fewer than 2 times per week were more likely to have tried
cigarettes and alcohol.
Making time
for family meals can be difficult in these fast-paced times. It does require a
commitment and placing value on having a healthy family above other activities.
These tips help make this resolution a reality.
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Start out
by having one more family meal per week. If weekday dinnertime is too
hectic, add a leisurely weekend breakfast, brunch or lunch. After a month or
two of this new pattern, you can then add another family meal each week.
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Plan
simple meals with a main dish, salad, milk and perhaps fruit for dessert.
Ask family members to choose a main dish (give small children 2 options from
which to pick) so they get to eat some of their favorites.
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Shop and
do some of the advance preparation on the weekend when you have more time.
Have family members help with the food preparation and clean up. Even small
children can set the table, toss the salad and help clear the table.
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Show that
the time you spend together is important by turning off the television and
letting the answering machine get the phone calls. Keep the focus on the
family.
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