FUN FAMILY MEALTIME

FAMILY MEALTIME…

Family meals are clearly not extinct

THE KITCHEN REPORTSample of 930 meal

planners. The report

asked:

Do people cook? 38 percent say they

love to cook 46 percent don’t mind

cooking 15 percent say

cooking is a chore

Are families eating together?• The average American

family eats dinner together 5 times a week

FAMILY SUPPER… isn’t just a meal, it’s a ritual from which

all who participate benefit

is important because it gives children reliable access to their parents

provides anchoring for everyone’s day

FAMILY SUPPER… “Emphasizes the

importance of the family nonverbally”

“Reminds the child that the family is there and that he or she is part of it”

Source: Miriam Weinstein- The

Washington Post. August 30, 2005.

WHAT DO WE KNOW ABOUT FAMILY MEALS?

RESEARCH SHOWS THAT…

Young people whose families routinely eat meals together

• Spend more time on homework and reading for pleasure

Source: Tepper, 1999; Social Awakening: Adolescent Behavior as Adulthood Approaches.

YOUNG PEOPLE WHOSE FAMILIES ATE TOGETHER

Had reduced risk-taking behaviors • The frequency of family meals was

inversely associated with tobacco, alcohol, and marijuana use, low grade- point average, depressive symptoms, and suicide involvement

Source: Eisenberg, Olson, Neumark-Sztainer et al., 2004. Arch Pediatr Adoles. Med. 158:792-796.

YOUNG PEOPLE WHOSE FAMILIES ATE TOGETHER…

Had improved dietary intake • Consumed more fruits and vegetables,

less fried foods, and fewer sodas Source: Neumark-Sztainer, Hannan, Story et al., 2003. J Am Diet Assoc. 103:317-322

YOUNG PEOPLE WHOSE FAMILIES ATE TOGETHER…

Were less likely to be overweight

Source: Rollins, Frames, BeLue, 2007; Pediatrics. 17:723-751.

REGULAR FAMILY MEALTIMES...• Can impact the development of language

and literacy skills Source: Kimm, Barton, Obarzaneck et al., 2001; Pediatrics. 107:E34.

• Provide structure and a sense of unity and connectedness that young children need to feel safe and secure

Source: Davis, 1995; Arch Dis child. 73: 356; McKenzie, 1993; J. Gastronomy. 7:34-35

• Build a sense of community and unity; this sense of unity was found to be important during adolescence

WHAT ARE SOME BARRIERS TO FAMILY MEALTIME?

BARRIERS TO FAMILY MEALTIME: 1. LACK OF TIME

Lack of time due to:• Work• Sports (soccer,

baseball, basketball, football, tennis)

OVERCOMING BARRIER: LACK OF TIME

Be flexible: Do at least one or two meals per week together—Saturday lunch or dinner; Sunday brunch

Cook meals ahead on weekend and freeze or store for later

Use a slow cooker

BARRIERS TO FAMILY MEALTIME: 2. TELEVISION

Children (8 to 18 years old) spend an average of 3 hours a day watching TV and 1 hour on the computer

Fifty percent of all American households have three or more televisions

Only 1 in 12 American families require their children to finish their homework before watching television

TV viewing during mealtime• Can decrease time spent

communicating• Increases children’s risk for

being overweightKaiser Family Foundation

OVERCOMING BARRIER: TELEVISION Turn the television off during family mealtime

Remove the television from the eating area

Decide on specific viewing times

BARRIERS TO FAMILY MEALTIME: 3. CONFLICTING SCHEDULES

Conflicting schedules:• Parents holding 2 or

more jobs• Second job• Long or irregular

work hours• Teens working

OVERCOMING BARRIER: CONFLICTING SCHEDULES Have family meals on weekends or at a time when

everyone is together

Have family breakfast instead of dinner

Have family meals at the soccer field if this is where everyone is together

Make meals ahead of time can help avoid the dinner rush and allow more time for the meal

What Skills Are Needed?

NUTRITION FOR BUSY FAMILIES

What is a "Healthy Diet"?The Dietary Guidelines describe a healthy diet

as one that: Emphasizes vegetables, fruits, whole grains, and fat-

free or low-fat milk and milk products; Includes lean meats, poultry, fish, beans, eggs, and

nuts; and Is low in saturated fats, trans-fats, cholesterol, salt

(sodium), and added sugars

Use the Food Guide Pyramid

MAKING IT HAPPEN: MEAL PLANNING

Plan ahead every week to anticipate work, school, and other activities that affect mealtime

• Plan simple, quick meals especially to start• Use cookbooks and grocery ads to write menus• Make shopping list; read recipes from start to

finish• Stock up on basic items• Use what you have on hand• Consider leftovers when planning meals

MAKING IT HAPPEN: 2. GET FAMILY MEMBERS INVOLVED

Plan meals ahead of time Get family input when planning menus Have children set the table Have an older child pour the milk Allow younger children to put ice in glasses Have family members cut up fruits and

vegetables for a pre-meal snack Ask family members to make the salad

MISSION POSSIBLE: MAKE IT HAPPEN

Set a regular family mealtime; pick a time together

Enjoy more table time and less cooking time Turn off the TV; turn on the answering

machine. Focus mealtime on family talk Keep table talk positive; everyone gets to talk

and to listen; important to set the rules Keep table time realistic—not too long that the

pleasure goes away

MISSION POSSIBLE: MAKE IT HAPPEN

Cook several main dishes when you have more time, such as on weekends

Make soups, stews, or casseroles to freeze for the next week

Cook extra food as “plan-overs” for later use Do some tasks ahead:

• Washing and trimming vegetables• Cooking noodles for a pasta salad • Cooking lean ground meat for tacos a few hours ahead

or the day before

DINNER CONVERSATIONS

Goal: Enjoyment, relaxation, and listening to each other

EMPHASIZE: Pleasure and enjoyment DO NOT engage in serious debates FOCUS conversation on the positive. Everyone

gets to talk and everyone listens AVOID mealtime interruptions and distractions

DINNER CONVERSATIONS Ask everyone to share their favorite part or biggest

challenge of the day Exchange memories about your favorite family

pasttime Ask kids about their classes, homework, teachers,

and upcoming assignments Tell a joke Plan or talk about a family vacation you would

like to take Plan, and then let the kids pick tasks for the next

day’s menu, preparation, and clean up

DINNER CONVERSATIONS

Use Riddles and Trivia• What is the strangest food you

have ever eaten?• Can you think of any songs about

food? Sing one!• What is your favorite food? Why

do you like it?• Can you name a vegetable that is

a root? A flower? A stem? A leaf?

Ingrid Adams, Ph.D.Extension Specialist for Nutrition and Weight Management

July 2009

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