Originally posted by Tamara Grafton on May 18, 2016
Updated by Lauren Lefley, RD. March 2025
Looking back on my childhood, some of my best memories involved food: Family gatherings for holiday meals, summertime barbecues, baking with my grandparents, family picnics at the zoo, and birthday dinners. Even when my siblings and I were busy with after-school activities, my parents almost always made sure we sat down and ate together. To this day, I make a point of having a sit-down dinner with my own family most evenings.
Is it worth taking the time, when possible, to eat as a family when we could just eat on-the-go?
The answer is yes!
Why is eating together important for families?
How families dine together has changed. At the table, people are often distracted by TV, tablets, or phones. For some, fast-paced, busy lives lead to more eating on-the-go or children and parents eating different foods at different times. So, what are the benefits of sharing meals? Research shows that family meals have a large impact on the health and happiness of children and adults. Structured family meals can:
- Serve as an opportunity to connect, share feelings, experiences, and food values and traditions.
- Engage children in trying a variety of foods in a safe setting where others are enjoying the same.
- Teach children to come to the table hungry and eat with pleasure. They will leave happily satisfied and energized to do other things.
Family meals don't have to be complicated
They can be as short or long as your schedule allows. Even sitting down to enjoy a snack or take-out together is beneficial. Some meals might be missing a family member or two for whatever reason - and that's okay. The key is to have everyone present as often as your family can manage.
Thinking about planning more family meals? To get started, consider these tips:
- Be realistic. If you aren't already having family meals, try for two or three meals a week, at times that are less hectic, and build from there.
- Keep it simple. Meals do not need to be complicated, three courses, or be Instagram-worthy! Work with whatever food you have, whatever time window you have, and with whomever is available. There is such value in eating together; it doesn't need to be perfect.
- Pick a time. Choose a period to eat that works for most family members, or alternate times so everyone has a chance to participate. Communicate to all family members about the time and place.
- Set aside all distractions. If it works for your family, consider coming to the table gadget-free, ready to eat and connect with one another.
- Keep the mood positive. You can trust that your children will listen to their body's hunger. Provide a variety of food and allow them to choose whether and how much to eat.
- Involve the family throughout the process. Mealtime activities can range from planning, shopping for and cooking the food, all the way to clean-up time. While it can be challenging for busy families to gather everyone at the table, involving each family member in some part of the process can be truly rewarding and fun!
Remember: It's not always about what you eat, but that you are taking the time to eat together. Start making plans for your next family meal today!
For more tips and resources on family meals:
The Ellyn Satter Institute
- Everybody does better with family meals
- Mastering meals step two: Get the meal habit
Healthy Families BC
- Supper time survival tips for parents
- The benefits of eating together for children and families
Canada’s Food Guide
- Eat meals with others
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