Top 3 Ways Family Meals Help Kids Stay Healthy
When life gets especially busy, it’s easy to forget how important togetherness is when it comes to cooking and eating. But now, more than ever, we should choose to turn the steering wheel away from that fast food drive-thru, put down the phone, shut off the TV and head into our kitchens and dining rooms to create (and enjoy!) a meal with the fam.
Here are three reasons spending time together at mealtime can nurture your kids’ health:
1. Social Connection
Gathering around the table can form and secure special bonds that many children don’t get outside the home. As time management expert Laura Vanderkam reassures us: “people are a good use of time”.
In fact, it’s reported that our “family connections” increase 25% with 3+ family meals shared a week, 39% with 5+ meals, and a whopping 50% with 7+ meals (Journal of Pediatrics and Child Health 2013). This connection increases self-esteem, a sense of wellbeing, positive social behaviors, and stronger family relationships.
2. Better Food Quality
Family meals often mean cooking at home, which translates to getting groceries rather than restaurant food. That in turn translates to food that’s (likely) more nutritious. Restaurants often pack in excess sodium, undesirable fats, and added sugar to their menu items, none of which gives our diets much of a lift.
In fact, those who “frequently cook meals at home eat healthier and consume fewer calories,” according to Johns Hopkins Bloomberg School of Public Health. Furthermore, families who share 3+ meals together a week see a 24% increase in healthy food consumption, namely fruits and vegetables, as well as fiber and calcium-rich foods (Pediatrics 2011). These nutrients make for good fuel in children’s’ tanks for charging through sports practices and other activities.
Looking for quick, nutritious meals to satisfy the family? Here are some easy and healthy themed dinners for busy nights:
- Taco Tuesday: soft tortillas + black beans + pico de gallo + shredded lettuce + low-fat or dairy-free sour cream + low-fat or dairy-free cheese shreds + cilantro
- Pizza Friday: whole wheat pizza crust + pizza sauce + low-fat or dairy-free cheese shreds + meatless crumbles + mushrooms + pico de gallo + basil
- Breakfast for Dinner: pancakes + strawberries + slivered almonds + light pancake syrup + eggs or egg-free scramble
Wanting more easy meal inspiration? Let us help you plan fresh and fun meals for the week the whole crew will love!
3. Building Good Habits Early On
Children’s minds are malleable and although it may be unbeknownst to you, they are watching your every move. Children model the behaviors of their parents, siblings, caregivers and other adults with whom they spend large chunks of time with. Therefore, setting firm expectations and providing a nourishing experience, like a positive atmosphere, healthy food, mindfulness, and being in community of others could establish a standard that kids continue to do for years to come. Habits established in our younger years can predict how we conduct ourselves into adulthood and not only what we eat, but how we eat, paving the way for a generation of healthier behaviors.
What better way to connect and catch up with one another than over a delicious home-cooked meal! Explore more healthy living advice from our team of experts.
Top 3 Ways Family Meals Help Kids Stay Healthy
When life gets especially busy, it’s easy to forget how important togetherness is when it comes to cooking and eating. But now, more than ever, we should choose to turn the steering wheel away from that fast food drive-thru, put down the phone, shut off the TV and head into our kitchens and dining rooms to create (and enjoy!) a meal with the fam.
Here are three reasons spending time together at mealtime can nurture your kids’ health:
1. Social Connection
Gathering around the table can form and secure special bonds that many children don’t get outside the home. As time management expert Laura Vanderkam reassures us: “people are a good use of time”.
In fact, it’s reported that our “family connections” increase 25% with 3+ family meals shared a week, 39% with 5+ meals, and a whopping 50% with 7+ meals (Journal of Pediatrics and Child Health 2013). This connection increases self-esteem, a sense of wellbeing, positive social behaviors, and stronger family relationships.
2. Better Food Quality
Family meals often mean cooking at home, which translates to getting groceries rather than restaurant food. That in turn translates to food that’s (likely) more nutritious. Restaurants often pack in excess sodium, undesirable fats, and added sugar to their menu items, none of which gives our diets much of a lift.
In fact, those who “frequently cook meals at home eat healthier and consume fewer calories,” according to Johns Hopkins Bloomberg School of Public Health. Furthermore, families who share 3+ meals together a week see a 24% increase in healthy food consumption, namely fruits and vegetables, as well as fiber and calcium-rich foods (Pediatrics 2011). These nutrients make for good fuel in children’s’ tanks for charging through sports practices and other activities.
Looking for quick, nutritious meals to satisfy the family? Here are some easy and healthy themed dinners for busy nights:
- Taco Tuesday: soft tortillas + black beans + pico de gallo + shredded lettuce + low-fat or dairy-free sour cream + low-fat or dairy-free cheese shreds + cilantro
- Pizza Friday: whole wheat pizza crust + pizza sauce + low-fat or dairy-free cheese shreds + meatless crumbles + mushrooms + pico de gallo + basil
- Breakfast for Dinner: pancakes + strawberries + slivered almonds + light pancake syrup + eggs or egg-free scramble
Wanting more easy meal inspiration? Let us help you plan fresh and fun meals for the week the whole crew will love!
3. Building Good Habits Early On
Children’s minds are malleable and although it may be unbeknownst to you, they are watching your every move. Children model the behaviors of their parents, siblings, caregivers and other adults with whom they spend large chunks of time with. Therefore, setting firm expectations and providing a nourishing experience, like a positive atmosphere, healthy food, mindfulness, and being in community of others could establish a standard that kids continue to do for years to come. Habits established in our younger years can predict how we conduct ourselves into adulthood and not only what we eat, but how we eat, paving the way for a generation of healthier behaviors.
What better way to connect and catch up with one another than over a delicious home-cooked meal! Explore more healthy living advice from our team of experts.