Family Mealtimes:Making it Happen

Hawley S. Poinsett, MS, RD, LD

How does starting family mealtime make you feel?

Why are family mealtimes important?

A simple family habit = impressive benefits for kids

What does the research tell us?

2005 CASA National Survey of American Attitudes on Substance Abuse X: Teens and Parents http://www.casacolumbia.org

0

10

20

30

40

50

60

12 13 14 15 16 17

% Teens Having Family Dinners 7X/Week

What teens like to do with their parents

Spend holidays together 90%Go out to a nice restaurant 86%Go on vacation 79%Eat dinner at home 79%Family parties 68%Go to church, synagogue 66%Watch TV 66%Go out for fast food 64%

Teenage Research Unlimited, P. Zollo, 2004

Behavior issuesMore family meals mean teens

are less likely to:• Become depressed• Use illegal drugs• Abuse alcohol• Smoke cigarettes• Develop eating disorders• Get pregnant

School successMore family meals mean youth

are more likely to:• Learn and practice important

language skills• Learn new vocabulary• Do well in school and score well on

achievement tests• Report getting all A’s and B’s

Better nutrition• Nutrient-rich foods for strong

bodies and smart brains• More fruits, veggies, lean meats,

and milk• Fewer fried foods and soft drinks

Weight concernsMore family meals mean

children and teens are:• More likely to have a healthy

weight• Less likely to become or stay

overweight • Less likely to develop an eating

disorder

Family Meals: Could they help prevent overweight

in children?

• ↑ nutrient-dense foods, ↓ nutrient-poor foods

• Consistent mealtimes → food security• Parents role model healthy eating at meals• Prevent “disengaged” eating and promote

“focused” eating, respond to hunger/fullness

• Promote sense of belonging

Frequency of family meals and disordered eating among girls: Project EAT

0

10

20

30

40

50

60

Less extreme unhealthyweight control

Extreme weight control

Binge eating

Chronic dieting

Dis

orde

red

Eatin

g (%

)

Never 1-2 3-4 5 or more Frequency of Meals

What is family mealtime?

• What must be present?– FAMILY in one location– Conversation– Minimal distractions

Making it Happen• Baby Steps

Family Mealtimes

Making a commitment to enjoy eating together

More family mealtimes

• Add meals gradually• Plan tasty menus• Set an appealing table• Minimize distractions• Enjoy conversations

Add mealtimes gradually

Experts suggest 5 or more family meals per week.

• How many family meals do you usually have now?• How could you easily add one

more family meal per week?

Plan simple, tasty menus

Get kids involved in:• Planning• Shopping• Preparing• Cooking• Enjoying

Set an appealing table

Simple ways to set a mood:• Colored napkins• Bright tablecloth• Kids’ artwork• Flowers• A candle

Minimize distractions

• Turn off the TV, iPods, radio, and cell-phones (except for emergencies).

• Turn on calm music.• Enjoy each other.

Enjoy easy conversations

• Create a relaxed atmosphere.• Involve every family member.• Focus on togetherness.• Use conversation cards.

Family MealtimesLaughingTalking

ListeningSharingCaring

“Growing up it was always so much fun trying to help mom or grandma cook, then when it came time to eat you were proud of the fact that you helped make something that everyone could enjoy.”

Mealtime memory from teacher in Wyoming

Getting nutrient-rich foods in during family mealtime

• Make half your grains whole.• Vary your veggies.• Focus on fruit.• Get your dairy foods.• Go lean with protein.

• This is our advice – but what does it mean to our clients?

WHOLE GRAINS • Whole grains now

come in a wide variety of kid-pleasing shapes and textures - from pastas and rolls to breads and crackers.

• Give them specific brands that are available where they shop

VEGETABLES Mix and match

veggies with lots of bright colors, textures, shapes, and flavors. Children often prefer their vegetables raw rather than cooked.

FRUITS Go for bright

colors and sweet flavors - fresh, frozen, or canned.Fruit makes a tasty dessert - especially with some lowfat vanilla yogurt.

DAIRY FOODS Three servings a

day is what kids need. At dinner, it’s as easy as a bone-building glass of fat-free milk, cheese crumbles on a salad, or lowfat yogurt with fruit for dessert.

LEAN PROTEINS Lean meats are

tasty sources of power nutrients, like several B-vitamins and selenium, as well as plenty of ZIP (zinc, iron, and protein).

For more information and recipes visit

www.school-wellness.orgwww.txbeef.org

www.beefnutrition.org