Here's Why You And Your Kids Should Not Skip Mealtime Together

In today’s fast-paced world, finding time to gather as a family around the dining table may seem difficult. Long hours of commute, extended working hours, mismatched schedules are just a few reasons why mealtime as a family becomes a challenge.  Unbeknownst to us, however, there are benefits of having family meals that extend far beyond simple nourishment. 

Psychology Today notes, "Research shows that regular meals as a family positively affect self-esteem, academic performance, and the overall well-being of children and adolescents. It is important to note that brain development in youth ages 9-17 is at a highly sensitive stage. Self-worth and identities are forming at this age, which is why sitting down as a family to connect a few times a week can be helpful and impactful in strengthening your child’s emotional health."

Read Also: 5 Fun Ways to Manage Mealtime Distractions

Meanwhile, a 2022 survey by the American Heart Association found that 91% of parents reported that their families were significantly less stressed when their families eat meals together regularly.

Whether it’s the opportunity to share a nutritious meal or engage in meaningful conversation, family mealtimes create lasting benefits for physical health, emotional well-being, and familial relationships.

Benefits of having meal as family

According to a science journal,'The Surprising Benefits of the Family Meal,' there are benefits to sitting down to a family meal in more ways than one. 

1. Promotes healthy food choices

Family meals play a critical role in promoting healthy food choices, especially in a time when many children and adults struggle to meet dietary guidelines. Research shows that middle-school students who regularly participate in family meals consume fewer soft drinks, are less concerned about body weight, and have greater confidence in making healthy eating decisions. Frequent family meals are also linked to increased consumption of breakfast and fruit, both important indicators of healthy eating habits.

2. Reduces risk of obesity

Family meal frequency may also be related to a reduced risk of obesity. Adolescents who rarely eat family meals are significantly more likely to be overweight compared to those who enjoy five to seven family meals per week. 

3. Helps prevent high-risk behaviors

Regular family meals may help prevent high-risk behaviors in youth. Children who often share meals with their families are less likely to smoke, drink, or use drugs. Several studies have shown an inverse relationship between frequent family dinners and high-risk behaviors such as substance misuse, depression, violence, and school problems. Teens who participate in five to seven family meals weekly are at a lower risk for these negative behaviors.

Read Also: For This Mom, Eating Sunday Lunch As A Family Keeps Her Husband's Memory Alive

4. Improves academic performance

Teens who have frequent family meals tend to perform better academically. Those who report regular family mealtimes are more likely to earn higher grades in school. Teens who dine with their families seven times a week are 40% more likely to receive mostly As and Bs on their report cards compared to those who have fewer family meals. High academic performance is also linked to a lower risk of substance abuse, with students who earn grades of C or lower being more susceptible.

5. Improves intellectual development

Frequent family meals positively impact children's vocabulary and intellectual development. Research by Dr. Catherine Snow from Harvard's Graduate School of Education followed 65 families over 15 years, highlighting the importance of mealtime conversations for language acquisition. Children who regularly engage in family meals tend to develop larger vocabularies, which enhances their reading and academic success.

A Reader’s Digest survey of over 2,000 parents examined the relationship between academic performance and family dynamics. Interestingly, the study found that eating meals together was a stronger indicator of academic success than whether the children lived in a one- or two-parent household.

6. Promotes family closeness

Regular family meals foster family closeness and enhance the emotional well-being of all family members. Family meals create lasting "food memories" that begin in childhood and continue into adulthood, engaging all the senses. The experience of sharing meals strengthens family bonds and promotes a sense of connection and belonging.

7. Promotes family connectedness

Family meals also contribute to family connectedness, particularly for younger children, who benefit from the routine, which provides a sense of security and belonging. Children who learn about their family history through mealtime discussions tend to have stronger relationships with family members, higher self-esteem, and a greater sense of control over their lives. Consistent family meals are associated with positive values and closer family relationships.

8. Impacts parental job satisfaction 

Family meals also impact parental well-being. Parents whose work schedules interfere with family mealtimes report greater job dissatisfaction and a lower sense of professional success. Those with jobs that allow for regular family meals often experience stronger relationships with their children and spouse, contributing to higher job satisfaction and personal fulfillment.

'Family meals are less about the food and more about the time spent together. Use this opportunity to talk, reconnect, and foster conversation.' - Ann Dolin

Nourishing the bond and body

Ann Dolin,  founder and president of Educational Connections, in her article on 'How Family Dinners Improve Students’ Grades,' prompts us that having regular family dinners takes practice, especially to those families who are not accustomed to sitting down together for a meal. She believes that the less often a family gathers to share a meal, the more awkward the experience may become. So, she urges families to have as many meals together as possible, even if it’s takeout or you only have a short window of time. Here are a few tips to keep in mind:

• Turn off the TV to encourage meaningful conversation.
• Use mealtime to highlight why your child is a great kid.
• Focus on the positives during dinner.
• Avoid discussing failures/shortcomings or unfinished responsibilities.

Dolin reminds us that family meals are less about the food and more about the time spent together. For her, use this opportunity to talk, reconnect, and foster conversation. Ask open-ended questions and actively listen to one another. Encourage your child to invite friends to join in on family meals.

It’s the simple act of being together, rather than an elaborate meal, is what creates a sense of security for children. So, consider not skipping the family mealtime and see how it goes. 

Hindi alam anong uulamin? Find out the 'Ulam' winners of this year's Smart Parenting Food Awards here!