The Challenge of Busy Schedules
Are you a parent or caregiver? If so, you know how difficult it can be to enjoy one meal together as a family each day. With busy schedules, extracurricular activities, meetings, and play dates, finding time for family meals may seem nearly impossible. According to Purdue University, even though most families (80%) value mealtime together, only 33% manage to achieve daily family meals. This is unfortunate because both children and parents benefit greatly from sharing meals together (Purdue Univ 2010).
Beyond the Food: The Value of Family Meals
Family meals extend far beyond the food on the table. They provide a valuable opportunity for family members to share daily events, voice concerns, solve problems, and celebrate achievements. Mealtime conversations help build strong relationships, improve communication and social skills, and have been linked to enhanced language achievement, better academic performance, healthier eating habits, and even obesity prevention (Baker 2010; Purdue Univ 2010).
Strategies to Make Family Meals Happen
Any Meal Can Be a Family Meal
Family meals do not have to be limited to dinner. If breakfast is easier to coordinate during the week, designate it as family meal time. On weekends, consider planning a family brunch or lunch. Be creative and flexible with your mealtime options.
Plan Ahead
Choose a day, such as Sunday, to review the upcoming week’s schedule. Determine the best times for meals and plan your menus accordingly. Create a grocery list and assign responsibilities for shopping and meal preparation. For example, use a Crockpot on a busy Tuesday morning to prepare a meal that’s ready when everyone gets home, or cook a casserole the night before that can simply be heated up later.
Be Prepared
Keep your pantry, refrigerator, and freezer stocked with healthy food items for quick and nutritious meals. Consider nonperishable items like low-sodium soups, whole grain pasta, quinoa, and canned fish, as well as fresh items like eggs, cheese, fruits, vegetables, and bagged salads. For the freezer, store frozen vegetables, fruits, lean meats, and whole wheat bread. Posting a list of easy-to-prepare meals on your refrigerator can help inspire the family.
Make Meal Preparation a Family Affair
Involve everyone in meal preparation to make cooking fun and to teach valuable life skills. Offer each child two age-appropriate tasks (e.g., setting the table, washing or cutting vegetables, making a side dish) and rotate these tasks to keep things interesting. Working together not only reduces the time needed for meal preparation but also strengthens family bonds.
Select Healthy Foods When Dining Out
Many restaurants now offer healthier options. Choose grilled or baked meats or fish, side salads, steamed vegetables, and milk. Avoid drive-thru meals by opting for sit-down dining to enjoy quality time with your family.
Making It a Family Priority
By planning ahead, working together, and making family meals a priority, you can create a routine that allows for shared meals despite busy schedules. These meals provide a time to share laughs, discuss the day’s events, and solve problems together. They also reinforce healthy eating habits that can benefit children and adults for a lifetime.
Family meals were an integral part of my childhood and continue to be a cherished part of my life. My husband and I strive to eat together at the dining table without distractions on most days, and our extended family gathers for Sunday dinners almost every weekend. I hope you find the importance of sharing a meal with loved ones and make it a reality in your own home. Happy and healthy eating to you and yours!
