The Benefits of Eating as a Family

The American College of Pediatricians published an article in February 2021 reviewing “The Benefits of the Family Table”.  Here is a summary of why eating as a family is important and ways you can put it into action today!

What is the family table? 

The family table describes a family eating and spending time together at the table, while communicating in a relaxed setting so ideas and experiences can be shared.  

Why are we highlighting eating together? 

Over the past three decades, family time at the table has declined more than 30%.  It was noted that children under 18 reported having family dinner three or four times per week, one third of families with 11- to 18-year-olds only eating one or two meals per week and only one fourth eat seven or more family meals per week.  

Why you might ask?  There has been an increase in distractions (like watching T.V., social media, texting), too little time (think of all the after-school activities overlapping), and food preparation. 

What are the benefits of the Family Table? 

First, family meals impact the senses (sight, touch, taste, smell of food and listening to family conversation).  Next, it gives the opportunity to spend time together and reconnection and share ideas; as well as, build culture and tradition.  A special meal for a birthday or food specific to your culture can be brought to the table as a regular occurrence. Family eating also allows children to feel more safe and secure and allows parents to monitor children’s social interactions and moods as well.  Lastly it allows children to observe parents’ interactions and communication. 

Are there more specific benefits to the Family Table? 

The article goes into detail on many benefits, which you can check out by clicking here.  For now I will highlight 15 benefits that stood out to me.

• Language development is enhanced by listening to new words in conversations 
• There is a connection between children’s language experiences during their preschool years and their future literacy skills in grade school and high school
• Teens who frequently eat family dinner are likely to obtain better grades in school 
• There is an improvement in family relationships. More specifically, one and a half times more likely to have an excellent relationship with their mother and twice as likely to have an excellent relationship with their father
• More family talk occurs during mealtime compared to any other activity 
• Children who are nine to 14 who regularly eat family dinner are used to a more healthful dietary patters like eating more fruits and vegetables, less saturated and trans fats, fewer fried food and soda and more vitamin and micronutrients 
• Toddlers demonstrate less fussy eating behaviors 
• Adolescent females from homes where the family regularly ate meals together more than five meals per week had a much lower likelihood of disordered eating
• Adolescents who participate in family meals have a more positive body image
• Notable decrease in screen time, alcohol, marijuana and nicotine use
• Teens who had more frequent family dinners were less likely to engage in sexual activity
• Teens with more frequent family meals had fewer emotional and behavioral problems
• Family meals may help protect adolescents from the harmful effects of cyberbullying
• Teens who had more frequent family dinners were less likely to experience depression
• Both mothers and fathers who had more frequent family meals were less likely to describe depressive symptoms, had a lower stress index, and had greater self-esteem

How can you implement the Family Table? 

• Allow children to help with meal preparation
• Whoever is home, eat together! (even if it’s just two people) 
• Designate a location in the home to share a meal (kitchen, dinner room, patio)
• Turn off all the gadgets (T.V,, phone, computer) 
• Encourage positive conversation (how was your day?  Name something good that happened to you today?) 
• Try to serve the same foods to all family members with a variety of foods per week 
• Promote everyone to stay at the table until everyone is finished eating 
• Don’t rush! 

As you can see, eating at the table as a family can benefit everyone! So start today and put family time at the table into action!  Let us know how it goes for you! 

Cheers to meals together, 

This blog was written by Amanda J. Stahl, RD, LDN, co-founder of Simple Start Nutrition.  For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook.  Also feel free to contact us, by visiting our website (simplestartnutrition.com) to schedule an appointment to discuss your nutrition related needs.  

Reference: 

https://acpeds.org/position-statements/the-benefits-of-the-family-table