After-school activities, late workdays, long commutes -- it's no wonder few
families eat dinner together. Yet studies show that the family dinner hour is
an important part of healthy living.
When families dine together, they tend to eat more vegetables and fruits --
and fewer fried foods, soda, and foods with trans fats, research shows. When
younger kids frequently eat dinner with their families, they are less likely to
be overweight than other children. That tends to change in the teenage years,
when they're less likely to eat at home.
By Jessica Decostole
Get healthier by lunchtime—here's how.
More than 30 percent of us start our days on an empty stomach. "People
think they don't have time for breakfast, or that skipping it will help shed
extra pounds," says Tanya Zuckerbrot, R.D., author of The F-Factor
Diet (the "F" stands for "fiber"). "But both are
completely untrue." In fact, people who do eat a morning meal are nearly 50
percent less likely to be obese than those who don't, according to a Harvard
It's a serious concern, since statistics show that nearly one in five
children aged 6-19 in the U.S. are overweight. That puts them at higher risk
for many health problems later in life, including heart disease, high blood
pressure, and diabetes -- as well as emotional problems.
"One of the simplest and most effective ways for parents to be engaged
in their teens' lives is by having frequent family dinners," says Joseph
Califano Jr., chairman and president of The National Center on Addiction and
Substance Abuse at Columbia University (CASA).
CASA recently reported on a national phone survey of 1,000 teens and 829
parents of teens. Eating dinner as a family helped kids in many ways. It helped
them get better grades, and kept them away from cigarettes, alcohol, and
marijuana, and more.
10 Benefits of Family Dinners
Toting up all the benefits of frequent family dinners:
Everyone eats healthier meals.
Kids are less likely to become overweight or obese.
Kids more likely to stay away from cigarettes.
They're less likely to drink alcohol.
They won't likely try marijuana.
They're less likely to use illicit drugs.
Friends won't likely abuse prescription drugs.
School grades will be better.
You and your kids will talk more.
You'll be more likely to hear about a serious problem.
Kids will feel like you're proud of them.
There will be less stress and tension at home.
10 Tips for Organizing Family Dinners
Don't let this mission feel daunting! Even the simplest meals -- like
order-in pizza -- qualify as family dinners. The goal is to get everyone to the
dinner table and to spend quality time together - not to force Mom into June
Cleaver or Carol Brady mode. Here are tips on pulling it off:
Set a goal. Twice a week, perhaps? Build from there.
Keep it simple. Family meals don't have to be elaborate. Work salads and
vegetables into meals. Focus on familiar favorites, like chili or
Be prepared. Keep ingredients for healthful meals on hand, including plenty
of fruits and vegetables.
Keep healthy 'appetizers' on hand. Stock the kitchen with fresh fruits,
nuts, and low-fat cheese -- stuff the kids can snack on after school, instead
Get the family involved. Let kids help prepare meals and set the
Use the crock pot. Put everything together before leaving for work in the
morning. You'll come home to the delicious smell of a cooked meal.
Pick up take-out, order pizza, or eat out. It still counts as quality time
Avoid portion distortion. Keep serving sizes under control, whether you're
at home or eating out.
Make it enjoyable. Leave the serious discussions for another time. Family
meals are for nourishment, comfort, and support.
Set the mood. Play soothing music. Put flowers on the table. Light a
candle. Create a relaxing environment.
Here's another hint -- no TV allowed, no phones answered! This is time for
listening to each other, sharing the day's stories, and nurturing the family