Only 28% of families regularly sit down to a family, according to a recent 2021 Sainsbury’s survey. Reasons given were being too busy and having fussy eaters in the family. The authors also calculated that not eating together cost an extra £450 a year. In fact, taking the time to organise a regular family mealtime has many well-researched physical and mental health benefits. Dr Deborah Lee, at Dr Fox Online Pharmacy explains more.
Young people are more likely to get their 5 a day
A 2007 questionnaire survey of a large group of high school students, found that eating with the family significantly increased the amounts of fruit and vegetables eaten, in particular, leafy green and orange vegetables. Bright-coloured vegetables contain the highest amounts of health-giving antioxidants. Those who ate as a family were also more likely to eat breakfast and gave a higher priority to meal structure, both of which the authors felt were good habits for dietary patterns in later life.
Parents are role models for their children’s eating habits. How can a child learn what to eat if they never eat with the adults? And 5 a day has now been replaced by the need for 10 a day. Eating together as a family may well be one solution.
For best results, plan a mealtime all can attend, think ahead and cook from scratch involving others in the preparation and serving of the food. Develop conversation based on what’s happened during the day. Make the meal fun. Encourage cooperation with clearing up afterwards too.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4034448/
https://pubmed.ncbi.nlm.nih.gov/17761227/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325878/
https://www.childtrends.org/blog/connected-at-the-table-the-importance-of-family-meals
https://www.theguardian.com/society/2017/feb/23/five-day-10-portions-fruit-veg-cut-early-death
Families that eat together have a lower risk of eating disorders
In 2017 the journal Paediatrics reported significant benefits when children and teenagers ate with the family at least 3 times a week. They were 12% less likely to be overweight, 35% less likely to be diagnosed with an eating disorder, and 24% more likely to eat healthy options.
Mealtimes are the best opportunity for parents to show children what is meant by a healthy balanced diet. At a proper meal, children are more likely to eat protein, fruit, vegetables, and whole grains – rather than living on frequent high-carbohydrate or high-fat snacks. Parents can teach children how to behave at the dinner table. If a child has a tendency not to eat or to hide food, this is much harder at family mealtimes.
It’s important to make family mealtimes a pleasant experience. There should be no talk of calories and weight over the table – just a focus on enjoying healthy options. Tips include batch cooking at the weekend and putting dishes in the freezer. Then defrost and reheat with added vegetables or salad. Planning the weekly mealtimes should be made a family priority.
Primary school children have fewer behavioural issues
A 2017 Canadian study, reported their findings on a group of children who had been identified and followed up long term from the age of 5 months. Children with regular meal patterns by age 6 were less likely to be overweight and drank fewer fizzy/sugary drinks. They also had better social skills and were less physically aggressive with fewer delinquent tendencies.
Researchers believe that conversation at the dinner table gives children the opportunity to discuss the events of the day and address their worries and fears in a supportive environment. The family can work on tactics and solutions to deal with any issues. Communication skills improve and the children feel connected and supported. Family mealtimes are now regarded as a marker of the home environment and should be encouraged to help optimise children’s development.
There are many ways to start a family dinner conversation with children. Try asking 3 things – Did anyone do anything nice for you today? Did you do anything nice for anyone else today? What made you feel grateful today? These are questions about kindness which is so important for confidence, self-esteem and positivity.
https://www.psychologytoday.com/us/blog/all-grown/201910/50-things-talk-your-kids-about-dinner
Conversations at the dinner table improve literacy
The Family Dinner project reports that children who eat with the family have better literacy than those who don’t. This helps children build their vocabulary. They learn ten times more new words at the dinner table than they do from reading stories! As children listen to their parents recounting stories, they hear and begin to understand more sophisticated language.
Children who can tell good stories become better readers with better comprehension. Preschool children who were good storytellers go on to have the highest reading scores 10 years later.
Storytelling can be promoted around the table in many ways. Ask questions like give me three things, a person (? grandma?), an object (a pineapple?), and a place (a desert island?). Tell me a story linking all these three together.
https://thefamilydinnerproject.org/blog/research-shows-family-dinner-improves-literacy/
Children who eat with their parents have a lower risk of depression
Children who eat regularly with their parents have been shown to have lower depression scores than those who do not. There is a strong link between childhood depression and family function. Those who eat as a family have better life satisfaction, less antisocial behaviour, fewer depressive symptoms, and fewer suicide attempts.
The quality of the mealtime experience is vital, with the attention needed on good conversation. There should be no watching TV while eating. A good atmosphere must be created in which the child feels warm and connected.
Switch off the TV and put away the mobile phones during mealtimes. This can do wonders for improving the family meal experience. It may be difficult at first, but the family will get used to it and benefit in the long run.
Final thoughts
The NHS recognises the importance of family mealtimes. Sitting at the table is a highly sensory experience where children are learning all the time. Young children are developing their physical skills in using plates, knives, spoons and forks. As they grow, they are learning from adults how to converse, how to express themselves, share problems and interact with others. Creating a warm and inviting atmosphere at the table is crucial. There should be no interruption from TVs or mobile phones, with the emphasis on sharing a healthy, nutritious meal.
There is so much to gain from finding the time to sit down once a day – or as often as is possible during the week – to share a family mealtime.
What could you do to help your family’s mealtime experience?
https://www.nhsggc.org.uk/kids/life-skills/self-care/eating-meals/
https://www.childtrends.org/blog/connected-at-the-table-the-importance-of-family-meals
