Many studies have confirmed that children who eat regular meals with their parents are more likely to experience the following benefits:

  • Get enough nutrients in their daily diet
  • Maintain a healthy weight
  • Do well in school
  • Stay away from cigarettes, alcohol, and drugs
  • Be happy with their present life and their prospects for the future

Family meals may be hard to arrange, but they're worth it.

Ideas to make it happen

Make an appointment for the family dinner.

Busy families have to make an effort to eat together. But it can be done. Post a family schedule in the kitchen, and circle the time you'll meet for the evening meal each night. If you have to rearrange your day or say no to an opportunity so you can make the meal—do it.

Stop grazing.

Teens and adults usually need 3 meals and one snack a day. Younger children may need to eat every 3 or 4 hours throughout the day. Set meal and snack times—and don't allow yourself to graze in between times. Drink water to tide you over. Did you know that thirst is often mistaken for hunger?

Have everybody help with cooking.

Even young children can help with cooking healthy foods at home — stirring, pouring, and washing foods as needed. Older children and teens can take over cooking duties some nights of the week.

When things get complex—keep meals simple.

You don't have to spend hours and hours cooking. Try things like bean burritos, homemade pizzas, baked chicken, salad, pasta with red sauce, whole-wheat pancakes, and grilled fish. Make a list of 6 or 7 quick healthy meals to work from.

Limit fast food.

Make it a family rule to eat fast food less than two times a month. You'll save money, feel better—and probably find that a simple homemade meal is just as fast.

Sit down and slow down.

Meal times should be restful, not rushed. Enjoy your food—and enjoy the company (without the TV on!). Aim to stay at the table for at least 30 minutes.

Eat only in the dining room or kitchen.

If you're eating in every room of the house, you're probably eating all the time. (You're probably dropping a lot of crumbs on the carpet, too.)

Don't eat in the car.

Plan enough time to go into the restaurant and sit down to eat. If you're traveling, look for a park or rest stop to picnic in.


Attitude of Gratitude

Family dinners are the perfect time to practice an attitude of gratitude— each time you sit down together, ask your family to share something that they are grateful for.​​​


Family Dinner

It is not only what you eat that matters, but also that kids and parents are regularly sharing conversation and news about what is going on in their daily lives that makes a difference.


Kid Made Meals

Making dinner doesn't have to feel like a chore if you plan ahead—and, during the weekend, kids can help plan family meals that are easy, fun, and healthy.​​​


Pizza Can Be Healthy

By finding healthy places to eat pizza and following some of these ideas to healthy-up, your favorite pie can become a happy way to enjoy family meals together.​​​


Plan a Picnic

Whatever you're eating, it's more fun eaten picnic-style with a group of people you really enjoy being with, so make your next family meal special and take it outdoors.​​​


Portion Control

Family meals provide a great opportunity to discuss portion control and put healthy eating choices to good use as you explore appropriate portion sizes of food.​​​


Shopping for Success

Work together on meal planning to create a smart shopping list, and then everyone has the foods they want and need to eat well.​​​​


Souper Supper

Soup can be a fast, easy and healthy dinner for times when life is extra-busy, and it is a great way to lighten up on calories with a nourishing bowl of hot soup. ​​