What’s on the plate isn’t the only measure of the healthfulness of family meals. Who’s sitting at the table, what’s being discussed and the surrounding environment play important roles in impacting nutritional status, too. Research shows that kids and teens who eat with their family at least three or four times per week are more likely to consume healthy foods such as fruits and vegetables, and they get better grades in school. They’re less likely to be overweight and less likely to develop an eating disorder.

“Dinner time is the DNA of family dynamics,” says psychologist Barbara Fiese, director of the Family Resiliency Center at the University of Illinois at Urbana-Champaign. She says, “We know that families are crunched for time today but the meal doesn’t have to be a long, drawn-out affair. We found that the average length of time for dinner was between 18 and 20 minutes.”

Of course, not every family meal is an idyllic scene out of a Norman Rockwell painting. Picky eaters, sibling fights, toddler tantrums and arguing adults can quickly turn the tables. Fiese’s research focuses on identifying family mealtime behaviors and offering solutions to maximize the benefits of dining together. That’s right – it’s time to turn off the cell phones, laptops and TV’s. “Be careful of the distractions and especially screen time,” says Fiese.

The secret ingredient in happier family meals is planning ahead with shopping lists, menu planning and getting everyone involved in age-appropriate tasks in the kitchen. Teaching children to cook helps time-stressed parents and gives them skills to use for a lifetime. Dinner times may have to adjust with conflicting work, school and activity schedules, but Fiese says routines are important to children. “Flexibility is a good thing, but avoid eating in random settings and getting in the habit of separate mealtimes,” she says.

Dining Out Counts

You don’t have to be at home to share in the benefits. Registered dietitian Liz Weiss of the family nutrition website MealMakeOverMoms.com says eating out offers unique teachable moments for healthy behaviors. “Restaurants are a good place to get kids to try something they haven’t tasted before, even if it’s just a bite from a parent’s plate. Teach them to slow down, enjoy the food, talk about the flavors, and enjoy the shift in the family conversation,” says Weiss.

Registered dietitian Joy Dubost, senior director of nutrition for the National Restaurant Association, says dining out may even have added benefits. “Family meals at restaurants allow more time to communicate and connect as a family,” she says. Fiese adds, “If the meal is in a restaurant, it’s still family meal time around the table. So I’m not sure the magic is just in the home.”

The National Restaurant Association’s Kids LiveWell program helps parents find eateries that provide healthier meals for children.

Foodie Footnote: The recently-released scientific report from the 2015 U.S. Dietary Guidelines Advisory Committee (a group of prestigious health and nutriiton experts) includes a recommendation to increase the frequency of family-shared meals.

_{“dinner at the farm” by Matt MacGillivray is licensed under CC BY.}

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For more information, we reached out to Ethan Bergman, PhD, RD, CD, FADA, Associate Dean of the College of Education and Professional Studies and Professor of Food Science and Nutrition at Central Washington University, and food and nutrition consultant Judy Barbe, MS, RDN. What did they have to say? Is it healthier to eat at home than it is to dine out? The answer is…

It all depends on you, the consumer!

Both Dr. Bergman and Judy Barbe agree that this question can’t be answered with a simple yes or no.

Dr. Bergman says: “When a person eats at home and prepares the food themselves, they have control over the ingredients that are added to foods. Home eating also provides the opportunity to select foods that lead to good health. But eating at home is no guarantee that the foods prepared and selected will be healthier or more nutritious. A person preparing the home meals may add ingredients that lead to chronic disease such as heart disease and diabetes.”

Is eating at home healthier than dining out? It’s more than just a simple “yes” or “no”.
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Because you have more control over what you’re eating when you choose to prepare it yourself, it’s more likely that it will contain fewer calories than restaurant meals. Judy Barbe refers to a recent study on meals where researchers found that those who choose to eat home-cooked meals actually do end up eating healthier and consuming fewer calories. The study, which will be published online in the journal Public Health Nutrition, also found that those who cooked dinner at home at least six to seven times a week consumed an average of 2,164 calories daily, while those who dined out more, cooking at home no more than once a week, consumed an average of 2,301 calories daily.

Both experts point out that there are certain circumstances that may lead to dining out being considered unhealthy. Judy Barbe asks, when you eat out are you celebrating with cocktails and foods you wouldn’t normally eat at home? Do you start off with a bread or tortilla chip basket? Do you order an appetizer plus the fried shrimp and fries? Are you choosing steamed, broiled, or grilled versions? Restaurant serving sizes tend to be generous. Are you taking half home? Dr. Bergman agrees that when eating in a restaurant, a person may overeat as a consequence of finishing the entire portion that is served.

What have we learned? Dining out can be just as healthy as eating at home – it’s all about the choices you make! While cooking at home gives you total control over what you are consuming and may often lead to a healthier, more balanced meal, we understand that sometimes you need a break and would rather someone serve you! If you do choose to head out for your next meal, stick to registered dietitian Carolyn O’Neil’s Restaurant Road Rules to help you determine a better route to nutritious eating at your favorite restaurant.

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