Stanford Children’s Health states that “dinner is a perfect opportunity to build self-esteem in children.” This research also states that family dinner time is an opportunity for parents to teach by example and to help build, and even enhance, family dynamics.

“Dinner time is the DNA of family dynamics,” said psychologist Barbara Fiese, director of the Family Resiliency Center at the University of Illinois at Urbana-Champaign. “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 gathering spent around the table will be perfect. Picky eaters, bickering siblings, tired parents and other factors can make mealtimes stressful. However, one way to avoid some of these issues is to keep the meal free of any other distractions, including cell phones, laptops, televisions and gaming devices. And that goes for adults as well as kids.

According to an article from the Huffington Post, “Technology has invaded our dinner space with television, tablets, and of course the constant use of smartphones, with email and texting. Eliminate the distractions and start talking. Mom and Dad need to be the role models for this behavior, so put away the phone before you sit down at the table, and make it a family rule.”

Sometimes family meals can seem intimidating – gathering the whole family around the table for a meal can require a lot of time. However, Working Mother offers some tips, including shopping shortcuts, prepping the kitchen and having some “rescue-me recipes.”

So, what are some ways to implement these tips?

Shopping shortcuts:

• Make lists, and sort them by section/aisle
• Buy frozen grilled chicken breasts or rotisserie chicken
• Shop online and utilize grocery pickup

Prepping the kitchen tips:

• Organize the spices alphabetically
• Store your go-to tools and gadgets close to the oven
• Getting rid of spices, appliances and kitchen utensils that you aren’t using.

Your rescue steps for meals:

• When making a family-favorite meal, make double and freeze half.
• Breakfast food is a crowd pleaser, and easy to make in a pinch!
• Incorporating canned foods into your meals helps save a lot of time – and money.

And, good news, you don’t just have to share meals at your home to share in the benefits of eating together. According to Understood, dining out at a restaurant as a family has its challenges, too, but also encourages:

• Flexibility in foods
• Distraction-free meals
• Celebrations
• Social skills and manners
• Communication skills

When it comes to making the effort to gather around the table, Fiese points out that the work is worth it when it comes to an improved family dynamic and atmosphere. And, planning doesn’t have to be hard. We’re here to give you a little “Pinspiration” for your next family meal. Search through recipes, inspirational quotes, discussion starters and more to help you prepare for your next family meal.

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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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