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When it comes to family mealtime, a lot of us say one thing but do another.
According to Tufts University, national studies show that more than 80 percent of parents consider eating dinner with their children very important, but less than 50 percent actually sit down together on a daily basis.
What's more, these percentages decrease of children get older. Soccer practice, dance lessons and hanging out with friends take a toll on family mealtime. Then, too, as children age they become more independent -- physically, emotionally and financially. Most teens can -- if they wish -- remove themselves from family either by foot, bike or car. And many teens and preteens have enough cash to buy food away from home.
Harvard Medical School has documented this trend. In a Harvard study, only 43 percent of more than 16,000 children ate dinner daily with members of their family. More than half of the 9-year-olds ate family dinners daily, whereas only about one-third of 14 year-olds did so.
The decrease in family dining has evolved over time as families are pressured to divide and conquer the seemingly endless roster of lessons, sports and committee meetings.
Recent research from Harvard indicates that families that eat together are twice as likely to have five servings of fruits and vegetables a day as those who do not. Eating family dinners also was associated with consuming less fried food and soda pop. In addition children who regularly eat family dinners have diets that are higher in a host of nutrients, including fiber, calcium, iron, folate and vitamins B6, B12, C and E. If children aren't eating meals at home, they probably are buying food away from home. And, where children buy -- at fast-food restaurants and convenience stores -- are not likely to stock their shelves and their kitchens with fruits and vegetables -- unless you consider French fries and apple pie to be good fruit and vegetable choices. Salad is an option, but how many children choose it?
Even at home, if children don't eat with the family, they are less likely to eat a balanced diet. It's much easier for them to make a bag of popcorn or microwave a hot dog than it is to assemble a well-balanced meal.
Other research has explored how family style meals affect food acceptance. Children who repeatedly are exposed to a variety of foods build a larger list of foods they like. In two studies of school-aged children, eating family meals had a positive influence on children's level of nutrition knowledge.
In addition to nutritional advantages, family meals provide opportunities for children to learn vocabulary-building words that help them read well. In at least one study, eating family meals has been associated with improved school performance. Family meals provide an opportunity for families to come together as a group and develop a sense of belonging. Some research even suggests families that eat together have children who experience fewer behavioral problems.
If you're convinced family meals are a good idea but can't figure out how to make it happen, consider the following ideas:
- Pack a picnic dinner to eat together at the soccer field, either before or after the game.
- Purchase the main dish, i.e. a bucket of chicken, and you supply the salad (precut), vegetable, piece of fruit, whole-wheat rolls (from the bakery) and beverage.
- When you cook, make enough for planned-overs, and reheat the next evening.
- If eating a whole meal will take too much time, have healthy, portable snacks handy.
- Order in a pizza and salad; you provide the beverage and fruit. Or have the pizza delivered to your office just before you leave to pick up the kids. Enjoy it in the parking lot or grassy area near your next lesson or meeting.
- If one parent needs to work late, take dinner and the children to the office. Turn the break room or conference room into your family dining room.
- Learn to use the crock-pot that may be in the back of a cupboard. Once mastered, you can come home to soup, pot roast or stew. Just add a salad, rolls and fruit for a quick meal.
- Microwave a few potatoes and top them with a can of chili and shredded cheese.
- When you have the time and the money, go out for dinner as a family. Pick a place where you can hear yourself think as well as have a family conversation.
- Divide and conquer the task of meal preparation. Either divide the tasks for yourself to accomplish or divide them up for the family to handle. For example, cut up the meat and vegetables for stir-fry the night before. Even consider cooking the rice the night before and just reheat. Family members can be assigned rotating duties, such as salad chef or table setter.
- A selection of healthy frozen, microwaveable dinners can come in handy when you have time either to cook or eat, but not both.
- Serve breakfast for dinner. Occasionally something as simple as a bowl of cereal with milk and juice may be a good alternative.
- If dinner is just impossible consider a regular family breakfast.
For more information about this topic, contact Sheila Gains, Colorado State University Extension agent in Arapahoe County, Colorado at (303) 730-1920 or e-mail at: sgains@co.arapahoe.co.us or contact your local
Colorado State University Extension office.
National Eat Together Week is October 1 -7. It is sponsored by the National Pork Producers Council
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Updated Tuesday, November 27, 2007
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