This blog was written by Bobbi Boteler.
Hands down, family mealtime is one of the best parts of my day. In the past, I would stress a lot about what my meals looked like. Pinterest and other social media can damage parents’ self-esteem. Especially at family mealtimes. However, I have learned that it is far more important to focus on how meals are served. Instead of what is actually being served.
Benefits of Family Mealtime
Family mealtime provides a common space to build relationships. All while connecting over food! Truth be told, for many busy families, meals may be one of the only times everyone is together.
Many of us struggle to find quality family time. However, mealtime is an opportunity to strengthen family connections. For instance, kids are much more likely to open up during family mealtime. If they are not feeling rushed and have our full attention, they can talk to us as parents.
Additionally, eating together gives parents the opportunity to model a healthy relationship with food. Therefore, we can keep a pulse on our kid’s relationship with food. We may miss red flags if we rarely eat with our kids. Thus, we may miss signs of a developing eating disorder or disordered eating.
It has long been known. Time together as a family has a large protective factor on our kid’s mental health.
Family Mealtime Research
One study focuses on frequent family feeding. It looks at its effects on mental health outcomes in children and adolescents. Results show that when there are more family meals, the chance of a child developing eating disorders is decreased. As well as symptoms of depression or suicidal ideation. On the other hand. A positive relationship is found between frequent family meals and increased self-esteem and learning ability.
Findings from another recent study highlight the importance of regular family meals as a protective factor for mental health. It was found that family meal frequency is associated with a decrease in depressive symptoms in kids. As well as suicide in adolescents. Therefore, regular family meals may protect young people’s mental health.
Below are some tips on reducing the stress at family mealtime:
- It is 100% ok to simplify meals served. Grilled cheese and fruit is a perfectly acceptable dinner. Remember the key is that everyone is together.
- Turn off all devices and other distractions. This eliminates outside commotion.
- Involve the kids in meal preparation. As well as clean up.
- Don’t stress about what or how much your kids are eating of the dinner prepared. Remember, it is our kids’ responsibility to determine how much and what they eat at meals. Check out this blog on the Division of Responsibility in Feeding.
- Family meals don’t have to happen every day. Start small with 1 or 2 a week. Recognize your limits around this. Remember, a few quality family meals together are better than none at all!
- Stay open-minded about when a family meal can happen. It doesn’t necessarily have to be a typical dinner time. Breakfasts before school is an option. Or lunch on a weekend is just as crucial.
- Ask your kids what meals they would like to see served. Having extra help in coming up with ideas can reduce your stress. While also helping our kids feel included in the process.
Final Notes
As a dietitian who specializes in family feeding. As well as being a mom of 3. I am giving you full permission to stress less about the actual food you prepare. Instead, focus more on the time you spend connecting with your loved ones at the kitchen table.
Courage to Nourish would love to support you. Especially in navigating the challenges that come with feeding your family. Visit our website at www.couragetonourish.com. Or contact us at hello@couragetonourish.com. Or call 301-202-4523.
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