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Nutrition and Fitness

You know the importance of good nutrition and exercise, but how do you feed a picky eater or encourage a child who hates sports to play outside? Learn how to keep your child healthy with the right foods and exercise.

Family Meals


Family meals are making a comeback. Shared family meals are more likely to be nutritious, and kids who eat regularly with their families are less likely to snack on unhealthy foods and more likely to eat fruits, vegetables, and whole grains.

Teens who take part in regular family meals are less likely to smoke, drink alcohol, or use marijuana and other drugs, and are more likely to have healthier diets as adults, studies have shown.

Beyond health and nutrition, family meals provide a valuable opportunity to reconnect. This becomes even more important as kids get older.

Making Family Meals Happen

It can be a big challenge to find the time to plan, prepare, and share family meals, then be relaxed enough to enjoy them.

Try these three steps to schedule family meals and make them enjoyable for everyone who pulls up a chair.

1. Plan

To plan more family meals, look over the calendar to choose a time when everyone can be there.

Figure out which obstacles are getting in the way of more family meals — busy schedules, no supplies in the house, no time to cook. Ask for the family's help and ideas on how these roadblocks can be removed. For instance, figure out a way to get groceries purchased for a family meal. Or if time to cook is the problem, try doing some prep work on weekends or even completely preparing a dish ahead of time and putting it in the freezer.

2. Prepare

Once you have all your supplies on hand,

If kids help out, set a good example by saying please and thanks for their help. Being upbeat and pleasant as you prepare the meal can rub off on your kids. If you're grumbling about the task at hand, chances are they will too. But if the atmosphere is light, you're showing them how the family can work together and enjoy the fruits of its labor. Tell them, "Mmm, something smells delicious!"

3. Enjoy

Even if you're thinking of all you must accomplish after dinner's done (doing dishes, making lunches, etc.), try not to focus on that during dinner. Make your time at the table pleasant and a chance for everyone to decompress from the day and enjoy being together as a family.

They may be starving, but have your kids wait until everyone is seated before digging in. Create a moment of calm before the meal begins, so the cook can shift gears. It also presents a chance to say grace, thank the cook, wish everyone a good meal, or to raise a glass of milk and toast each other. You're setting the mood and modeling good manners and patience.

Family meals are a good time to teach civilized behavior that kids also can use at restaurants and others' houses, so establish rules about staying seated, passing items instead of grabbing them, putting napkins on laps, and not talking with your mouth full. You can gently remind when they break the rules, but try to keep tension and discipline at a minimum during mealtime. The focus should remain on making your kids feel nurtured, connected, and part of the family.

Keep the interactions positive and let the conversation flow. Ask your kids about their days and tell them about yours. Give everyone a chance to talk.

Need some conversation starters? Here are a few:

  • If you could have any food for dinner tomorrow night, what would it be?
  • Who can guess how many potatoes I used to make that bowl of mashed potatoes?
  • What's the most delicious food on the table?
  • If you opened a restaurant, what kind would it be?
  • Who's the best cook you know? (We hope they say it's you!)

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Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.

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