Eating together has multiple benefits. (iStock)

Back-to-school season means juggling homework and earlier bedtimes. So long, relaxed summer evenings that linger with friends and ice cream cones. Now that you have to face reality, it is the ideal time to develop a habit of eating dinner together. The scientific literature strongly points to the academic, social, psychological, and physical health benefits for children and teens from eating meals family meals. Even if you don’t have young kids in the house, family meals provide a consistent space for connecting and bonding in a time where everyone is seemingly glued to their devices. Family meals are a time to unplug and catch up with the ones we love.

When it comes to parenting kids of all ages, there’s probably nothing more magical and more impactful than family meals. Because sitting down at the same time encourages dialogue, kids are able to talk about their day and their feelings. This allows closer relationships and fewer emotional and behavioral problems. In fact, kids that engage in regular family meals have better academic performance, higher self-esteem and resilience and lower risk of substance abuse and teen pregnancy. These are just some of the benefits of family meals.

It’s not surprising that families that eat together help foster better eating habits. Studies show that children ages nine to 14 who have regular family meals have overall healthier eating patterns. This includes eating more fruit and vegetables, consuming less saturated fat and trans fat, choosing fewer fried foods and sugar-sweetened beverages while getting more vitamins and minerals. Kids who enjoy regular family meals have fewer weight concerns and a lower rate of eating disorders.

It’s clear that family meals have huge paybacks, but they are not always practical. First, aligning everyone’s schedule to eat together can be a challenge. After-school activity schedules, school work, late meetings and traffic all compete for precious evening time. Plus, there’s the question of what to eat considering everyone’s different food preferences and health needs. Although these are the real-life hurdles to implementing family mealtime, you can start small and grow from there.

Here are some ideas that can help you achieve family mealtime success.

Plan Meals Ahead

Find a time to sit down and meal plan for the week ahead. You can even use a calendar or dry erase board to jot down the weekly menu for a visual cue. This may be a good time to involve other household members to gain buy-in and match up schedules. For busy families with excess evening activities and late work shift, planning for and carrying out one or two family meals per week can be a big success.

Set Expectations

It can take time and effort to create new habits, especially when there are multiple people involved. Communicate your expectation for family meal participation. Create a positive environment by encouraging upbeat, light and constructive conversation while eating. Family meals can serve a tranquil space for everyone to unwind together after a long day.

Unplug and Connect

Screens of any sort during mealtime are a distraction from enjoying both the food and the company. Plus, this distracted eating can lead to overeating and unwanted weight gain. Since the main goal of family meals is to enjoy being with a loved one, you can set the right tone by shutting off the television and putting away your cell phone.

Encourage Participation

Meals don’t need to be fancy; the goal is to engage everyone. Try by having each family member select a recipe or meal idea. This way everyone is empowered and has a meal of their choosing. Children can help with age-appropriate tasks like participating in grocery shopping, washing produce, setting the table and mixing ingredients. Kids often gain confidence when they are building skills and feel needed.

LeeAnn Weintraub, a registered dietitian, provides nutrition counseling and consulting. Check out her new blog,, for delicious recipes for busy families. Send LeeAnn an email at

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