| It may seem simple, but eating together as a | | | | greatest pleasures, especially when sharing with |
| family has been proven to be very beneficial. | | | | family and friends. Keep conversation light and |
| Studies have found the frequency of family meals | | | | pleasant. Try to avoid power struggles. Encourage |
| to be associated with greater intakes of fruits | | | | all family members to share ideas and daily news. |
| and vegetables, milk, less fried foods and soft | | | | Practice listening attentively to each other. Focus |
| drinks, and higher intakes of several nutrients, | | | | on the positive; save the lectures and "you should |
| including calcium, iron, vitamins, fiber, and less | | | | have" discussions for another time. |
| saturated and trans fat intakes. | | | | Keep Meals Simple and Easy |
| In addition to the nutritional advantages, family | | | | Save the elaborate menus for when you have |
| meals have been shown to provide opportunities | | | | time to prepare and enjoy them. Focus on the |
| for children to learn vocabulary-building words that | | | | shared experience; those memories will stay with |
| help them read well and have been associated | | | | family members for a lifetime. Don't let family |
| with improved school performance. Family meals | | | | mealtime become lost in the hustle of everyday |
| provide an opportunity for families to come | | | | life. |
| together as a group and develop a sense of | | | | Eliminate Interruptions and Distractions |
| belonging. Some research even suggests families | | | | Turn off the television and radio. Let the |
| that eat together have children who experience | | | | answering machine pick up phone calls. Shared |
| fewer behavioral problems and reduce the risk | | | | positive meals are a time to take a deep breath, |
| that a teen will smoke, drink, or use illegal drugs. | | | | enjoy each other's company, strengthen |
| Soccer practice, dance lessons and dual-income | | | | relationships, andsavor good food together. |
| homes take a toll on family mealtime. Not to | | | | Eat Meals Slowly |
| mention that as children age they become more | | | | Try these tips to slow down: chew food |
| independent, can remove themselves from the | | | | thoroughly, put your fork down between bites, |
| family either by foot, bike or car, and can often | | | | eat your meal in courses like a restaurant. Try to |
| afford to buy their own food. However, the | | | | pay attention to your hunger and fullness during |
| importance of quality time together far outweighs | | | | the meal. It takes a minimum of 20-30 minutes |
| the obstacles. Make this your year - and put in | | | | for your appetite to register after eating. If you |
| place a few extra efforts to establish family | | | | eat too quickly, you can easily eat too much and |
| mealtimes so that you can bask in the joy of | | | | take in too many calories. |
| dining together. | | | | Try this "all-in-one" soup as a quick choice for a |
| How To Get Your Family Back To The Table | | | | healthy and delicious family meal. |
| Be Creative and Flexible | | | | Turkey Rice Soup |
| Family meals can be shared at home, at a | | | | * 1 onion, diced |
| restaurant, picnic-style in a park, or near the | | | | * 1-pound of turkey or chicken sausage, ground |
| playing field. Decide when most family members | | | | turkey breast, or lean ground beef |
| are available for a meal. Explore ways that | | | | * 32-oz. box chicken broth |
| schedules can be adjusted. If it is difficult to get | | | | * 28-oz. bag frozen spinach |
| everyone together for dinner, try breakfast. But | | | | * 28-oz. can diced tomatoes (Muir Glen Fire |
| aim for designating one night a week as family | | | | Roasted suggested) |
| dinner night. | | | | * 1-2 cups cooked rice (½ - 1 cup uncooked |
| Divide and Conquer | | | | rice) |
| Encourage all family members to consider | | | | 1. Set rice to cook per package instructions or set |
| mealtime as a team effort - from preparation | | | | leftover rice aside. |
| through clean up. Preparing and cooking food | | | | 2. If using sausage, remove from casing. Brown |
| together can be fun and creative. Children learn | | | | meat and onion in large sauté pan or in the |
| more by doing than by watching. Helping to set | | | | bottom of soup pot. |
| the table, folding napkins, plating the salad, or | | | | 3. Once meat is broken down and cooked |
| doing clean-up chores gives them a sense of | | | | through, add broth, tomatoes, and frozen spinach. |
| being needed in the family as well. | | | | 4. Simmer until heated throughout. Add cooked |
| Make Mealtime Fun | | | | rice and serve. |
| Eating flavorful, healthful food is one of life's | | | | |