Family Mealtimes: Making it Happen Hawley S. Poinsett, MS, RD, LD

How does starting family mealtime make you feel?

Why are family mealtimes important?

A simple family habit = impressive benefits for kids

What does the research tell us?

2005 CASA National Survey of American Attitudes on Substance Abuse X: Teens and Parents % Teens Having Family Dinners 7X/Week

What teens like to do with their parents Spend holidays together90% Go out to a nice restaurant86% Go on vacation79% Eat dinner at home79% Family parties68% Go to church, synagogue66% Watch TV66% Go out for fast food64% Teenage Research Unlimited, P. Zollo, 2004

Behavior issues More family meals mean teens are less likely to: Become depressed Use illegal drugs Abuse alcohol Smoke cigarettes Develop eating disorders Get pregnant

School success More family meals mean youth are more likely to: Learn and practice important language skills Learn new vocabulary Do well in school and score well on achievement tests Report getting all A’s and B’s

Better nutrition Nutrient-rich foods for strong bodies and smart brains More fruits, veggies, lean meats, and milk Fewer fried foods and soft drinks

Weight concerns More family meals mean children and teens are: More likely to have a healthy weight Less likely to become or stay overweight Less likely to develop an eating disorder

Family Meals: Could they help prevent overweight in children? ↑ nutrient-dense foods, ↓ nutrient-poor foods Consistent mealtimes → food security Parents role model healthy eating at meals Prevent “disengaged” eating and promote “focused” eating, respond to hunger/fullness Promote sense of belonging

Frequency of family meals and disordered eating among girls: Project EAT Disordered Eating (%) Never or more Frequency of Meals

What is family mealtime? What must be present? – FAMILY in one location – Conversation – Minimal distractions

Making it Happen Baby Steps

Family Mealtimes Making a commitment to enjoy eating together

More family mealtimes Add meals gradually Plan tasty menus Set an appealing table Minimize distractions Enjoy conversations

Add mealtimes gradually Experts suggest 5 or more family meals per week. How many family meals do you usually have now? How could you easily add one more family meal per week?

Plan simple, tasty menus Get kids involved in: Planning Shopping Preparing Cooking Enjoying

Set an appealing table Simple ways to set a mood: Colored napkins Bright tablecloth Kids’ artwork Flowers A candle

Minimize distractions Turn off the TV, iPods, radio, and cell-phones (except for emergencies). Turn on calm music. Enjoy each other.

Enjoy easy conversations Create a relaxed atmosphere. Involve every family member. Focus on togetherness. Use conversation cards.

Family Mealtimes Laughing Talking Listening Sharing Caring

“Growing up it was always so much fun trying to help mom or grandma cook, then when it came time to eat you were proud of the fact that you helped make something that everyone could enjoy.” Mealtime memory from teacher in Wyoming

Getting nutrient-rich foods in during family mealtime Make half your grains whole. Vary your veggies. Focus on fruit. Get your dairy foods. Go lean with protein. This is our advice – but what does it mean to our clients?

WHOLE GRAINS Whole grains now come in a wide variety of kid- pleasing shapes and textures - from pastas and rolls to breads and crackers. Give them specific brands that are available where they shop

VEGETABLES Mix and match veggies with lots of bright colors, textures, shapes, and flavors. Children often prefer their vegetables raw rather than cooked.

FRUITS Go for bright colors and sweet flavors - fresh, frozen, or canned. Fruit makes a tasty dessert - especially with some lowfat vanilla yogurt.

DAIRY FOODS Three servings a day is what kids need. At dinner, it’s as easy as a bone- building glass of fat-free milk, cheese crumbles on a salad, or lowfat yogurt with fruit for dessert.

LEAN PROTEINS Lean meats are tasty sources of power nutrients, like several B- vitamins and selenium, as well as plenty of ZIP (zinc, iron, and protein).

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