Are Family Meals the Key to Academic Success? Find Out Here!
In the hustle and bustle of modern life, finding time to gather around the table as a family may seem like a challenge. Over the past two decades, there has been a 33% decrease in the frequency of family dinners.
However, the benefits of sharing meals together are undeniable.
Research shows that the amount of time kids spend together during family meals is strongly correlated with academic achievement, fewer behavioral problems, less obesity and reduced rates of teen smoking, drinking and drug use.
Let’s explore some of the benefits of family meals, and how to better integrate them into our busy lives!
The 6 Benefits of Family Meals:
Here are some benefits of family meals:
1. Improved nutrition.
A study by Hammons and Fiese concludes that families eating 5 or more meals together have children who are almost 25% less likely to have health issues, concluding family meals to be a protective factor for unhealthy and disordered eating.
2. Enhanced mental health.
A systematic review study by Harrison et al found that family meals are associated with lower rates of depression, anxiety, and disordered eating behaviours among children and teenagers.
3. Healthier eating habits through reduced obesity.
Research on 182 836 children (3-17 years old) concluded that children who have family meals at least 3 times a week without distractions are more likely to be of normal weight and have healthier eating habits.
4. Positive behaviours.
A study by Mahmood et al notes that children are more likely to adopt nutritious food choices and positive mealtime behaviours when they observe their family members modelling these actions.
5. Better academic performance.
Studies suggest that frequent family meals are linked to higher academic achievement, including better grades and test scores due to positive family dynamics.
6. Stronger family bonding.
Sharing meals together fosters a sense of belonging and cohesion within the family unit.
Best Practices:
We know the benefits, but how do we implement more family meals into our busy lives? Here are some factors to consider:
1. Stick to a schedule.
Make mealtimes a predictable part of your family's routine. Whether it's breakfast or dinner, aim to gather together at least once a day during busy schedules. Prioritize realistic schedules that allow for nutritious meals and quality family time.
2. Involve the entire family.
Involve every family member in meal preparation by assigning tasks they enjoy. Whether it’s grating the cheese or mixing the salad, everyone can contribute in making family mealtimes a shared experience.
3. Set the table.
Why not do it for our family when we do it for guests? While it may seem very simple, setting the table is a deliberate act that signals the choice to all sit down together and share a meal.
- Try to add some creativity in setting the table! Experiment with fun table decorations and napkin-folding techniques that could make family mealtime more interesting.
4. Make the table a ‘no phone’ sanctuary.
Lead by example to curb others' screen habits. Leave your phone in another room during mealtime to show your commitment to family meals. Your actions can inspire your family to prioritize these moments of quality family time.
Takeaways
By integrating family mealtimes into your routine, you and your loved ones can enjoy the countless benefits of shared meals, fostering deeper connections, promoting healthy eating habits, and creating cherished memories together.
