by Carol Gioia

Created on: September 16, 2008   Last Updated: June 10, 2011

Family meals together are an opportunity for nurturing strong family ties and staying in touch with one another's lives. With today's hectic lifestyles encompassing two income families, extracurricular activities and other demands imposed by society, it is difficult to gather the entire family at the same time for meals. The temptation is to multi-task and "eat on the run."

The benefits of partaking of one meal a day together are well documented. A University of Minnesota study reported the following findings:

- Children who dine with their families make healthier food choices. They consume more fruits and vegetables and eat fewer empty calorie snack foods.

- Family meals have a positive effect on good nutrition and weight control.

- Children from families who make eating together a priority do better in school. They are generally high achievers who are happier with their present lives and display more optimism about their futures.

Once the importance of family meals is established with all members, an amenable schedule will often fall easily into place. The meal togetherness does not always have to be dinner. For some families breakfast might be the better choice. Or schedules might dictate alternating dinner and breakfast as the family mealtime. On weekends, the family can gather for brunch, either at home or a favorite local restaurant.

Children model the behavior of their parents. If being available for family meals is a priority for the parents, the children will follow their lead. Here are some guidelines for making mealtimes a pleasant experience for everyone:

* Keep it simple

Start a collection of easy to prepare meals. Make use of crock pot recipes and make-ahead meals from the freezer to cut down on complicated preparation. Family meals together is not about the food. It is about healthy interaction among family members and having the opportunity to give attention and recognition to all family members to increase feelings of self-worth and acceptance.

* Group participation

Have all family members join in the tasks of setting the table, food preparation and cleaning up after the meal. Working together toward a common goal promotes team spirit and strenghtens family bonds.

* Eliminate distractions

Turn off cell phones, blackberries, televisions and computer devices. Without interruptions, a congenial atmosphere of mutual interest encourages healthy discussion and interaction.

The family meal is the time for members to reconnect with one another. It is a good time for celebrating accomplishments, giving praise and encouragement, commiserating with family members who had a bad day, or are experiencing ongoing difficulties, and problem solving minor family issues, such as scheduling conflicts or transportation needs.

Having meals together creates physically and emotionally healthy families. In addition to serving nutritious food, try the following recipe for success:

Serve a main course of unconditional love, accompanied by side dishes of approval and moral support; add a dab of humor and mix with mutual respect and you can rest assured your family members will bask in the flavor of harmony, and keep coming back for more.

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