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Written by Jennifer M. Beeman, Registered Dietitian, Womack Army Medical Center
FORT BRAGG, NC- Food connects us, it is true, and it is the theme of our nutritional services here at Womack this year. I thought it would be fitting to discuss the importance of family mealtime. Families are becoming more and more busy. Schedules are full and now there are endless distractions often competing for our attention. The simple act of sharing a family meal, therefore, has become increasingly rare. Research consistently shows that eating meals together as a family offers so many benefits, far-beyond nourishing our bodies. From fostering connection to enhancing mental health, the importance of family meals cannot be overstated. Let’s dig into connection between family meals and our family’s health.
1. Promoting Healthy Eating Habits: Let’s start with the most obvious. When families eat together, it’s easier to control what’s on the menu. Home-cooked meals tend to be healthier and more balanced than takeout or processed foods. Families who prioritize eating together are also more likely to include a variety of fresh vegetables, lean proteins, and whole grains in their meals, which contributes to overall healthier nutrition. Additionally, children who grow up eating family meals are more likely to develop positive attitudes toward healthy food choices and exhibit sustained healthy eating habits.
2. Building Strong Family Bonds: One of the most immediate and noticeable benefits of eating family meals together is the opportunity to connect on a deeper level. When my kids were little, I remember having everyone share two things at the dinner table…one would be their favorite part of their day and the other would be one thing they struggled with (it was usually the other sibling). Meal conversations continue to be a big part of our day. My oldest daughter will share so much that I must remind her to take bites. Sharing a meal provides a unique setting where family members can engage in meaningful conversation, share experiences, and laugh together. These moments of connection create a sense of belonging and build stronger emotional ties. In a time when digital devices often disrupt face-to-face interaction, meals offer a rare opportunity to simply be present with each other.
3. Improving Communication Skills: Regular family meals provide a natural environment for practicing effective communication. During meals, family members learn to listen to one another, express their thoughts, and engage in healthy debate. Whether it's discussing the highs and lows of the day or planning future activities, family meals serve as a platform for developing conversational skills. This can be especially important for children, who benefit from seeing how their parents navigate discussions and handle disagreements respectfully.
4. Enhancing Mental Health and Emotional Well-Being: Family meals provide emotional support that promotes mental health. For children and adolescents, consistent family meals are associated with lower rates of depression and anxiety. The comforting routine of sitting down together to eat, creates a sense of stability and security, especially in a world where stress and uncertainty can often feel overwhelming. For parents, having a designated time to slow down and share their day can reduce feelings of stress.
5. Instilling Values and Passing Down Traditions: Family meals often serve as a time to pass down cultural traditions, family recipes, and values. Whether it’s sharing stories from the past, teaching children how to cook, or discussing the importance of gratitude, meals offer a setting to nurture the family's identity. These traditions, whether big or small, help to create lasting memories that can be carried on to future generations, fostering a sense of continuity and shared history. As a dietitian who sees families, I often ask them about their mealtimes. I am encouraged when some tell me all about their favorite meals to make and how they have recipes passed down from their grandparents. This is not always the case, however. Other families have trouble describing their routine which often sparks a larger conversation about how their parents didn’t cook and, therefore, neither do they, and that family meals consist of fast food about the T.V. Not to say the occasional T.V. dining is not okay but if it is the norm, you will miss out on all the benefits from family meals at the table. The beauty of talking about this is that we can encourage families to build new traditions. I have my patients start with small, easy goals and build from there. It is amazing to hear how successful they are at every follow up…and their children are eating more!
6. Building Better Academic and Social Outcomes: Studies show that children who eat regular meals with their families tend to perform better academically. The time spent together strengthens their cognitive skills, such as attention span and memory, and offers opportunities for adults to guide and encourage learning. Furthermore, these children are often better equipped to navigate social situations and develop positive relationships with peers, as the social skills learned around the family dinner table translate to interactions outside the home.
7. Creating Consistency in an Unpredictable World: Family meals offer consistency, which can be particularly important for children in a fast-paced world. The act of coming together at the same time each day fosters a routine that can offer comfort and predictability. Especially in times of change or uncertainty, such as during a move or after a family transition, sitting down for a meal can provide a steadying influence.
8. Encouraging Mindful Eating: Eating together as a family promotes mindfulness during meals. Without the distractions of TV or phones, everyone can focus on the food in front of them and be more aware of what and how much they are eating. This practice can help reduce overeating and promote better digestion. Children also learn from their parents' example how to approach food with gratitude and awareness.
9. Teaching Life Skills: Family meals offer countless opportunities to teach practical life skills, from cooking to table manners. Parents can involve children in meal preparation, teaching them how to chop, sauté, or bake, while simultaneously imparting lessons on responsibility, patience, and teamwork. I know what you’re thinking – “handing a knife to my child? No way!” I remember teaching my daughters knife safety and cutting skills. It took a lot of patience and holding my breath, but they quickly mastered the skill of cutting. Now my teenagers prepare entire meals, which is such a wonderful sight to see (and one less thing I need to do after a long day at work). These skills, learned in a supportive environment, give children the confidence to contribute meaningfully to the household and eventually take these abilities into adulthood.
In today’s fast-paced world, the importance of eating family meals together cannot be underestimated. From promoting health and communication to fostering emotional well-being, the benefits are numerous and wide-ranging. While it may be challenging to coordinate schedules, carving out time for family meals is an investment in both individual and collective well-being. In a society that often emphasizes productivity and individualism, the family meal remains a powerful reminder of the importance of connection, tradition, and shared experiences.
For more information about nutrition services at Womack Army Medical Center visit https://womack.tricare.mil/Health-Services/Preventive-Care/Nutrition-Care-Division
| Date Taken: | 03.10.2025 |
| Date Posted: | 03.10.2025 07:36 |
| Story ID: | 492363 |
| Location: | FORT BRAGG, NORTH CAROLINA, US |
| Hometown: | FORT LIBERTY, NORTH CAROLINA, US |
| Web Views: | 29 |
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