As my kids (2 and 5) grow older, we’ve started including them at the dinner table instead of having them eat at the toddler table. It’s a lovely way to wrap up the day, where we can enjoy the same meal and share stories about what we did. Over the past six months, we’ve noticed that this routine has led to them eating more at dinner and staying seated for longer periods, which is definitely a bonus when we dine out at restaurants.
According to the Dietitians Association of Australia (DAA), children who regularly eat meals with their families tend to consume more fruits, vegetables, whole grains, and calcium-rich foods, while drinking fewer sugary beverages than their peers.
Lisa Renn, a spokesperson for the DAA, explains, “Family meals promote slower eating compared to rushed meals. It takes about 20 minutes for the brain to register that the stomach is full, so eating slowly can help with consuming fewer kilojoules.”
Additionally, home-cooked meals generally offer healthier portion sizes than fast food or restaurant meals, helping to combat childhood obesity.
Lisa also suggests, “Switching off the TV and enjoying at least five family meals a week can strengthen family bonds. Conversations flow more easily, and you’ll enjoy the meal and each other’s company even more.”
If you want your family to thrive with healthy eating habits, making time for nutritious family meals is essential. The food choices and routines you establish now will impact their long-term health.
With our busy schedules, planning ahead is key. Lisa recommends these quick and healthy dinner ideas:
- Simple dishes like soup with crusty bread, salads with lean chicken or tuna, or pasta with a tomato and herb sauce.
- Slow cooker meals: Prepare in the morning, and by dinner, you’ll have a hot meal waiting.
- Homemade burgers or pizzas: Healthier and more affordable than take-out. Buy pizza bases and add your own toppings like lean chicken, mushrooms, peppers, and pineapple.
At our house, we love themed nights like Nacho, Pizza, or Taco Night, which the kids absolutely enjoy! It’s a fun way to make meals feel special and get the family excited for dinner together.
Related Articles:
