You’ve seen the photos of family dinners: Dad at the head of the table, mom with the kids, and a juicy turkey as the centerpiece.
For centuries, families have bonded over food preparation and used the kitchen as a common gathering place. Spending quality time over meals can increase communication among family members and create an everyday occasion for dialogue.
Many studies have shown that family mealtime can improve eating habits and enable teens to make healthier life choices overall. The National Center on Addiction and Substance Abuse at Columbia University recently published a study documenting their findings that “teens who take part in family meals are less likely to smoke, drink alcohol and use drugs and more likely to perform better academically.” Another recent story on teen nutrition listed how participating in family mealtime is one of the many important ways teens can improve eating habits. And one of our BodiMojo psychologists recently found in her research that more frequent family meals in the preteen years led to greater family togetherness and better problem solving in the later teen years.
Many households report that it’s difficult to have all members of a family sit down and eat a complete meal together at home. Between parents working several jobs and kids running off to sports practice, drama club, or college prep courses, it’s understandable how sitting down for an uninterrupted hour might be challenging.
One thing that might help make family meals happen is to a make a meal plan on a Sunday night (see meal suggestion recipe below). That way, ingredients can be purchased and prepared ahead of time to decrease cooking time and increase quality family time.
Another way to manage a family dinner is to divide jobs between family members such as setting the table, filling water glasses, serving food, and doing the dishes. More helping hands gets the work done easier.
There is much to be gained from an established family dinner time in addition to a well-balanced meal. This is great time to unplug: Turn off the TV, leave your cell phone and computer in another room, and just enjoy the company of your family. Discussing current events is a good dinnertime activity, where everyone’s opinions can be heard. Making plans together for the weekend, a family outing, or the next big vacation are other ways to make the most of a family dinner. And hearing about everyone’s day helps families to stay connected with one another.
Several organizations and online forums have been launched to get kids and parents back in the kitchen. Three of my favorites are Yum-O, Meals Matter, and Dinner Together. These Web sites were designed to provide dinner ideas and tips as well as to educate families about what’s going on their plates and in their bodies. Featured on each of the sites are sample shopping lists, pantry basics, and cooking advice about measuring, chopping, and meat handling. There’s also health information on these sites about childhood obesity, nutrition profiles, and worldwide hunger.
Family dinner gets better with practice; the more often a family eats together, the better the experience is likely to be, with healthier eating and good conversation.
Enjoying the company of your family is an experience to be cherished. It signifies the importance each member places on being together, allows everyone to enrich their relationships, and even benefits both nutrition and a healthy lifestyle.
The following is one of my favorite recipes for family mealtime. It’s quick, easy, and nutritionally balanced. Enjoy!
Chicken with Peach and Melon Salsa
Ingredients:
1 (15-ounce) can peach halves, drained and rinsed
4 boneless, skinless chicken breasts
4 teaspoons Jamaican Jerk seasoning
1 cup pre-cut melon medley, diced
1 tablespoon diced pimientos
1 tablespoon freshly chopped cilantro leaves
1 tablespoon lime juice
1/2 teaspoon salt
Directions:
Heat a grill pan over medium-high heat.
Place peach halves on grill pan and grill 2 to 3 minutes per side. Set aside to cool and then dice into small pieces.
Season both sides of each chicken breast with 1 teaspoon Jamaican jerk seasoning. Place chicken breasts in pan and grill for 6 minutes per side, or until cooked through.
Meanwhile, in a medium bowl, combine grilled peaches and remaining ingredients. Stir thoroughly.
Serve chicken topped with peach and melon salsa.
This article has been reviewed by BodiMojo expert Dr. Jessica A. Hoffman.
