Number 1 Reason to Enjoy More Family Meals

There are lots of good reasons to enjoy family meals. Here are some of the impressive benefits that accrue when families eat together five or more times per week:

School success: Mealtime conversations translate into academic success. As children listen to adults, they learn language skills, such as new vocabulary and sentence structure. These skills, which are necessary for reading comprehension and for verbal expression, help children do better in the classroom and on tests.

Better nutrition: When families make mealtimes a priority, they naturally tend to pay more attention to what is served. Children who have more family meals get more of the nutrient-rich foods that build strong bodies and smart brains: more fruits, veggies, lean meats, and milk; fewer fried foods and soft drinks.

Healthier weights: Smart eating habits help children avoid problems like being seriously overweight or developing an eating disorder. During family meals, adults can model positive habits for kids, such as eating slowly, enjoying a variety of foods, and stopping when comfortably satisfied rather than overstuffed.

While all these benefits are confirmed by research, the #1 reason is much simpler ... and more important: Kids like family mealtimes.

Such a simple habit, such significant benefits

With all the fuss and discussion about childhood obesity, far too few commentators have focused on perhaps the most fundamental family lifestyle change that can benefit children's weight and their overall health.

I agree with many child health experts, including feeding guru Ellyn Satter, that enhancing and increasing family mealtimes is one of the most important gifts that parents can offer to their children. Enjoyable family meals benefit children's physical, mental, social, and academic well-being. They help build strong families, raise competent eaters, and create memories to last a lifetime. And, they can easily be delicious, nutritious, and fun.

While the official celebration - Family Day - A Day to Eat Dinner with Your Children - is just one day (Monday, September 27th), I going to spend the whole week on tips, tools, and resources to help make more frequent mealtimes at reality for today's over-scheduled, stressed out families. Fortunately, there is a lot to share, including some new research and tasty recipes. Stay tuned ...

Fit Kids = Happy Kids: Be active by playing together inside and outside.

When Eat Right Montana created this FIT KIDS = HAPPY KIDS handout in 2004 (to go with our FIT KIDS = HAPPY KIDS poster), it was hard to decide whether the first tip should be about eating together or playing together. As you can see, we put the physical activity tip first - which I think was the best decision then and now.

While I am a dedicated foodie and nutritionist - when it comes to a healthy lifestyle and a healthy weight for kids, I actually think that active play is the place to start. Becoming more active - especially 'green,' outdoor activity - directly benefits children's bodies, brains, and behavior.

I believe that active play also promotes positive eating habits - because physical activity naturally helps maintain the natural signals of hunger and satiety. And, what better way to take care of those signal than with delicious family meals! So, on to my favorite topic in the the whole nutrition world ... Making family meals a special time to eat together.

Let's go play outside ... TOGETHER

Everyone from pediatricians and psychologists to teachers and legislators have recently focused on the importance of ‘green time’ for kids, time for being outside in nature. As it turns out, there are some very important benefits of outdoor activity.

Playing outside is fun for everyone.

Before we get into the physical, mental, and academic benefits, let’s be honest. Playing outdoors with friends and family is just plain, old-fashioned fun! There isn’t anything else like the joy of a good game of hide-n-seek or flashlight tag. There isn’t anything like the wind on your face during a bike ride - or the satisfaction of climbing a mountain (or a hill).

Playing outside is good for children’s bodies.

Physical health is one of the best reasons to play outside. Kids who enjoy outdoor activities (at least an hour a day) tend to be more fit and to maintain healthier weights. They can also make more vitamin D from appropriate sun exposure (15 to 30 minutes without sunscreen). Studies show that most youth currently do not make enough vitamin D for optimal health.

Playing outside is good for children’s behavior.

Parents and behavior experts agree on this one: Time spent in outdoor green activities, such as sports, walking, or free-play at a park, helps to improve the behavior of children with attention and hyperactivity disorders. In fact, the chance to run, jump, and burn off some excess energy usually improves the indoor behavior of almost any young person.

Playing outside is good for children’s brains.

Research suggests that the power of outdoor play extends to helping children learn more in academic settings. Outdoor time, especially in green settings like parks and playgrounds, helps concentration and focus in the classroom. Creative outdoor play, such as building a fort or treehouse, also helps kids develop active imaginations and problem-solving skills.

Playing outside is good for family connections.

Any outdoor activity - from vigorous games to quiet bird watching - is a good way for multiple generations to spend time making memories together. Playing outside can include goal directed activities (Let’s see if we can make some really big bubbles today.), as well as simple exploration and discovery (What kind of bugs are living on these flowers?).

This information is available as a one-page handout in Eat Right Montana's Healthy Families newsletter from September 2009.