Why to Sit Down for Family Dinners

Sep 18, 2010
Toby Welch

Obama Hosts a Family Dinner - Official White House photo by Pete Souza

In our busy worlds, it's tempting to pick up take-out and eat in front of the TV while zoning out. But having dinner as a family has long-term benefits.

Did you know that in Canada:

40% of families eat dinner together every night.
On any given day, 50% of families are sitting down to eat dinner together.
85% of families eat dinner together more than three times a week.
One out of every ten meals in eaten in our cars.
Families in Canada and Great Britain are more likely to eat a nightly meal together than American families.

Why go through the hassle of having family dinners?

Communication skills are reinforced at the dinner table. Children learn to share conversation, listen patiently, and respect other’s opinions.
Children develop better vocabulary skills as they converse with adults.
The more teenagers eat dinner with their families, the less likely they are to do drugs, drink alcohol, or smoke. They are less prone to depression and suicidal thoughts.
Teens from families that rarely eat dinner together are 72 per cent likelier than the average teen to use illegal drugs, drink, and smoke.
Teens that eat with families are more motivated to do well in school, have higher grades, and better relationships with peers.
Children who have family dinners eat more fruits and veggies and less junk food than those who do not.
Family dinners promote a healthier lifestyle. You are in control of portion sizes and nutrition. Home-cooked meals usually contain less sugar, less fat and fewer calories than restaurant meals.
Family dinners provide much-needed routine to children.
Time together eating dinner is time not spent away from parental supervision.
Eating together is a great opportunity to give a family an identity through family traditions.

Traditions are the glue that holds a family together. They encourage family closeness and give its members a sense of security. Why not start your own family dinner traditions? Here are some ideas to get you started:

Share what you are thankful for. Go around the table while everyone mentions one or two things.
Use special tableware just for family dinners.
Make a toast and clink glasses.
Make a jar of questions or topics to discuss.
One night a week or month, clear the table and leave the dishes until after some games have been played. Candyland, Uno, Scrabble, and Monopoly are popular choices.
Have a special 'forbidden' drink only with dinner. What about iced tea or lemonade?
Use a special centerpiece just for family dinners.
Have dinner theme nights – a picnic in the living room, pyjama dinner, Mexican fiesta, etc.
Have backwards dinner day and eat dessert first.
Let each child have one night a week when they decide what will be served for dinner.

Traditions can continue after dinner. Consider taking a family walk after the table has been cleared.

Family dinners won’t be a reality every night in our busy world. Lee Finell, Nutrition Education Spokesperson for Alberta Milk, Registered Dietitian, and Nutrition Educator says, “If a family dinner doesn’t work one day, a family breakfast or brunch might. It’s the idea of eating together - not when - that is important. And remember, you don’t have to prepare every meal from scratch."

Getting children to help with dinner preparations will teach them the importance of family dinners, the value of nutrition, increase their feeling of value in the family, and even increase their self-confidence through feelings of accomplishment and pride. Many parents find that their children are more apt to eat if they have had a hand in preparing it.

Ages 3-4

Sweep under the table; a kid-sized broom will help.
Help set the table. Get the napkins, placemats and child safe cutlery.
Tear lettuce leaves or wash fruits and vegetables.
Dump ingredients into a bowl or Crock-Pot and stir.
Send them around the house announcing “Dinner Time!”

Ages 5-6

Slice soft items with a plastic knife and do more mixing and stirring.
Pick some flowers from the backyard for a vase.
Roll meatballs, put toppings on pizza before cooking or mix a marinade.
Clear easy items off the table after dinner.

Ages 7-10

Set the complete table, including drinks.
Check out a book on napkin folding from the library and let your child try a new fold each night.
Kids can now follow simple recipes with your guidance.
Spread butter for garlic bread, grate cheese and peel veggies.
If you have grabbed take-out for dinner, let them put the food onto a serving platter or on plates.

Ages 11 and up

By now children can usually safely use the stove and cook simple meals - they will be a huge help with getting food on the table.

According to Sharon Vanin, RD, MSc, a Disordered Eating Consultant in Red Deer, “Family meals offer an opportunity for a variety of healthy foods to be served, but also a time for families to check in with each other in terms of what is going on in their lives. Family meals offer an opportunity for role-modeling by parents in terms of choosing a variety of foods, as well as demonstrating appropriate table manners.”

The mealtime rituals you create now will give your children of a lifetime of healthier habits and amazing memories.

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