The Power of Family Mealtimes: Why Eating Together Matters and How to Make It Happen
In today's fast-paced world, gathering the family around the table can feel like an impossible dream. But the evidence is clear: sharing meals together is one of the most powerful ways to nurture your children's health, happiness, and future success.
Family meal times are something we've always tried to do, admittedly getting harder as the children got older with their own busy schedules too, but we made it a way of life. However it was something I grew up with that I wanted to continue with my children and I hope they will continue with their children. When I looked into it I was amazed by the supporting evidence of it being a positive thing for everyone, and such an easy family win and that is what I'd like to share now. With some strategies to help you achieve it.
Why Family Mealtimes Matter
- Healthier Bodies and Brighter Minds - Eating together, even just a couple of times a week, helps children eat more fruit and vegetables—bringing them closer to their 5 A Day or 30 a week and supporting healthy growth, according to Public Health England, 2017. Home-cooked meals mean you can keep an eye on what your family eats, promoting balanced nutrition and healthy habits. Research from the British Nutrition Foundation showed that children who regularly eat with their families were associated with lower BMI scores in childhood and adolescents.
- Stronger Family Bonds and Better Communication - Mealtimes are more than just about food—they're a chance to connect, share stories, and support each other. Children who eat with their families feel a greater sense of belonging and are more likely to open up about their lives, making it easier to spot and address any problems early. The 'Good Childhood Report' noted higher levels of happiness and life satisfaction (The Children's Society, 2018). In fact, 58% of UK families say that eating together makes them feel more connected. The National Literacy Trust, 2019 sited that families who eat meals together 5 or more times a week have wider vocabularies and better language skills.
- Life Skills and Academic Success - Family meals teach children valuable life skills—from planning and preparing food to practising good manners and social skills. Studies show that teenagers who eat regularly with their families achieved higher academic results, with approximately 20% better GCSE outcomes compared to those who rarely shared family meals. (Nuffield Foundation 2015).
- Saving Money and Reducing Stress - Cooking at home is often more cost-effective than eating out, and batch cooking can save precious time on busy nights. Plus, knowing you have a plan for dinner can bring calm and order to hectic family schedules and lives. A longitudinal study study from University of Oxford tracked families over 10 years found that regular family mealtimes were associated with lower rates of substance abuse and risky behaviours in adolescents.
With all of these indicators - what's stopping you implement this simple hugely beneficial notion into your family lives?
Practical Strategies for Busy Families
• Start Small: Aim for just one or two family meals a week and build from there. Even breakfast or weekend lunches count! • Plan Ahead: Create a weekly meal plan and shopping list to save time and money, and stick it on the fridge so everyone knows what's for dinner. • Keep It Simple: Choose easy recipes, batch cook, or have "build-your-own" meals like wraps or jacket potatoes to cater for different tastes. • Get Everyone Involved: Let kids help with cooking, setting the table, or choosing the menu. It makes them feel valued and excited for mealtime. • Limit Distractions: Turn off screens and focus on each other. Use the time to share stories, play simple games, or talk about the day. • Make It Special: Try themed nights, picnics on the living room floor, or letting each family member pick a favourite meal. Making mealtimes fun and engaging for children • Food Adventures: Make faces with fruit and veg, or try new cuisines together. • Praise and Positivity: Celebrate trying new foods and good table manners with encouragement, not pressure. • Routine and Ritual: Keep meals relaxed and short—20-30 minutes is enough for young children to stay engaged.
"Family meal times are the cornerstone to bringing the family together, creating a sense of warmth and belonging." Making time for family meals isn't always easy, but the rewards are lifelong. Start small, keep it simple, and remember: every shared meal is a chance to nourish your children's bodies, minds, and hearts.
References
- BBC Bitesize: Why is it good to eat together as a family?
- Mars Food: Dinnertime Matters – The Benefits of Shared Family Mealtimes 3. Family Mealtimes: A Systematic Umbrella Review (University of Reading)
- SpaceTalk Watch: Family Development – How Eating Meals as a Family Benefits Everyone
- Top Doctors UK: Why family mealtime is so important for you and your kids 6. Kumon UK: Benefits of family meals, together, as a family
- Veg Power: Family Evening Mealtimes – Market Insight Report
- Cumbria County Council: Family Mealtimes
- Public Health England 2017
- British Nutrition Foundation 2018
- Nuffield Foundation 2015
- The Children's Society, 2018
- National Literacy Trust, 2019
- University of Oxford 2016 ```