About La Family Network

Bringing Back the Family Meal

With today’s busy schedules, it’s easy to understand why the family meal may be one of the first things to fall by the wayside and disappear. And yet, family meals are not only a time for strengthening family ties and keeping track of your children’s lives, they can actually lead to better physical and mental health for your children! Frequent family meals are related to better nutritional intake, and a decreased risk for unhealthy weight control practices and substance abuse, according to a 2004 survey conducted by the University of Minnesota. In addition, a study completed at Harvard in 2000 revealed that families who eat meals together “every day” or “almost every day” consumed higher amounts of important nutrients such as calcium, fiber, iron, vitamins B6 and B12, C and E, and consumed less overall fat, compared to families who “never” or “only sometimes” eat meals together. Having family meals might seem like a nearly impossible task, but it is possible if you follow these guidelines:

  • Talk with your children about new changes before implementing them.
  • Include your children in the process. Have them help set the table, help plan the menu for the week, help with the grocery shopping and cooking process.
  • Have one “kids choice night” where your kids can choose what the family will eat for dinner. They will love this one.
  • Start a family ritual at mealtimes. For example, when I was growing up we all had to share “one good and one bad” from our day.
  • Make sure that you are a positive role model for your children. Remember, they are watching you! Try to practice healthful eating habits… incorporate nutrient dense foods like fruits, vegetables, low fat dairy, lean protein, whole grains and “healthy sources of fat” into your meals. They will gain healthy habbits that can last a lifetime.

When you are making new changes in any facet of your life, always start with small step by step goals. If you can start by having a family meal one night per week, that is excellent! Reach your goals and then build on them. You can do whatever you set your mind to, especially if it helps improve the health of your family.

Nicole Meadow, MPN, RD  Registered Dietitian Specializing in Pediatrics

Nicole is a Registered Dietitian with a Bachelors of Arts degree in Psychology from the University of Michigan and a Masters degree in Preventive Nutrition from the University of Southern California. Nicole specializes in working with infants, children and young adults who have a variety of nutritional concerns. Nicole works with clients and their families privately in her office in Encino or in their homes and teaches classes in the community.

At La Family Network, we believe in the overall health of the family. This includes your dog. Having the proper dog supplies is also inportant for your dogs health.