How often does your family sit down together to partake of a real meal? For many American families, the shared mealtime is less and less common. The American Academy of Pediatrics recommends shared dinner times as often as possible as a way to strengthen families and support children’s development. Why?

According to the American Academy of Pediatrics, regular-shared mealtimes can increase children’s sense of belonging and stability. Children who share meals with their families on a regular basis tend to eat healthier foods than those who do not. They eat less high-fat, high-sugar prepared and packaged foods and more fruits and vegetables.

Research further suggests that teen-agers who eat frequent meals with their families are less likely to be depressed or use drugs than those who do not. They are also less likely to be violent and experience emotional stress. Adolescents who eat meals with their families frequently are likely to be more highly motivated in school and have better peer relationships.

Family mealtimes promote parent-child communication. Experts agree that open communication with parents is important from a child’s early months through their teen years. Mealtimes may provide a time and place for in-depth talks, relaxation and catching up on family news.

While the barriers may be having meals as a family challenging, the benefits have multiple rewards for the family. Try the following ideas from the University of Illinois Extension for getting your family to the table.

Make it a family priority to share meals. Every family member should make the commitment to meet regularly at the designated time and stick to it. Make it a “family challenge.” Turn off the television and cell phones. Ban newspapers and books unless they are being shared with everyone.

Be flexible about when, where and what. Shared meals don’t have to be fancy. The food can be from the freezer or from a restaurant. If a parent or child can’t make it until later in the evening, have a healthy snack so that the meal can be put off until everyone is home. If you can’t eat together every evening, start with some evenings. Write them on the calendar. If you can’t find evenings, try mornings. The idea is to do it!

Create family traditions such as a family picnic night where simple meals can be eaten on the back porch or in a nearby park. One night a week could be “theme” night with a meal focused on a current event or vegetarian or ethnic food or leftovers. Light a special candle or play favorite music softly. The point is to make shared meals enjoyable.

Involve everyone in the family in the planning. Children are more likely to eat meals that they help plan or prepare. Try to model good manners and good nutritious eating habits. This is often more effective than nagging during meals.

For more information, contact Anna Peele, Extension Agent, North Carolina Cooperative Extension Service at (910) 592-7161.