Building Healthy Habits Through Family Meals

Family meals are more than just eating. They're a time when everyone comes together. Eating as a family teaches children healthy eating habits that last a lifetime.

Why Family Meals Matter

On average, families who can eat together often experience these benefits:

Eating together can help families make healthier choices.
Children who eat family meals may do better in school.
Mealtime is a chance for the whole family to talk and connect.
Eating together creates memories your children will keep.

How to Make Mealtime Work

Remove distractions. Turn off the TV and put away phones and tablets.
Keep mealtime pleasant. Focus on the good things. Try not to scold or talk about problems at the table.

Good conversation starters

“What was the best part of your day?”
“Who did you talk to/hang out with today?”
“What’s your favorite food?”
Share your happy childhood memories with your child.

Fit Family Meals Into Busy Schedules

Eating as a family isn’t always easy, especially with different schedules. To help bring everyone together, get flexible. These meals don't have to be dinner. Breakfast or lunch counts, too.

Quick meal ideas

Muffin pizza
Top a whole-wheat English muffin with tomato sauce, chopped peppers, broccoli, and shredded cheese. Heat in an oven.
Fun-shaped sandwiches
Make a sandwich with whole-wheat bread. Use deli meat and cheese or peanut butter and jelly. Cut into shapes with cookie cutters.
Quick chili
Heat canned black beans, canned diced tomatoes, and canned corn over the stove.
Lunch pockets
Stuff half of a whole-wheat pita with sliced chicken, lettuce, and carrots.

Tips for family meals

Plan “theme cuisine” nights. For example, you could have tacos on Tuesdays and fish on Fridays.
Add low-fat milk, fruits, and vegetables for a balanced meal.