Family Meals are Important for Health and Well-Being

Family Meals

Families play a key role in how kids first learn to interact with others (Maccoby, 2007) and develop eating habits that can last a lifetime (Scaglioni et al., 2018). The family food environment offers a unique opportunity to shape dietary patterns and preferences, allowing families to share meals and instill healthy practices in children (Mahmood et al., 2021). Notably, the consumption of home-cooked meals, presumably with other family members, is linked to higher fruit and vegetable intake and increased adherence to healthy dietary patterns (Mills et al., 2017). However, despite these benefits, family meals are becoming less frequent in many American homes. In 2023, nearly 57% of the average American food budget was spent eating out (Zeballos et al., 2024), suggesting fewer meals are being consumed at home with family members.

Importance of family meals

Family meals are important for health and well-being (Larson et al., 2006). With the growing prevalence of diet-related chronic diseases attributed to the increased consumption of unhealthy diets (Clemente-Suárez et al., 2023), cooking meals at home can encourage healthy eating in families (Wolfson et al., 2020). Homemade meals can promote healthy eating in children and lower the incidence of childhood obesity (Fulkerson et al., 2014; Verhage et al., 2018). Family meals encourage good nutrition in adolescents (Hammons & Fiese, 2011) and can foster family bonds and emotional well-being (Elgar et al., 2013). Conversely, meals prepared away from home often have low nutrition profiles and can increase the risk of developing chronic disease.

Strategies for making family mealtime fun

1. Plan meals in advance: Meal planning is an effective way to have regular family meals without much stress. Setting aside time to plan meals, create a list, and shop for groceries can avoid the hassle of scrambling to cook at the last minute. It also helps to align meals with family members’ preferences, dietary needs and schedules, making meals more feasible and enjoyable for the whole family. Meal planning increases the likelihood of eating healthy and has been associated with good dietary variety and quality (Ducrot et al., 2017).
2. Get everyone involved: Establishing a regular mealtime that works for everyone can promote participation and shared meals. Involving family members, especially children, in meal preparation can also increase their interest in family meals. Children are more likely to try new foods when they are part of selecting and preparing them (Maiz et al., 2021). Children can be involved in simple tasks like setting the table, washing vegetables, or choosing a new fruit to try each week (American Heart Association, 2025). These can help instill healthy eating habits (Quelly, 2019).
3. Encourage interaction during meals: Encouraging conversation during meals can help make mealtimes more meaningful. Sharing experiences and engaging in active listening strengthen family bonds and make mealtimes more interesting. Limiting distractions such as television or mobile phones and being fully present can promote connection and reinforce mealtime as a family priority (Montana State University Extension, 2024).
4. Keep mealtimes positive: The atmosphere during mealtimes significantly influences family bonding and togetherness. Avoiding negative topics and keeping mealtimes positive, focusing on the positive aspects of the day, can create a supportive and affirming environment. A simple ritual, such as sharing one thing learned or enjoyed during the day, can increase engagement and make meals something everyone looks forward to (Montana State University Extension, 2024).
5. Add variety to prevent monotony: Introducing variety into meals not only prevents boredom but also enhances diet quality. Making gradual changes and experimenting with new healthy food options can keep meals exciting without overwhelming anyone. Whole grains, healthy fats, and a wide range of fruits and vegetables should be part of the family’s regular diet (U.S. Department of Agriculture, 2020). Variety helps ensure nutrient adequacy while keeping meals exciting and enjoyable.

Regular family meals offer a valuable opportunity to strengthen family bonds and foster emotional connection. They promote healthier eating habits and help children and adolescents develop positive eating patterns. By planning and setting aside time to share meals, families can make mealtimes both enjoyable and meaningful.

References

American Heart Association. (2025). 30 Tips to Help Your Family Eat Better. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/daily-tips-to-help-your-family-eat-better

An, R. (2016). Fast-food and full-service restaurant consumption and daily energy and nutrient intakes in US adults. European Journal of Clinical Nutrition, 70(1), 97–103. https://doi.org/10.1038/ejcn.2015.104

Clemente-Suárez, V. J., Beltrán-Velasco, A. I., Redondo-Flórez, L., Martín-Rodríguez, A., & Tornero-Aguilera, J. F. (2023). Global impacts of western diet and its effects on metabolism and health: A narrative review. Nutrients, 15(12). https://doi.org/10.3390/nu15122749

Ducrot, P., Méjean, C., Aroumougame, V., Ibanez, G., Allès, B., Kesse-Guyot, E., Hercberg, S., & Péneau, S. (2017). Meal planning is associated with food variety, diet quality and body weight  status in a large sample of French adults. The International Journal of Behavioral Nutrition and Physical Activity, 14(1), 12. https://doi.org/10.1186/s12966-017-0461-7

Elgar, F. J., Craig, W., & Trites, S. J. (2013). Family dinners, communication, and mental health in Canadian adolescents. Journal of Adolescent Health, 52(4), 433–438.

Fulkerson, J. A., Larson, N., Horning, M., & Neumark-Sztainer, D. (2014). A review of associations between family or shared meal frequency and dietary and weight status outcomes across the lifespan. Journal of Nutrition Education and Behavior, 46(1), 2–19.

Hammons, A. J., & Fiese, B. H. (2011). Is frequency of shared family meals related to the nutritional health of children and adolescents? Pediatrics, 127(6), e1565–e1574.

Larson, N. I., Perry, C. L., Story, M., & Neumark-Sztainer, D. (2006). Food preparation by young adults is associated with better diet quality. Journal of the American Dietetic Association, 106(12), 2001–2007. https://doi.org/10.1016/j.jada.2006.09.008

Lin, B.-H., & Guthrie, J. F. (2012). Nutritional quality of food prepared at home and away from home, 1977-2008.

Maccoby, E. E. (2007). Historical overview of socialization research and theory. Handbook of Socialization: Theory and Research, 1, 13–41.

Mahmood, L., Flores-Barrantes, P., Moreno, L. A., Manios, Y., & Gonzalez-Gil, E. M. (2021). The influence of parental dietary behaviors and practices on children’s eating  habits. Nutrients, 13(4). https://doi.org/10.3390/nu13041138

Maiz, E., Urkia-Susin, I., Urdaneta, E., & Allirot, X. (2021). Child involvement in choosing a recipe, purchasing ingredients, and cooking at school increases willingness to try new foods and reduces food neophobia. Journal of Nutrition Education and Behavior, 53(4), 279–289. https://doi.org/10.1016/j.jneb.2020.12.015

Mills, S., Brown, H., Wrieden, W., White, M., & Adams, J. (2017). Frequency of eating home cooked meals and potential benefits for diet and health: Cross-sectional analysis of a population-based cohort study. International Journal of Behavioral Nutrition and Physical Activity, 14(1), 1–11. https://doi.org/10.1186/s12966-017-0567-y

Montana State University Extension. (2024). Ten Tips for Family Meals. https://www.montana.edu/extension/buyeatlivebetter/other_nep_resources/fact_sheets/tentipsforfamilymeals/index.html

Quelly, S. B. (2019). Helping with meal preparation and children’s dietary intake: A literature review. The Journal of School Nursing: The Official Publication of the National Association of School Nurses, 35(1), 51–60. https://doi.org/10.1177/1059840518781235

Scaglioni, S., De Cosmi, V., Ciappolino, V., Parazzini, F., Brambilla, P., & Agostoni, C. (2018). Factors influencing children’s eating behaviours. Nutrients, 10(6), 706.

U.S. Department of Agriculture. (2020). Dietary Guidelines for Americans, 2020-2025.

Verhage, C. L., Gillebaart, M., van der Veek, S. M. C., & Vereijken, C. M. J. L. (2018). The relation between family meals and health of infants and toddlers: A review. Appetite, 127, 97–109.

Wolfson, J. A., Leung, C. W., & Richardson, C. R. (2020). More frequent cooking at home is associated with higher Healthy Eating Index-2015 score. Public Health Nutrition, 23(13), 2384–2394. https://doi.org/10.1017/S1368980019003549

Zeballos, E., Rivera-Cintron, D., & Sinclair, W. (2024). U.S. Consumers Increased Spending on Food Away From Home in 2023, Driving Overall Food Spending Growth. https://www.ers.usda.gov/amber-waves/2024/october/u-s-consumers-increased-spending-on-food-away-from-home-in-2023-driving-overall-food-spending-growth#:~:text=Record High Per Capita Food,than prepare food at home.

 

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