Family Meals: Important for Every Family Member

The family is one of the first points of socialization (Maccoby, 2007) and is an important setting where dietary habits are first cultivated (Scaglioni et al., 2018). The family food environment shapes dietary patterns and preferences  and can be an avenue to share meals while introducing healthy dietary practices in young members of the family (Mahmood et al., 2021).  The consumption of home-cooked meals has been associated with a higher fruit and vegetable intake and increased adherence to healthy diets including the DASH and Mediterranean diets (Mills et al., 2017). In an analysis of the National Health and Nutrition Examination Survey (NHANES) about 36% of Americans aged ≥ 20 years lived in households where dinner was prepared at least 7 times a week while 13% lived in homes that made dinner less than three times a week(Wolfson et al., 2020). In the same study about 21 % of adults lived in households where dinner was prepared 3 – 4   times a week while 31 % lived in households where dinner was made 5 – 6  times a week. Another study found that about 93% of children and adolescents in the United States have dinner on any given day with the frequency of dinner consumption decreasing with age (Hoy et al., 2024).

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 be a good way to encourage healthy eating in families (Wolfson et al., 2020). Meals prepared away from home often have low nutrition profiles and can increase the risk of chronic disease (An, 2016; Lin & Guthrie, 2012). Home-cooked 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).

Making family meals appropriate for all members of the family

Home-cooked meals should be healthy and prepared to meet the nutritional needs of all members of the family. While every individual needs a healthy and balanced diet irrespective of age, nutritional needs change throughout the stages of life (Edelstein, 2014). Therefore, family meals should be tailored to these needs. Meals do not have to be prepared separately for various demographics of the family but should be made taking these unique needs into consideration:

Children

Children need adequate nutrients to achieve their full growth and developmental potential (United Nations Children’s Fund, 2024). Children become more active as they grow and need enough calories to support their activity. They also need adequate protein for healthy growth and development (Brown et al., 2017). Good sources of protein include meat, fish, poultry eggs, dairy and legumes. Vitamins and minerals are also important for healthy growth and immunity from infections (Gropper & Smith, 2013). Young children may be picky with foods or show preferences for certain foods. A wide range of foods should be introduced during this period and children should be encouraged to try new foods (Brown et al., 2017). Family meals are important for children as they offer an opportunity to develop healthy eating habits that can last into adulthood (Hammons & Fiese, 2011). Family meals foster social and emotional well-being in children and improve cognitive abilities and school performance (Harrison et al., 2015).

Adolescents

Adolescence is a period of rapid physical, emotional, and cognitive changes. A healthy and balanced diet is important during this period as the rapid growth increases the body’s requirements for nutrients. Adolescents need enough calories, protein, vitamins and minerals for healthy growth and development (Brown et al., 2017; Wahl, 1999). Important nutrients during this period include protein, carbohydrates, fats, calcium, iron, folate, vitamins B12, vitamin D and fiber. These nutrients can be obtained by eating a variety of healthy foods including fruits, vegetables, whole grains, legumes, meat, fish, eggs and milk. Adequate calcium and Vitamin D helps to build bone and prevent bone loss later in life. Iron is important to build blood volume and bodily structures and to replenish iron lost due to menstruation in females. Psychosocial changes during adolescence can lead to health-compromising eating behaviors such as skipping meals, extreme dieting and substance use (Brown et al., 2017). Having regular family meals can ensure that adolescents are eating foods that provide important nutrients (Fulkerson et al., 2009). Regular family meals have been associated with increased self-esteem, improved mental health and lower incidence of substance abuse in adolescents (Fulkerson et al., 2006).

Adults

Metabolic changes during adulthood can lead to a positive energy balance and an increased tendency to gain weight (Palmer & Jensen, 2022). Adulthood is also characterized by an increased risk of chronic diseases including hypertension, diabetes  and coronary artery disease (Watson, 2022). Adult diets should contain fruits, vegetables, whole grains, fiber and low-fat dairy. Meals should be low in refined carbohydrates, sodium and saturated fats. Lean options of meat should be consumed (United States Department of Agriculture, 2022) and healthy fats sources including oily fish and some plant oils which are good sources of unsaturated fats should be incorporated into meals(American Heart Association, 2024). Sharing meals at home creates deeper family interactions (Dunbar, 2017) and is associated with improved social and emotional health in adults (Utter et al., 2018).

Older Adults

Nutrition in older adults is important as they are vulnerable to malnutrition (Porter Starr et al., 2015). Changes in oral health including tooth loss, and difficulties in chewing and swallowing can lead to a decrease in food intake. Older people may also eat less because hunger and satiety cues become weaker in old age. To encourage adequate food intake, older adults’ foods should be served with the right consistency and texture to prevent difficulties in chewing and swallowing. A variety of foods can be offered to enhance appetite. To avoid dehydration, meals should be served with adequate fluids. Older adults have lowered immunity and are at risk of food poisoning. Proper hygiene should be maintained in the preparing and serving meals and foods should be properly cooked with safe holding temperatures (Brown et al., 2017). Most seniors are at risk of loneliness and isolation which can lead to depression and other chronic conditions. Regular family meals provide companionship and allow seniors to engage with others (Curle & Keller, 2010).

Family meals can promote healthy eating in the family and improve family connectedness. A variety of healthy foods tailored to individual needs can ensure good nutrition and improve the health of families.

References

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