In trying to juggle schedules filled with school events, practices, work and other time commitments, family meals often fall off the table.

Yet there is more to family meals than what’s on the plate. Both kids and adults eat better when they eat together and kids gain better social and learning skills, too.

So in celebration of National Nutrition Month (March), families are encouraged to get back to sharing healthy meals at the table.

“As parents we act as role models for our children and children who regularly eat with their families tend to have healthier diets, eat more fruits and vegetables and consume less harmful saturated and trans fats,” said Minister of State for ActNow BC, Gordon Hogg.

Canadians report eating together as their favourite time to interact yet the research shows that roughly one-third to one-quarter of families never or seldom eat together, particularly as children get older. The challenges of conflicting schedules, busy parents, or working late are most often cited as the reasons why families don’t eat together more often.

“The research is quite strong when it comes to the benefits of eating together as a family,” reports Dr. Doug Kittle, Medical Health Officer for Interior Health. “Children eat more vegetables and fruit, they perform and behave better in school, and are even shown to smoke or use drugs less often. Even preschoolers who are included in the family ritual of eating together show an increased vocabulary.”

But it’s not always easy getting everyone to the table.

Vernon’s own Janet Holbrook, Interior Health Community Nutritionist and mother of two busy boys, knows first hand the challenges of getting everyone together at the supper table.

“It’s not easy with our boys in hockey and my husband and I both working,” admits Holbrook, who says flexibility is key to making meal time work.

“The most important thing is that we are committed to trying to eat together whenever possible. It often means we need to adjust our schedules. For example, Danny plays hockey on Friday nights at 5 p.m. So we will have a snack before the game and then come home for dinner after.”

Planning ahead is also important in avoiding the temptation of fast food.

“You really need to plan ahead, even a day or two, so you can pull something out of the freezer or have the ingredients on hand for some simple but healthy meals” said Holbrook.

“A little bit of planning can also help you save money and put a healthier meal on the table by avoiding last-minute purchases which tend to be prepared foods.

“These usually cost more and are higher in fats and salt.”

In getting a healthy meal on the table it’s also a good idea to involve everyone. Getting the kids involved not only takes a bit of pressure off mom, but can make for a more enjoyable meal.

“If our boys make the meals, they are more likely to eat it, plus it’s better having more hands to help out,” said Holbrook.

While it’s never too late to start a family ritual of eating together, Penticton resident Christine Schwarz encourages families to start early.

“As a child, we always had breakfast together and dinner at least three times a week,” said Schwarz. “Now we have two young ones, almost two and four years old and we started our family ritual of eating together early.”

Schwarz adds: “With young ones, it’s a great opportunity to role model when it comes to food choices. While both children are watching us, they are also watching each other. Fiona, our youngest watches Sasha constantly and will follow his lead, especially when it comes to trying new foods.”

But even with preschoolers at the table, it’s still a challenge and Schwarz offers this advice.

“You need to be realistic about eating together. If it’s not going to happen that day don’t get upset about it,” she said. “You need to make the meal table a comfortable and fun place instead of a forced experience.

“It’s not always easy to get kids to even sit at the table, let alone eat all their vegetables. Be patient and be flexible.”

Breakfast, lunch, or dinner: A family meal together doesn’t always have to be dinner.

It can be breakfast at home, lunch together at the ball diamond, or dinner out at a restaurant. (…)

Source: BCLocalNews, Canada
http://www.bclocalnews.com/lifestyles/16428461.html