Make Dinnertime Dynamic
The final meal of the day is about much more than rounding out your nutritional requirements. It's a time when families come back together, regroup, catch up and talk about their day. The family dinner table also provides a place for parents and older children to model good eating habits and table manners for younger children.
Some studies suggest that children who eat meals with their parents have healthier eating habits than those who don't. Families that eat together at home tend to consume less fast food and more fruits and vegetables, and preparing meals at home gives parents control over both the quality and quantity of food.
With childhood obesity on the rise in the United States, many experts also recommend that parents do the following:
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Serve sensible portion sizes so kids know that "supersized" isn't normal.
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Help kids understand how to eat until they are comfortably satisfied, but not full.
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Let children serve themselves as early as age 5 so they begin to regulate portions themselves.
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Don't pressure kids to clear their plates; encourage them to judge fullness by physical rather than visual cues.
Tips for making dinner a group effort:
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Allow each family member to choose the menu on a regular rotation.
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Have family members check out cookbooks and choose a few new recipes.
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Set a specific time for meals and stick to it. If something comes up, make it into a family event so you still end up sharing a meal. For example, if your daughter's championship game is scheduled on a family dinner night, everyone goes together to the game and eats together afterwards.
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Take pride in your table. Set the table more elaborately, or have one of the kids set it for the whole family. Add cloth napkins, placemats, or flowers.
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Learn to cook with a pressure cooker or slow cooker to make meal prep easier on everyone's schedule. You'll return at the end of the day to a dinner that's ready to serve.
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Cook several meals over the weekend and refrigerate or freeze them to be reheated later during the week.
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Mix prepared and homemade foods to save time and still provide complete nutrition at each meal.
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Turn off the phone, television and other distractions. Play soothing music or light candles to set the ambience if you choose.
