Do Family Dinners Support Mental Health?
Children and families are busier than ever. Between school, extra-curricular activities, homework, work, playdates, and other commitments, it can be hard to sit down and eat dinner as a family most days of the week. Maybe family dinners are challenging to plan logistically, or perhaps they simply are not something you are accustomed to or see the value in. Sitting down to eat dinner as a family most days of the week may not seem that important, but research in this area says otherwise.
Several studies have found a strong link between the number of family dinners per week and improved mental health in children and teenagers. According to research conducted through the National Center on Addiction and Substance Abuse, teenagers who ate dinner with their families 5-7 days per week got better grades, were less likely to smoke, drink and use illicit drugs, and were 50% less likely to need treatment for depression, anxiety, or other emotional problems, as compared to those who ate together 1-2 times per week. More frequent family dinners were also associated with healthier diets and better overall health.
A Canadian study conducted through the Society for Adolescent Health and Medicine researched the correlation between family dinners, communication and mental health in 26,069 adolescents. They found a positive association between the frequency of family dinners and emotional wellbeing, prosocial behavior and life satisfaction. The CASPIAN-III Study found an inverse relationship between the frequency of dinners consumed together and both mental disorders and obesity in adolescents between the ages of 10 and 18, and another study found a direct correlation between the number of family dinners per week and improved mental health of teenagers age 11 to 15.
The benefits of regular family dinners are said to be related to increased family interactions, validation, better self-esteem and resilience, discussion surrounding school, friendships and wellbeing, and an overall improved relationship. Kids who eat dinner regularly with their parents have been found to be more likely to confide in their parents and share what is on their mind. They are more likely to get better grades and have a lower prevalence of smoking, drinking, illicit drug use and obesity. Family dinners help instil healthy eating habits, although the same mental health benefits have been found when families sit down together to enjoy a take-out meal. Family dinners are also an opportunity for parents to model good eating habits, and conversation during the meal helps to slow down the rate of eating, which is helpful for digestion and satiety.
Family dinners are not just beneficial for the mental health of children and adolescents. Research has found benefits for adults as well. One study in particular found that regular family dinners resulted in better self-esteem, fewer depressive symptoms, less stress, and improved family functioning. Family dinners are an opportunity to step away from a busy work schedule, emails, phones, electronics and to-do lists. It is a reserved time to enjoy the company of others and reduce stress by talking about the day, uninterrupted.
Tips to get the most out of your family meal time
Sit together at your kitchen table. Refrain from serving meals in separate places or in front of the TV.
Avoid distractions. Turn off the TV and put away homework, phones, toys and devices. Everyone’s undivided attention should be on the meal and the company.
Start small. If family mealtimes are new to your family, start by making them short and gradually increase to 20-30+ minutes.
Involve your kids in the preparation. They will be much more motivated to sit down to enjoy a meal together if they helped to prepare it. Getting kids involved in cooking is also a great way to teach them about nutrition and healthy eating.
Be flexible. If your schedules do not align to eat dinner together one night, plan to eat breakfast, lunch or even an evening snack together instead.
Make it routine. Start with what is manageable and make it a habit. Gradually add as many days as you can, and keep it consistent each week.
Protect family dinnertime as much as possible. Try to choose extra-curricular activities that do not impede more than one or two days per week.
Schedule it and make sure it is a priority for everyone.
Switch it up periodically. Restaurants and takeout count too, as long as you are sitting and eating together as a family with the guidelines above in place.
Keep it fun and positive! Make family dinner something that everyone looks forward to.
While life is pretty busy with kids in your house, making dinner together is something that could highly benefit everyone in your household. Give your family that necessary down time with the opportunity to connect and improve your mental and emotional health. The formal and informal research proves that family dinners support mental health.
If you are interested in learning more about creating a positive mealtime while also providing healthy meals for your family, please reach out. I would love to support you in this way.
