Family mealtime behaviors have an important role at improving the nutrition and health status of the whole family. To establish healthy mealtime behaviors may be difficult at first, and it may not happen all at once so give it time and don’t give up. It is important to remember to not get discouraged or feel badly if you are not able to sit down together now and then.

Eat together: It is hard to find time especially for working parents to have meals together with the whole family, but it can be any meal that fits best in your family schedule. It is more likely that your children will eat healthier foods when you eat together1. Research shows that having family meals is associated with eating more fruits and vegetables, and less fried foods and soda pop.

Regular meal schedule: If children aren't eating meals at home, they probably are buying food away from home at fast-food restaurants and convenience stores. These outlets likely don’t carry a good array of nutritious foods like fruits, veggies, lean meats, and whole grains. Children who regularly eat family dinners have diets that are higher in a host of nutrients, including fiber, calcium, iron, folate, and vitamins B6, B12, C and E2.

Healthy attitudes toward food: If a parent is restrictive with their diet, chances are the children will develop unhealthy attitudes towards foods and also be restrictive. Engage your family in pleasant mealtime conversations and avoid discussions regarding weight or weight loss.

Turn off the TV/computer: When the TV or computer is on, you may not be aware of what or how much you are eating. A study found that women who normally control the amount of food they eat tend to consume more calories when they are distracted3. Families who watch TV during meals tend to make less healthy food choices such as consuming more pizzas, salty snacks, and soft drinks and less fruits and vegetables compared to families who do not watch TV at mealtime4. Other behaviors such as decreased physical activity and increased snacking may also contribute to the association between obesity and TV viewing5. Additionally, watching TV during meals may also take away the time that families can enjoy sharing.

Parents need to be good role models for their children. Older siblings also can set good examples for younger children to follow. Family meals provide opportunities to model nutritious food choices.

Introduce new foods one at a time and serve other well-liked foods at the same meal. If a child does not initially accept a new food, try again. It can take up to 15 times before a child accepts a new food.

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