Sit down and enjoy your meal

Research shows that in many ways regularly sitting down to a family meal improves the health and well-being of children.

The physical, mental and emotional benefits of eating together are seen not only in food choices but also in the way family members interact, problem-solve and support one another. 

When the family eats together, children are better nourished and generally perform better at school, have fewer behavioral problems and are less likely to become overweight.

Research suggests that five or more family meals per week are probably best for kids. Families can enjoy healthful meals together any time of day or any place. Young people who eat more often with their families have higher intakes of fruits, vegetables, grains and dairy foods.

Teens who eat regular family meals consume fewer fried foods and soft drinks. They also have higher intakes of key nutrients like calcium, iron and several vitamins as well as fiber.

When children are served extra large portions of food, they tend to eat faster and consume more calories than needed. This tendency to overeat usually starts around 5 to 6 years of age and can become an unhealthy pattern. Here are some easy ideas to prevent this problem:

• Child-size portions look just right using smaller plates, bowls and cups.

• Let children start with a small serving; teach them they can have more if they’re still hungry. One tablespoon of food per year of age is considered a serving for children. For example, 1/4 cup of food is a serving for a 4-year-old.

• Encourage a comfortable pace of eating. This gives the brain time to register “I’m full” so children are less likely to overeat.

• Get out of the habit of eating from the package. Most people eat more than they intend when they eat from the bag, box or carton. Take a small serving in a dish and put the package away.

• Get into the habit of sharing at restaurants. The disproportionate size of restaurant servings, even for children, has become an unhealthy trend. Sharing meals can be a great way to save money and calories. If this isn’t practical, ask the waiter for a to-go box and take half of the meal home.

For more information, contact Glenda Kinder, University of Missouri Extension nutrition and health education specialist, at kinderg@missouri.edu or visit your local Extension office at 1501 N.W. Jefferson St., Suite 110, in Blue Springs, or extension.missouri.edu.