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Reviving the Family Meal
By Rebecca Sweat

Mealtime is important family time -- and not just on special occasions!

aiting in line at the grocery store checkout, the woman behind me pointed to the bags of apples, flour and sugar in my shopping cart and remarked, "Looks like you're going home to do some baking."

"We're going to have apple pie for dessert after dinner tonight," I replied.

"Dinner?" she asked in a surprised tone of voice. "Dinner with the whole family sitting around the table? About the only time my family eats dinner together anymore is at Thanksgiving."

The stress of every day life can make it difficult to find time for family dinners.
Unfortunately, this way of thinking is becoming the norm for American families. Today both parents often spend full days at the office, commute an hour or more each way, and spend their weeknights and weekends carting their kids from one extracurricular activity to another.

Family members often have to eat their meals in shifts; Mom and one child may heat up frozen dinners before heading to music lessons, the teenage son may just pop a burrito in the microwave before going to swim practice, and Dad might have to work late and just grab a burger from a drive-through on the way home.

"The stress and preoccupations of everyday life can make it difficult for parents and children to find time for family dinners," observes Tom Baranowski, Ph.D., a Baylor professor of pediatrics and psychologist with the Children's Nutrition Research Center's Behavioral Nutrition section. "Yet family dinners, and the talk that can happen there, are extremely important."

According to Baranowski, family meals provide parents with the opportunity to connect with their children -- to show and express concern for them, hear their perspectives and ideas, and even share funny experiences and have some light-hearted conversation after a long day at work or school. This can help form stronger bonds between parents and children and promote family unity.

"Eating meals together as a family keeps the doors of communication open," adds Linda Brock, Ph.D., a smarriage and family therapist and assistant professor of family Sciences at Texas Women's University. "It's an ideal way to learn more about your children's likes, dislikes and daily life."

Not only that, but by planning regular meals at home for the family, you can ensure that your children will be eating a well-balanced diet. Left to themselves to find something to eat kids are likely to choose a diet of toaster pastries, potato chips and frozen pizza.

Strong family relationships are more important than chairing a fundraiser.
So you're convinced -- family meals are important. But what if your family is indeed the proverbial super-busy 21st-century family, and you can't even remember the last time you had dinner together? Or maybe you do have meals together, but because you're all worn-out, nobody's in the best mood and it's not exactly a positive experience. Whichever may be the case, you can make family meals a reality and you can make them truly enjoyable. Here's what experts suggest:

Set your priorities

If you and your family rarely have meals together, try to cut out some of your kids' extracurricular activities, optional night classes, meetings you might be involved with, overtime at the office, etc., to give you the time your family needs. "Strong family relationships are more important than chairing that fund-raiser or having your child play on another team," Brock says.

Decide how many nights you'll eat together, and do it

Aim for at least three or four family meals per week. "To make family meals a reality, schedule them on the calendar," advises Anne VanBeber, Ph.D., chair of the Department of Nutrition Sciences at Texas Christian University. If it's on your calendar, it's more likely to happen. But don't think a family meal always has to be dinner. "If breakfast is easier to plan than a dinner meal, make a commitment to gather in the morning several times a week," VanBeber suggests. Try to figure out when most family members are available for a meal and adjust your schedules accordingly.

Get everyone involved in meal preparation

Make mealtime a family project -- from preparation through clean up -- rather than expect Mom to do it all (especially if she's been at work all day!). The whole family can be in the kitchen together; one person setting the table, someone else doing the stir-fry or grilling burgers, another making a salad. And everyone can help clean up afterward.

Even young children can have a part to play. Sonia Miller of Chicago says her 5- and 7-year-old sons are great helpers. "They'll pitch in by filling the water glasses, rinsing raw vegetables, washing lettuce for a salad, serving dessert, and clearing the table," she relates. "It makes them feel needed, and it really does take some of the load off me."

Be creative

Try to come up with unique menus now and then -- just to make mealtime more fun. Backyard cookouts, TV trays on the porch and picnics in the park are all enjoyable meal alternatives for the summer months. Try ethnic food themes. One night everything you serve might be German and another night might be Italian or Chinese. Fondues, making personal pizzas together and Mexican dinners with plenty of tortilla chips and salsa are also fun. And they slow mealtime down, allowing for more time to talk.

Eliminate distractions

The goal is for family members to focus their attention on each other.
Turn off the television and radio during dinner, and let the answering machine pick up phone calls. If there is a favorite television show, which comes on during the dinner hour, record it to watch later. Don't allow your kids to bring iPods, cell phones or other electronic devices to the table. The goal is for family members to focus their attention on each other.

Keep conversation pleasant

Be ready with some good conversation starters. Ask your children how their own day went at school, get their thoughts about any interesting news stories you heard about today, talk about the family's plans for the weekend or elicit their ideas for family projects. If you heard a new joke or if something funny happened to you that day, share it.

The family meal is not the time for discipline, power struggles, lectures, arguments, nagging, criticism or sulking. Discuss your son's failing test grade with him at a time other than dinner. If your daughter tells you at dinner that she is upset about a problem, reassure her that you want to hear what she has to say, but suggest the two of you talk after the meal. Try to keep table conversation happy, positive and upbeat.

Create traditions

By creating family traditions with your meals, you provide your children with a sense of unity and stability for today, and happy memories for the rest of their lives. Traditions can be simple, like every Saturday morning, you have blueberry pancakes, or on Friday nights you have banana splits for dessert. Every Fourth of July you may have your special cake, decorated with strawberries and blueberries to look like the American flag. Maybe after church, your family always has a formal dinner with the good china, candles and a fresh flower centerpiece.

Try to keep table conversation happy, positive and upbeat.
Dora Jennings of Murphy, Texas, says a mealtime tradition in her household is that for every Wednesday dinner, she and her kids make homemade pizzas. "After dinner we play games such as Clue, Are You Smarter Than a Fifth Grader? or canasta," she says. It's become a weekly ritual that she and her kids look forward to.

Choose easy entrées

Even if you don't have a lot of time to cook, you can still have some wonderful family meals at home. Put a roast and some veggies in your Crock-Pot so that dinner is ready when you get home from work. Have a pizza delivered for dinner so all you have to do is make a salad. A "sandwich bar" is another easy dinner idea. Just pick up some croissants, hoagie buns, sliced meats and cheese, relish, lettuce and tomatoes, and arrange everything on the table assembly-line style. Take shortcuts, such as buying pre-washed lettuce for salad, brown-and-serve dinner rolls and precooked rotisserie chickens. Remember, what matters most is that the family gets together -- not that everything you serve has to be gourmet quality or homemade.

Just keep in mind that, no matter the fullness of your schedule, family time is of the utmost importance. Pulling your family together over favorite meals (and desserts) will strengthen the family bonds, and create many memories. Bon appetit!

Further reading

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Copyright 2009 by United Church of God, an International Association All rights reserved.


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