Enjoying at least one family meal together a day is recommended. It has been shown that children who have more family meals tend to consume more nutritious foods, such as fruits, vegetables and dairy products (hyperlink to ‘What does eat nutritious and varied options mean’). Certain foods are not nutritious and family meals have been shown to be one way to reduce the consumption of such foods, simply by not offering them. Many countries are dealing with the growing problem of obesity and overweight in children, and not partaking in family meals has been shown to increase the likelihood of a child carrying extra weight and body fat.

To get the best and most out of a family meal, ensure that you all sit around a table – be it a kitchen or a dining table. Get rid of distractions, including cell phones, the daily newspaper and the television. If possible, set mealtimes so that all family members are aware that it is lunchtime or dinner time and can plan their day accordingly to minimise interruptions. Make a habit of setting the table in a way that will beautifully showcase the food and encourage everyone’s participation in dishing out the wide variety of nutritious food available. As a parent, you need to be a model of good behaviour in your food choices, portion sizes and attitude towards food during the family meal.

The benefits of family meals go beyond nourishing the body. It also impacts a child’s psychological well-being. You can use mealtimes to talk about the day your child had in the classroom, the time spent during sports, their extracurricular activities, and life in general. In this way, children learn to better express themselves, to receive encouragement and support in dealing with setbacks, and to celebrate their triumphs. Family meals are a time for sharing nutritious meals, good conversation, and creating a general feeling of togetherness.

A family meal is as an occasion when food is eaten simultaneously in the same location by more than one family member, involving at least one child and adult. This is something that used to happen spontaneously but has become more uncommon in many households. Breakfast time is often a hurried affair as all family members rush to get to school or work – be it at home or away from home. The business of the day tends to go on until bedtime, with meals taken at different times.

When your child eats alone, they will leave whatever food they do not like on the plate, especially the vegetables that you have spent time preparing. It will also be hard for you to monitor what food your child has eaten and how much thereof. Some of the food may have been fed to the family dog or even gone to the bin.

This situation can also result in ‘finish all your food’ commands which may lead to unhealthy eating behaviours, because being forced to finish a plate of food when full teaches the brain to ignore its ‘you are full’ signals – leading to overeating. You may even resort to offering certain foods your child likes as a reward for eating – a bad practice that will also lead to unhealthy eating behaviours.

Family meals are an important piece of the puzzle in getting children involved in food preparation, creating that mealtime environment where a variety of nutritious food is offered, and for them to see all members of the family – regardless of how many you are – enjoying healthy food.