Between school, sports, work and after-school activities, finding time for everyone in the family to eat together on a regular basis can feel nearly impossible.
However, research shows families don’t need to share dinner every night to experience meaningful benefits. Just three meals together each week can make a big difference.
Eating together helps kids have better diets and lowers their obesity risk. However, the benefits go beyond just physical health.
“Kids also tend to have significantly lower risk for depression, anxiety and disordered eating habits when they are able to eat together as a family,” said Dr. Gretchen Karstens, Aspirus Health pediatrician.
Kids aren’t the only ones who benefit. Studies also show 91% of parents say family meals reduce stress in their household.
To get these benefits, meals don’t need to be elaborate or formal.
“It could be pizza movie night on Saturdays. It could be everybody gets together for breakfast on Mondays so that we can organize the week,” Karstens said. “It doesn’t have to be a fancy meal. You get these benefits whether you’re eating organic vegetables or sandwiches. What’s more important is the atmosphere.”
Creating space regularly where conversations can happen strengthens connections and builds important life skills. Even when conflict arises or things feel messy, those moments still have significant value. Kids learn from all kinds of interactions, whether they are light, serious, tense or peaceful.
“These are key opportunities in our kids’ lives to really impart how to be in society,” Karstens said. “Our ability to manage conflict and engage others in conversation can directly impact how we feel about our own efficacy in groups and socially.”
The U.S. Surgeon General declared loneliness an epidemic in 2023, and it remains an ongoing public health crisis today. One major factor is the rise of technology and how often people, especially kids, rely on it for communication instead of in-person interaction. In that environment, family mealtime can stand out as a meaningful opportunity to connect.
“In an era of a lot of communication via text, a lot of communication via email, we have fewer face-to-face interactions,” Karstens said. “Carving out a regular time to sit down and have a meal together could end up being the highlight of your day.”
For information about building healthy routines for the family, talk to a pediatrician or family medicine provider.
