TO EAT BETTER, EAT TOGETHER

The Washington Post
March 1, 2005
By: Sally Squires

Want to improve your family's eating habits without nagging, cajoling, threatening or bargaining with them? Then take this simple (if not necessarily easy) step: Eat meals together as often as possible.

It turns out that a number of studies show that the family that eats together eats better.

Regular family meals are linked with increased consumption of fruit and vegetables, two food groups where most Americans fall short. And while teens may roll their eyes -- or drag their feet, or throw an Oscar-worthy fit -- before coming to the table, those who regularly eat with their families are more likely than their counterparts to eat more dairy foods and whole grains and to guzzle fewer soft drinks. And at least one study has found that family meals exert a protective effect on disordered eating, including a reduction of chronic dieting and binge eating.

But the benefits of family meals seem to go far beyond nutrition. Last year, researchers at the University of Minnesota reported that teens who ate seven or more meals with their families each week generally had higher grade-point averages, and were less likely to feel depressed, drink alcohol, smoke cigarettes or use marijuana than those who ate less than twice a week with their families.

"Eating family meals may enhance the health and well-being of adolescents," the team reported in the Archives of Pediatric and Adolescent Medicine.

Yet in many households, the family dinner is an endangered tradition. In a 2003 study of nearly 300 families conducted at the University of Minnesota, about a third of participants felt that their family was too busy to eat dinner as a group.

Sound familiar?

Here's how experts say you can help entice your family to the table more often, despite long work days, hectic commutes and busy after-school commitments:

Set a minimum number of required family meals weekly . "Parents have the misconception that kids don't want to eat with them," said registered dietitian Ann Litt, whose Bethesda practice includes many teens. "They do want to eat with you, even though they may give you a hard time about it. They really miss it when you don't eat together. " So make attendance mandatory. Start with one or two meals a week, then slowly build up to about seven.

Stock staples . It's hard to have a meal if you don't have any ingredients. Keep a supply of eggs (or egg substitutes), milk, cheese, rice, soup and pasta and tomato sauce. And make sure your freezer contains such basics as tortellini or ravioli; veggie burgers, hamburgers or hot dogs; fish sticks, chicken breasts, fruit, vegetables, pancakes, bacon, waffles and pizza dough. This planning pays off: University of Minnesota researchers report that families who plan meals regularly eat more fruit and vegetables than those who just wing it.

Don't expect to sweat over a hot stove every night . "Cook once, eat twice," said Litt, whose 10-step plan shows that family meal preparations don't need to take any longer than the time it takes to consume the meal. Double -- or triple -- a weekend meal and freeze part of it for later in the week.

Any meal together counts. Dinner is a great goal, but it's the uninterrupted time together that seems to matter most. So share breakfast or lunch if that works better for your family's schedule. And yes, paper plates are fine. No need to be Martha Stewart.
Make it fun . Nagging, arguing and lecturing can give everyone indigestion. One study found that fighting increased fat consumption at family meals. "This is a time for comforting and nurturing," said registered dietitian Leslie Bonci, author of the American Dietetics Association's Guide to Better Digestion. Ask for food suggestions from every family member to make meals more enticing. (Consider involving every family member in meal preparation appropriate to their age. ) And yes, it's okay to invite kids' friends for family dinners occasionally, too.

Turn off the television. A Tufts University study found that children whose families regularly watch television during meals eat less fruit, fewer vegetables and more pizza, snack food and soda than those who turn off the tube during dinner.

Late dinner is fine. "In everybody's mind, there's that ideal of sitting down to eat at 6 p.m., but plenty of cultures eat dinner later," Bonci said. On late dinner nights, give your kids a hearty snack -- say, a sandwich -- at about 5 p.m., "unless you want really cranky kids," Bonci said. Then they can eat lightly at the regular dinner to avoid too many calories.

Have breakfast for dinner. Pancakes, waffles, French toast, bacon, sausage, oatmeal and ready-to-eat cereal can be quick dinner options. Omelets, frittatas and scrambled eggs are also ready in minutes. And don't forget yogurt, fruit and juice.

Use shortcuts. Think labor-saving crock pots, pressure cookers and the George Foreman grill. Grab a rotisserie chicken at the supermarket. Take advantage of the grab-and-go meals offered by a number of restaurants. Order takeout pizza occasionally. "Just add a homemade salad for a more complete meal," Bonci said. Or make a meal out of microwaved potatoes and then put salsa, olives, cheese and other toppings on the table for everyone to help themselves. "Everybody can sit down and eat what they like, so that there's not too much burden on any one person," she said. *

Share Your Tips or ask questions about healthy nutrition and activity when Sally Squires hosts the Lean Plate Club online chat, from 1 p.m. to 2 p. m. today, on washingtonpost. com. Can't join live? E- mail leanplateclub@washpost.com anytime. To learn more, and subscribe to our free e-newsletter, visit www.washingtonpost.com/leanplateclub.