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The state of affairs -

In the US, the majority of families barely eat one meal together more than four or five days a week. Add to that the fact that one in four Americans eat fast food for at least one meal every single day, and the average American also eats one out of every five meals in their car.

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What is this doing to us? - These worrying habits are growing in countries all over the world and have a demonstrably negative impact on both our physical and mental health.

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The effects on children -

Research from the Organization for Economic Cooperation and Development suggests that students who don’t eat with their parents regularly are much more likely to skip school. One survey suggested that kids who don’t eat with their parents are absent from school twice as often as those who do.

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Weight issues - In terms of physical health, children who don’t eat with their parents at least twice a week are 40% more likely to be overweight than those who do.

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Mental health -

What’s more, children who eat with their parents five or more days a week demonstrate healthier eating habits, fewer issues with drugs and alcohol, better performance in school, and report having closer relationships with their parents.

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Benefits for every age -

The mental and physical advantages of eating together are endless, and while many of them are particularly beneficial for children, they also apply to people of all ages, whether you’re eating with family members or friends. Now, click on to learn about some of the best reasons to sit down and eat together.

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1. Better eating habits for children -

Eating with family has been shown to contribute to a better overall diet, particularly in adolescents. If you think about it, a family meal is more likely to be balanced, while teens will go for cheaper fast food options within their price range if they eat out with friends.

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1. Better eating habits for children - Adolescents who eat with their families regularly have been shown to consume more fruits and vegetables and less fast food and soft drinks. One study suggests that this is true regardless of how functional or dysfunctional the family situation is.

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2. Reduces issues with weight in adulthood - A study from the Journal of Pediatrics found that eating together as a family just one or two times per week can reduce a child’s risk of developing obesity or weight issues in the following decade. This was shown to be particularly true in the cases of children of color.

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2. Reduces issues with weight in adulthood -

Naturally, if we’re eating more home-cooked meals and less fast food, it has a positive impact on our diet and health. Even if the food at home comes from the freezer and is served with ketchup, it’s likely still better than the fast food equivalent!

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2. Reduces issues with weight in adulthood -

Many families don’t have the capacity to cook from scratch every night, or may be subsisting on the most affordable foods available based on a tight budget. Luckily, children still benefit from eating together with others even if the food isn’t the “healthiest.”

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3. Reduces psychological issues -

The psychological benefits are also huge. Putting the screens away and sitting down to spend time with loved ones over food is a major factor in our overall well-being, both as children and adults.

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3. Reduces psychological issues -

In children, research shows that frequent family dinners reduce the likelihood of developing eating disorders, substance or alcohol abuse issues, violent behavior, and mental illness such as depression.

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3. Reduces psychological issues -

One study showed that young female participants were particularly likely to see psychological benefits from regular family meals.

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4. Eating alone is alienating -

Eating alone all the time can make us feel alienated. There are so many benefits to eating with others, such as helping us to feel more connected and allowing us to build communities in our lives.

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4. Eating alone is alienating - In some places, such as the US, the average person spends many more hours a year focused on work. For example, the average American works 220 hours more per year than the average French person. Considering that some cultures prioritize leisure and relaxation so much more than others, mealtimes are a great excuse to decompress and connect. Everybody’s got to eat!

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4. Eating alone is alienating -

Research also shows that sharing food with other people changes our perspectives and reduces the “otherness” of other cultures and ethnic backgrounds.

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5. Improve self-esteem -

Children thrive on stability and security. Even if they complain about having to sit down for dinner when they’d rather continue their game, the routine and consistency can actually boost their confidence and self-esteem.

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5. Improve self-esteem -

Once they’re at the table, it’s important to encourage them to talk about their day and genuinely listen. This shows that you value and respect them as people, something we might take for granted as adults and forget that children need to feel, too.

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6. Developing a sense of responsibility -

This ties in with making children feel valued and respected as individuals. They may need guidance to settle into a routine, but giving them choices within that routine helps to affirm their autonomy.

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6. Developing a sense of responsibility - They have to sit at the table and have dinner, but they get to choose which seat they prefer. They have to help with a chore such as helping to prepare the meal or doing the dishes, but the choice is theirs. If this turns into an argument between kids, try to guide them to a peaceful compromise.

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7. Improves communication skills -

A Canadian study followed children from infancy into childhood and found that the ones who had regular family meals at the age of six were reaping the social benefits by age 10.

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7. Improves communication skills -

It was noted that, along with the benefits to their overall health and well-being, these positive interactions over dinner helped the children become better communicators.

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8. Improves relationships -

As times change and kids grow older, it can be harder and harder to find activities that unite us across generations. However, the one thing everyone has to do every single day is eat.

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8. Improves relationships - When we spend time with others over a low-pressure task or activity, such as preparing and eating dinner, it gives us the opportunity to break through the levels of conversation.

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8. Improves relationships -

We might start off talking about surface-level things like schoolwork or weekend plans, but it opens up space to touch on more personal topics. It’s like the cinematic cliché of the father and son having a heart-to-heart while fixing a car or doing some kind of DIY task together, but it truly works.

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9. Healing after bullying -

A wide-ranging study of 19,000 students found that cyberbullying led to anxiety, depression, and substance abuse for many. However, the teens who had been bullied but ate dinner with their parents regularly experienced fewer problems stemming from the bullying.

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9. Healing after bullying -

Spending dedicated family time over dinner often helps to create an open dialogue between parents and children, which means the child is more likely to share their problems and receive guidance.

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It's not so easy -

As it stands, the average family in the US spends almost as much money on fast food as they do on groceries. It’s easy to see how this happens when parents might be working multiple jobs at all hours and fast food has become so affordable and convenient.

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Incremental progress -

However, for many of us, it’s also an issue of priorities and perspective. If we recognize that eating at home around the table has so many benefits for both the mental and physical health of our children, literally reducing their risk of developing eating disorders or addiction later in life, would we be able to find the time to do it a little more often?

Sources: (Stanford Medicine) (The Atlantic) (Parents.com)

See also: The warning signs of an eating disorder

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