4 dietitian-approved tips to make family mealtime more manageable this year [nutrition column]

January is often when motivation to set goals is at its peak. Health-related resolutions are especially common, and as dietitians, we encourage focusing on small, realistic changes that are more likely to stick well beyond the month, when motivation can start to fade.In our work with clients, we hear that families are busier than ever, children’s schedules are packed, home-cooked meals are harder to come by and many households are simply exhausted by the end of the day. As a result, family meals often take a backseat or are redefined as fast food between practices or everyone eating at different times.The good news is that family meals don’t have to look traditional to be beneficial. Shared meals can be any time families eat together, not just home-cooked dinners, so even breakfasts or weekend lunches count. So in the midst of busy lifestyles and pressure to “get it right,” consistency matters far more than perfection. Research shows that family meals can support better nutrition and overall well-being for both children and adults.Research consistently shows that shared family meals are linked to better health outcomes. Studies published in the medical journal JAMA Pediatrics suggest that eating together as a family as few as three times per week is associated with lower rates of overweight and obesity, as well as improved diet quality for both children and adults. Additionally, organizations like the Academy of Nutrition and Dietetics and the American Academy of Pediatrics note that families who regularly eat together tend to have children who consume more fruits, vegetables and a greater variety of nutrient-dense foods.Family meals can be challenging, and you’re not alone if they don’t happen every night. Busy work schedules, school commitments and extracurricular activities can make syncing everyone’s calendars feel impossible. Add in picky eating, differing food preferences and the fatigue that comes from daily decision-making (all common challenges we hear from clients), and it’s no wonder meals sometimes get skipped or happen on the go. Even with these challenges, families can take small, manageable steps to make shared meals more realistic and enjoyable.Here are four dietitian-approved tips to make family meals more doable this year.Aim for a number, not perfectionEating dinner together every night may be unrealistic for many families, so be clear and intentional about what feels doable. Starting with just one planned family meal per week is a great place to begin. Scheduling it, like any other commitment, makes it more likely to happen and can become something everyone looks forward to.Redefine a family mealSharing a meal with whoever is available still supports nutrition, conversation, and family connection. Lessen the pressure for meals to be home-cooked, made from scratch or time-consuming. Leftovers, breakfast-for-dinner or simple “assemble” meals all count. Easy options might include rotisserie chicken with frozen Read More