As the new school year begins, families often find themselves adjusting to busy schedules filled with school, homework, sports, clubs, and other activities. With so much happening, it can be easy to skip shared meals or eat on the go. However, making time to eat together as a family can have lasting benefits for children, teens, and adults.
Family mealtimes are more than just eating food. It is an opportunity to connect, communicate, and strengthen family relationships. Sitting down together, even a few times a week, creates a dedicated time for family members to talk about their day, share experiences, and support one another. One of the greatest benefits of family meals is improved nutrition. Research shows that children and teenagers who regularly eat meals with their families tend to consume more fruits, vegetables, whole grains, and other nutritious foods. Family meals also provide an opportunity for parents and caregivers to model healthy eating habits and encourage balanced food choices.
Eating as a family can also support academic success. When children have the chance to discuss their school day, assignments, and upcoming activities during meals, parents stay informed about what is happening in their lives. These conversations help build communication skills, increase confidence, and create an environment where children feel comfortable discussing challenges and achievements. In addition, family meals can contribute to better emotional well-being. Sharing meals together gives children a sense of belonging and security. Regular family interaction can help reduce stress, strengthen self-esteem, and foster stronger family bonds. During the busy school year, this time together can serve as an important opportunity to reconnect.
Many families believe they must gather around the dinner table every night to experience these benefits. In reality, family meals can happen at breakfast, lunch on weekends, or even a simple evening snack. What matters most is spending quality time together, free from distractions such as televisions, phones, and other electronic devices.
Tips for Making Family Mealtime a Priority This School Year
- Plan at least a few family meals each week
- Eat together at the table when possible
- Turn off the TV and put away phones
- Keep meals simple and easy to prepare
- Let children help with meal preparation
- Ask everyone to share something about their day
- Try family breakfast if dinner is too busy
- Eat together even if it’s just for 20–30 minutes
- Focus on enjoying time together, not having a perfect meal
- Include everyone’s favorite foods from time to time
- Make family meals fun with conversation and laughter.
As students head back to school, family mealtime can be a valuable tool for supporting healthy habits, academic success, and strong family relationships. Making time to eat together helps families build stronger connections, create lasting memories, and support overall health and well-being.
Shakera Williams, DrHSc, MPH, Associate Extension Agent, Nutrition & Community Health, (Flavors of Health & CDC-HOP), Webster, Claiborne, and Lincoln parishes.