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

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 perfection

Eating 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 meal

Sharing 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 vegetables and microwavable rice, egg scrambles with fruit or a build-your-own taco night using leftover protein.

Prioritize produce

With a little planning, aim to include at least one fruit or vegetable at shared meals. Even with takeout, consider simple additions to create balance such as a side salad with pizza, fruit at breakfast or frozen vegetables added to reheated leftovers.

Prioritize connection, not control

From a mindful eating perspective, adults are responsible for what food is offered and when, while children decide if and how much they eat from what’s provided. This approach aligns with the Division of Responsibility in Feeding, developed by dietitian Ellyn Satter, which encourages structure without pressure, aka ditching the “clean plate club” many of us grew up with. Further, limiting distractions like phones or TV can support conversation and connection, even if the meal is brief.

Family meals don’t have to look a certain way to count. What matters most is shared time and consistency.

Regular family meals are linked to healthier eating habits, including more fruits and vegetables. Instead of aiming for perfection, families can focus on progress starting with just one or two meals a week and building from there. In a season filled with pressure to overhaul our habits, taking the time to slow down and connect over a meal is one of the simplest ways to support the health and well-being of the whole family.

LANCASTER DIETITIAN

Lancaster Dietitian owner Theresa Shank, MS, RD, LDN, is also known as the Philly Dietitian. After several years of growing her private practice in Philadelphia and surrounding suburban areas, Shank — a 2005 Lancaster Catholic High School graduate — expanded into her hometown of Lancaster.

Ellen Rayha, MS, RD, LDN, joined the Lancaster Dietitian team in the fall 2023 after two years of outpatient counseling at Penn Medicine Lancaster General Health. She too was born and raised in Lancaster County and graduated from Manheim Township High School in 2012.

Lancaster Dietitian offers personalized guidance tailored to clients’ specific needs and goals. Services include weight-loss management, gastrointestinal disorders, women’s health and nutrition during pregnancy.

Lancaster Dietitian is currently accepting new clients. The business is credentialed with most major insurances and offers a self-pay option for those who do not have nutrition counseling coverage through their insurance. For more information, visit lancasterdietitian.com.

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