Family Mealtime
Cultivating Positive Relationships 004: with Cathy Bodnar, Medical Director at the Midland County Health Department.
The Harvard Study on Adult Development is an in-depth longitudinal study designed to understand what makes people flourish. The study, begun in 1938, is ongoing. It started with 724 participants that were either Harvard undergraduates or young men from disadvantaged families in Boston. The participants are periodically interviewed, complete questionnaires and submit bloodwork. Eventually the study included their wives and descendants. The conclusion: Good relationships were the most significant predictor of health and happiness as we age.
One simple way for families to nurture relationships is family mealtime. Sitting down and connecting over a meal is correlated with many physical, mental and social benefits. Better nutrition and better cardiovascular health often come along with home cooking. Home cooked meals tend to be lower in fat, sugar, salt and have more protein, vegetables, fruit and fiber, which adds up to less calories. Regular family meals are associated with healthy eating, lower rates of obesity and better academic performance.
Family mealtime conversations can help both kids and adults be better communicators. Lower rates of mental and behavioral health disorders (eating disorders, alcohol and substance use disorders, depression and suicidal thoughts in adolescents and violent behavior) are associated with regular family mealtime. A more open communication between kids and adults may result in bonding. There may be fewer problems from bullying because of adult guidance.
Many forces make it a challenge for families to regularly share meals together, including parents busy with work, kids busy with after school activities, technology distractions, teens not wanting to eat with the family and other priorities in our busy lives. Family mealtime is a relatively simple step to take for many potential rewards. Family mealtime does not need to be every meal. Research has shown that having a family meal at least four times a week positively affects child development. Children, who grew up with regular family meals, when out on their own, tend to have healthier diets and lower rates of obesity.
Some Suggestions
Keep it simple. Just sit at the table and enjoy the meal together.
Get the kids involved. Let them choose their seats and help with the meal. Menu planning, setting the table, serving the food and cleaning up can help them build confidence and self-efficacy.
Avoid distractions. Make mealtime a cellphone free zone. Turn off the TV and set aside toys, games and reading materials.
Give thanks for each other and for the food you are about to share.
Take your time and enjoy the meal. Allow at least 20 minutes to consume the meal.
Some Conversation Starters
What was the best part of your day? / What are your plans for the day?
If you could travel anywhere in the world, where would it be?
If you could be a famous person for a week, who would you be and why?
If you could have any superpower, which would you choose?
What is your favorite family tradition?
The favorite family tradition may turn out to be family mealtime!
References
https://www.adultdevelopmentstudy.org/
https://www.gse.harvard.edu/ideas/edcast/20/04/benefit-family-mealtime
https://blog.erlanger.org/2021/11/23/the-importance-of-family-meal-time/
Do you have a Midland County story you would like to tell that aligns with our vision?