Studies have shown that families who eat together at home are happier and healthier. Though it can be true that with parents' work and children's school and extracurricular activities, dining together can be a challenge. So, whether the family mealtime is experienced every day, every night, or only once a week, it should be an excellent opportunity to nourish everyone's mind, soul, and stomach.
According to an article entitled "Of Ketchup and Kin: Dinnertime Conversations as a Major Source of Family Knowledge, Family Adjustment, and Family Resilience," about 70 percent of meals are consumed outside American homes and 20 percent in the car, leaving only 10 percent of meals shared at home. Moreover, Massachusetts General Hospital's The Family Dinner Project revealed that about 50 percent of families in the U.S. rarely eat together during dinner.
And this is sad as family mealtimes are essential. It builds connection, increases social skills and school engagement, and decreases the prevalence of negative behaviors.
Benefits of eating together for children
But more than all that, decades of studies have shown that kids who eat dinner with their families at home regularly do much better in terms of health measures.
According to the New York Times, when children eat with their parents, they are more likely to have:
- More fruits and vegetables.
- Less pick on food and drinks, less soda.
- Lower rates of obesity in children and adults.
- Higher self-esteem and a much better positive outlook.
- Lower rates of depression, substance abuse, school behavioral problems, and teen pregnancy.
- Better body image and lesser eating disorders.
- Better grades, reading scores, and vocabulary
Best family meal plans to share
Thus, eating together is a must and, as U.S. News declared, "Healthy eating should be a family affair."
For the first year ever, U.S. News has teamed up with a panel of experts to come up and rank the best family-friendly diets that will allow parents and children to start making family mealtime a habit this 2023. For the first year, U.S. News is ranking the Best Family-Friendly Diets.
These top-ranked meal plans will allow families to have "eating plans that are safe, flexible, and nutritious for everyone at the table." Moreover, the ingredients can be purchased fresh, canned, or frozen, making it economical and easy for families.
1. DASH Diet
DASH is an acronym for dietary approaches to stop hypertension. This family meal plan aims to diminish high blood pressure and keep the weight in check through a low-sodium, high-potassium diet low in saturated animal fat. It can be tailored for kids and seniors as online materials are available to suggest how many calories should be taken at a certain age and activity level.
2. Mediterranean Diet
This family meal plan incorporates many super healthy food groups such as whole grains, beans, seafood, herbs, fruits, non-starchy vegetables, spices, and healthy fats. It is said to be less of a diet as it leans more towards healthy living, stating that mealtime is not just about the food but also the people you are connecting with.
3. MIND Diet
This family meal plan is a marriage of DASH and Mediterranean. Thus, it is proven effective. Moreover, it is described as "forgiving, simple, and flexible" for the families' preferences, budgets, and tastes. It focuses on taking in food that improves brain health.
4. Flexitarian Diet
This family meal plan is for those families who want to cut out on meat and want to boost health by taking in more plant-based food and ingredients. It is taking on less or zeroing out on meat and being vegetarian.
5. TLC (Therapeutic Lifestyle Changes) Diet
This family meal plan aims to cut cholesterol. It was created by the National Institute of Health's National Cholesterol Education Program primarily for this reason. It encourages eating plenty of vegetables, fruits, lean meats, and whole grains.
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