Eat Together, Thrive Together: How to Make Family Meals Happen

by Tara Sallee MS, RD, LD, Hy-Vee Corporate Dietician

 
September is National Family Meals Month, which makes it an excellent time to prioritize eating with your loved ones. As we get back into routines and schedules start filling up, time is often limited, though family meals don’t need to be complicated to provide countless benefits. To take one task off the to-do list, your Hy-Vee dietitians are excited to introduce our free updated digital cookbook. With over 60 recipes included, you no longer need to sift through multiple sources to find meal options that are easy to prep, nutritious, and sure to be a hit with your entire crew. Click here to download the Hy-Vee Dietitians Healthier Made Easier cookbook.
 
Family Meal Benefits:
When meals are eaten as a family, plates tend to be healthier and more balanced. Furthermore, eating habits and preferences learned at a young age are often carried on into adulthood. A review of more than fifty studies with over 200,000 participants reveals a significant relationship between frequent family meals and better nutritional health.

The connection was present in both younger and older children and across countries and socioeconomic groups.1 It is common for parents to focus on their children’s meals without taking time for themselves. Preparing a dish for the entire family ensures everyone is fueling nutritiously, and it may even encourage children to try something new if they see their parents eating it too.
 
Beyond nutritional gains, family meals strengthen relationships and household dynamics. Oftentimes, everyone goes their separate ways for much of the day. Sitting down with your family either before heading out the door or after returning home allows individuals to stay connected with what’s going on in each other’s lives. Studies have found an association between family meals and improved family functioning. This leads to greater connectedness, communication, expressiveness, and problem-solving.2
 
While conversations at the table may be more lighthearted, this frequent and open dialogue encourages children to keep their parents in the loop. These trusting relationships can promote positive mental health and reduce risky behaviors. Research shows that frequent family meals are associated with reduced disordered eating, alcohol and substance use, violence, and feelings of depression or thoughts of suicide in adolescents.3 Time at the table may seem routine, though these precious moments allow each person to know that they are loved and an integral member of the family.
 
How to Implement:
When most people think of family meals, they immediately envision a dinner that took hours to prepare. Have no fear; this is not the only way to dine as a family! Whichever meal works best is the right time to eat together. It can truly be as simple as pouring bowls of cereal, adding low-fat milk, and talking about the upcoming day. 
 
For some families, weekends may be an easier time to align schedules, though these days are typically just as packed with commitments. Thankfully, there are plenty of recipes that involve minimal cooking, such as salads, wraps and tacos, that still hit many of the food groups. Adding a side of fresh fruit is a simple way to balance the plate and tacks on very little prep. 
 
Sometimes, family meals require even more creativity, yet that doesn’t mean you won’t get the perks. If everyone finds themselves in different locations at midday, why not pack your lunches together the night before. You are still able to talk with one another and each family member will have healthful choices to stay nourished until returning home. Bento-style lunches have gained popularity thanks to their help with creating quick, balanced, and portion-controlled meals. 
 
Your family meal may be having breakfast with friends, calling a cousin and eating lunch over Facetime, or bringing your family to Hy-Vee for a balanced supper that’s prepared for you. Everyone’s meals will look a little different, and that’s okay. Combining a favorite dish with a dash of each personality is the perfect recipe for laughter, storytelling, and memory making!
 
We’re making mealtime even more exciting this September. Download your copy of the Hy-Vee Dietitian’s Healthier Made Cookbook and you’ll be entered for a chance to win 1 of 5, $100 Hy-Vee Gift Cards! For official contest rules, visit: Hy-Vee Dietitians Family Favorites Cookbook Giveaway Sweepstakes
 
Cauliflower Nachos
These nachos offer a healthy twist on a classic favorite! They are filling enough to serve as a main dish or the perfect addition to your appetizer line-up. Thanks to the variety of toppings and textures, your family won’t even miss the chips! 
From Hy-Vee Dietitian’s Healthier Made Easier Cookbook
 
All you need:
2 Tbsp avocado oil
½ tsp chili powder
½ tsp ground cumin
½ tsp onion powder
5 cups cauliflower florets, cut into ½-inch slices
1 Roma tomato, diced
¼ cup fresh cilantro, chopped
2 tablespoons pickled jalapeño peppers
2 Tbsp red onion, minced
Pinch of salt
½ cup fat-free refried beans
¾ cup shredded Mexican cheese blend
1 avocado, diced
½ cup cabbage, finely shredded
 
All you do:

1. Preheat oven to 400°F and line a large baking sheet with non-stick foil.
2. Combine avocado oil, chili powder, cumin, and onion powder in a large bowl. Add cauliflower and toss gently to coat.
3. Arrange the cauliflower in a single layer on the baking sheet; roast for 12-15 minutes, or until tender and beginning to brown.
4. Remove the pan from the oven and top cauliflower with refried beans and shredded cheese. Return to the oven for 3 minutes, or until the beans are heated through and the cheese has melted.
5. Meanwhile, combine tomato, cilantro, jalapeños, onion, and salt in a small bowl.
6. Transfer the cauliflower slices to a platter and top with the tomato mixture, avocado and cabbage. Serve immediately.

 
 
The information is not intended as medical advice. Please consult a medical professional for individual advice.