Bring back the family meal

Bring back

the family meal

What goes around

comes around.

Witness bellbottoms,

the VW Beetle, the PT Cruiser, and the revival of bands such as Kiss.

Health experts are hoping one more item makes a comeback family meals.

For years,

Americans have led a grab-and-go lifestyle breakfast, lunch and/or dinner

on the fly. And, when we're not dashing through dining, we're chewing

while viewing (as in TV). The sit-down, face-to-face family dinner is

on the endangered list.

But new research

suggests it's worth saving. Families who eat together have healthy advantages

over families who don't.

More vitamins

and minerals, less fat. A study of more than 16,000 children between

the ages of nine and 14 found that those who ate dinner with their family

ate more fruits and vegetables and less fat, soda and fried foods compared

to those who missed out on family meals.

Children also

consumed more of the recommended amount of fiber, folic acid, calcium,

iron, and vitamins B, C, and E in their diets when they ate with their

families.

Researchers

believe part of the positive results may be attributed to the fact that

family dinners tend to contain more healthful foods than meals children

would otherwise choose to eat.

It also is

possible that kids learn about healthful eating during family mealtimes

either through table talk or cues from their parents.

Better eating

habits, fewer weight problems. A study of 91 families in the Washington,

D.C. area found that children who consumed their meals while watching

TV ate more red meat and salty snacks and had twice the amount of caffeine

in their diets than kids who ate meals without the television on. They

also were more likely to be overweight.

Some studies

have suggested that cutting back on television time can help curb obesity

in children. The rationale for these findings varies. Television viewing

may trigger mindless snacking.

Some believe

that kids may not pay attention to what and how much they eat when they

watch TV. Family meals provide an opportunity to shape healthy eating

habits that could last a lifetime.

What to

do? For starters, experts say, turn off the television. Let the answering

machine or voicemail take phone messages during mealtime so the focus

of the meal is on being together.

Work meals

around family schedules. At the start of the week, determine when everyone

will be available.

Be creative

and flexible when planning meals. Consider packing a picnic for the crew

to eat at the soccer or baseball field before or after practice.

Start a new

tradition of weekend breakfasts or brunches. Involve the entire family

and try to make eating together a priority.

Have everyone

get involved in making family meals a reality. If possible, take turns

with meal chores planning, preparing the meal, and cleanup. Put someone

on planning, someone else on preparation and another person on cleanup.

Many hands make light work, strengthen family bonds and generate fun.