The Health Benefits of Family Meals and How to Make Time for Them
According to a study published May 2, 2011 in the journal Pediatrics, researchers at the University of Illinois found that kids who eat with their families at least three meals per week were 12 percent less likely to be overweight. They were also less likely to eat unhealthy foods and develop eating problems such as binge eating or skipping meals. Unfortunately, hectic work and after-school schedules often get in the way of establishing the healthy habit of family meals. If your household struggles with finding time for this group endeavor, try the following four ways to make more time for family meals:
1. Think of meal-time as a can’t-miss meeting.
Like making time for the gym, a key way to make anything a part of your routine is to think of it as a non-negotiable. It may be unreasonable to expect to be able to sit down all together every evening, but pick a couple nights a week (or breakfast if it works with your schedule) and think of the meal as an appointment. Mark it in your calendar so you can start planning your schedule around the meal instead of the other way around—and get everyone else in your family to do the same.
2. Let a slow-cooker do the work for you.
If your obstacle is lack of cooking time, invest in a slow-cooker or crock pot! This handy appliance ($42 from Target) allows you to throw healthy ingredients like veggies and lean protein into the pot, set the dial, and go about your day knowing a nutrient-rich meal will be waiting for you when you get home.
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3. Take advantage of grocery delivery.
If the thought of braving a supermarket at its busiest hour has you opting for the drive-through instead, then a grocery delivery service is a wise investment. Many major grocery stores offer the ability to place your order online. It will cost you a bit extra in delivery fees, but the benefits of having nutritious food delivered right to your doorstep are undeniable. In addition, you can avoid the impulse purchases in the checkout line altogether!
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4. Combine homework and cooking time.
As a parent, you’re probably already a master multitasker. Take it one step further by setting up the homework station in the kitchen as you prepare dinner. That way you can answer questions, administer a practice spelling test, or have your child read aloud to you while you cook. In the time it takes you to cook, homework will be well on its way to completion!
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Reprinted with permission of Hearst Communications, Inc.
photo credit: istockphoto.com
