Family time at the kitchen table

COVID-19 has definitely put a damper on our lifestyles over the past year. While I will be happy to see life balance back out, there are things to be grateful for in the meantime. Being at home together means more time together to build life skills, memories and family bonds. One of those moments is the family meal. At least on social media, I'm seeing more family wins in this area. There is hope for the family meal! The on-the-go lifestyle of drive-thru meals, quick snacks and eating in the car is not setting up our youth for a healthy lifestyle in the future. Research shows that a child is 35% less likely to engage in an eating disorder, 24% more likely to eat healthier foods, and 12% less likely to be overweight when family meals are part of their routine. A youth is more inclined to try new foods, including fruits and vegetables, when he or she sees the adults in their life eating the same foods. This is especially true when children are part of the preparation process. As a parent, you are also controlling and teaching proper portion size to your child. Making food preparation with your children part of your kitchen time will pay off in good eating habits. A research article from Cornell University identify three recommendations for families about mealtime: 1. Set a goal for family meals, aiming for three times a week 2. Keep meal times consistent 3. The quality of the meal experience is just as important as the quantity So, how do you apply this to your family? A family meal is the experience of the members of the unit coming together for a period. This could be breakfast, supper or a group snack. The key is having a designated time that everyone agrees to spend time together. It is also a time where research shows a child is more likely to share what is going on in his or her life. Engagement with each other is important during family meals. TV's, cellphones and other technology should be off during this brief time to encourage paying attention to the people you are with and not the outside world. Talk as a family about what mealtime means. What are expectations that everyone agrees to? Where should phones and devices be located? Do you have a basket that everyone puts his or her devise in during a meal? Youth learn from what they see. It is very important that we practice the behaviors at the dinner table that we want youth to learn. This ranges from being an active listener in a conversation to practicing basic table manners. We cannot expect youth to learn these skills if we are not teaching them. When having a family meal, have questions ready for your child beyond "how was school today," especially when you are the teacher! What made them laugh today? What was their favorite part of the day? What did they see or hear that made them think about something new? Family meals are also the perfect time to teach basic table manners. Manners matter, and they are often a lasting impression someone can make on someone new in their life. This could make a huge difference in the opinion of a future employer, significant other or friend. Making time to share meals together will not always be easy, but it is well worth the effort! Turner is Extension educator, 4-H Youth Development, with OSU Extension-Hancock County.