Shannon Medical Center | Health Beat | Spring 2019

I n today’s busy households, it’s not always easy for families to come together and share a healthy, home-cooked meal. From working late hours to attend- ing after-school activities, other routines sometimes get in the way. But there are plenty of reasons why you should try to have more meals—especially healthy ones—as a family. According to the American Academy of Pediatrics and other experts, when families eat together: ●  ● They share more than a tasty meal—they share good conversa- tion. Dinnertime is a break from the busy schedule and a chance to bond and ask kids about their day. ●  ● It sets a good example. Kids tend to make healthier choices, like more helpings of fruits and veggies, when they see adults eating healthfully. Those are habits that kids may con- tinue when they become adults. ●  ● Kids are less likely to become overweight, which can hurt their health. ●  ● Kids may develop better social- emotional health, which leads to better grades, more confidence and an ability to handle online bullying better. Don’t worry if you can’t eat together at home every single day. Just do your best to prepare family meals most of the time. the table Tips for preparing and sharing family meals GATHER AROUND Write a grocery list. Be sure to include wholesome, easy-to-cook ingredients. For instance, you can quickly create a healthy meal on the fly with items like rotisserie chicken, veggie burgers, frozen veg- etables and mashed potatoes, jarred pasta sauce, whole-wheat spaghetti, and frozen ravioli or stuffed shells. Make your own frozen dinners. If on Wednesdays you’re too busy to cook, make a double batch of vegetarian lasagna earlier in the week, freeze half and reheat it when you need it. Add an easy side salad and some fruit, and voila! You have dinner and dessert in a snap. A recipe for bringing everyone together These seven simple steps can help you find more time for family meals, as well as help you make those meals more healthful and meaningful. Embrace your slow cooker. Put ingredients in before you head to work, and dinner will be waiting for you when you get home. Invite your kids into the kitchen. Making meals together is fun, and it shows your kids just how important mealtime is. Even young- sters can handle some meal-prep tasks, such as tossing a salad. Don’t force your kids to eat healthy foods. Pressuring kids to eat certain foods doesn’t work, and it may make them like the foods even less. Do offer healthy foods on a regular basis and in a variety of ways, and let your kids see you eat them too. Talk about how good they taste. Insist on eating at the table. Turn off the TV, and call everyone to gather around the dining table. Ban texting at the table. Make meal- time a tech-free time for both kids and adults.This makes it much easier to enjoy a relaxing meal and conversations with each other. Additional source: Academy of Nutrition and Dietetics Spring 2019 7 Healthy eating