Take a look at the surprising benefits of family dinners and learn practical tips for success in your own home!

Why are Family Dinners so Important?

Did you know that regular and intentional family dinners can boost your child’s vocabulary more than reading? Young children learn more unique words around the dinner table when engaged in conversation compared to when parents read them storybooks. Keep reading to find out more of the benefits of gathering around the table and share some practical tips to make your family meals a success!

Stronger family bonds and improved communication

In the hustle and bustle of our fast-paced lives, we often lose sight of the seemingly small, but rather important things that bring us together. Sadly, slowing down enough to sit down and eat dinner with family doesn’t happen often enough anymore.

Our attention is being pulled in all sorts of directions like sports practices, homework, working late, or just about anything else you can think of!

But did you know that something as simple as sitting down to eat dinner as a family actually helps your family’s communication and can contribute to building stronger bonds? Yep, you heard me! Slow down just a bit, cook up a delicious meal, put the phones and tablets away for a bit, and get some face-to-face interaction with those you love most.

Family dinners are a great time for family members to share about the ins and outs of their day (both positive and negative), practice empathetic listening as others are speaking, and discuss important topics in a relaxed and comfortable setting. It is also a great way for your kids to be introduced to vocabulary they likely won’t get just hanging around their friends. You might just be surprised how easy it is to talk to your kids when you remove the main distractions!

Enhanced academic performance

Sitting down for family dinners, or really any family meal, can actually improve your child’s academic performance! How, you might ask? Great question!

  • Extensive Vocabulary: As mentioned above, chatting at family dinners can help increase vocabulary since a variety of vocab is often used in conversations, much more than a child might receive from reading story books.
  • Enhanced Reading Skills: Get your kids involved in talking about different books around the dinner table. Do you have a book you are reading as a family? This is a great chance to discuss what is going on to help improve comprehension and critical thinking. If you don’t have a family book, try discussing books you know your child has read in the past or, better yet, is currently reading. Ask them questions about the plot and characters and help them comprehend some of the more difficult ideas.
  • Increased Ability to Focus: When you routinely sit down for family dinners (and might I add, take away other distractions), you are actually working the “focus muscle” and helping build your child’s concentration skills. In a world where technology is all the rave and we have distractions at our fingertips, we forget how to be “bored” or content with not having something to do every second. So, try it out! You might just notice that your child forgot about their video games for at least a few minutes. Not bad, huh?
  • More General Knowledge: Family conversations and discussions have the potential to cover a wide range of topics. This helps give more perspective and understanding of the world we live in, and opens a safe space for questions.

Reduced risk of substance abuse and behavioral problems

Did you know that consistent (does not have to be every night, but aiming for about 4 nights a week is a healthy target) family dinners can actually reduce risky behaviors in children and teens? See below to find out how.

  • Increases Parental Interaction : If you are sitting down to eat dinner with your kids, you know where they are. This helps you to stay connected to your child and more aware of what is going on in their lives.
  • Better Self Esteem: This is so important! Regular family dinners help provide a sense of security and belonging for children, which in turn helps boost their self esteem. It is also a great time to genuinely encourage your children and practice empathetic and engaged listening.
  • Less stress : Spending intentional time together helps reduce stress and anxiety.
  • Positive Example: As parents, we have to understand that our children are watching and learning from US. Setting the standard of spending time together around the dinner table is a great way to model positive interactions, constructive conversations and healthy decision making skills.

Better nutrition and healthier eating habits

Taking the time to sit down for a family dinner usually means you’re not just stopping through a fast food joint to grab whatever is the quickest and easiest. Instead, you’re probably putting some time and thought into what ends up in your belly. Also, sitting down for family dinners often leads to better portion control and balanced meals since you decide what goes on your child’s plate. As you model choosing healthy food choices and a variety of nutrients, you children will be more likely to follow suit.

One thing I do suggest is letting your kids be involved in the planning, prepping and cooking process! This will help your kids get more excited about what they eat, even if it is healthy!

Stress reduction

Believe it or not, consistently eating dinner as a family can reduce stress for both children and parents alike. Creating a routine helps provide predictability which most children thrive off of. Dinner time is a great time to relax a little and take a break from technology. Focus in, open up conversations, and enjoying spending time with each other. Start your dinner by expressing things you are grateful for and also the areas you might need some extra help in. Fostering this sense support and understanding can go a long way!

Overcoming Common Obstacles to Family Dinners

Busy schedules and conflicting activities

The number one reason (or might I be blunt and say excuse?) I usually hear is that families are too busy with sports, music practice, tutoring, etc. to squeeze in time for family meals. I get it! We ARE busy and most times, activities are happening in the evening. So, what can you do about it?

  • Make family meals a priority/non negotiable. Write it on the family calendar whether that be digital or physical. Try to plan out 3-4 times a week where everyone knows that day is reserved for a family meal.
  • If you can’t make dinner a reality, try a breakfast or weekend brunch instead! It doesn’t have to be dinner.
  • Give yourself some slack. This isn’t an all or nothing thing. If you can’t realistically fit in 3-4 days a week for now, start with what you can do.
  • Involve the family in the planning process. Let everyone decide together which days work best and what the meals are. This will help it feel less like a boring obligation from the parents and more like a family activity.
  • Get a list of theme nights going such as pizza night on Friday, taco Tuesday or Mexican Monday. The options are endless!

Addressing picky eaters and dietary restrictions

Ahhh the dreaded picky eater. Dinnertime doesn’t have to be a disaster! Try out the following tips to encourage even the pickiest eaters to try some new and healthy options!

  • As mentioned above, involve these picky eaters in the process from planning the meal to cooking it! The more they get their hands involved, the more likely they will be to try “their creation.”
  • Choices, choices, choices! Of course, pre-chosen by the parents. By giving children a choice, you are helping them feel like they have some control over the situation instead of being forced into something they don’t want. For example, offer for them to choose between peanut butter or almond butter, between peas or green beans, or between black beans or red beans, etc. You might just be surprised by their response!
  • Start with one bite. Encourage them to try at least one bite, and if they don’t like it, they don’t have to continue eating it. They might surprise themselves with a new favorite! But don’t force something they don’t want or you might just make them never want to try it.
  • Plan “build your own” meals such as tacos or pizzas where they can choose their own toppings.
  • Be patient. I know.. maybe not what you want to hear but we have to be realistic to avoid further frustration. It may take about 20 exposures to a food for a child to actually be okay withe eating it.
  • Model eating the same things you want your child to eat. The more our children see us eating healthy, balanced meals, the more likely they are to try the same things.

It may take some patience, but it is not impossible! If you’re looking for some toddler/young child specific ideas, check out this blog post!

Managing screen time and distractions

Screens have taken over just about every second of free time we have these days, making it seem like we have even less free time. But it does not have to be that way. Remember parents, we set the example here! So start by putting your phone away and make it a known expectation that no other phones or screens are allowed at the dinner table. This should be a time where your family focuses on each other, not whatever trend is new on TikTok that day. You can even make it a challenge by telling your kids if someone checks their phone during dinner, they have to do the dishes that evening.

Cooking fatigue and meal planning stress

Meal planning and prep may seem like a lot. If you are worried about the time it takes just to prepare dinner (not even thinking about the time invested in sitting down for family dinners), try out some of the tips below!

  • Menu: Get your family to help you plan what they want to eat that week. Write it on a menu board so everyone knows what you’ll be eating and when.
  • Meal Prep: Choose one day a week to dedicate time for meal prep. In just a couple of hours, you can have your meals prepped for the week ahead. Try cutting up veggies beforehand, making meals that you can freeze and then re-heat, or planning out slow-cooker meals you can throw together morning of.
  • Let the kids help: Allowing your kids to help with meal prep and planning can take some stress off of you and it excited kids about what they are going to be eating. Give them age appropriate tasks such as washing the veggies or measuring and mixing ingredients.
  • Keep it simple: Your meals don’t have to be all out! My family aims for super simple yet balanced meals such as a plate of Quinoa, zucchini, and chicken or pasta, chicken and broccoli. Aim for a balance of complex carbs, veggies, protein and healthy fats. Think about adding a fruit for dessert as well like fresh watermelon in the summer months!
  • Leftovers: Plan to cook double at least once a week, and eat the leftovers for dinner a different day.
  • 30 min meals: Have a go to list of quick and easy 30 min meals like tacos, pasta, etc.

Don’t less the idea of meal planning stress you out! Keep it simple and choose what is doable for your family.

Navigating family conflicts and tension during Family Dinners

Every family has their disagreements and conflicts, which may make the idea of family dinners sound less than exciting. If that accurately describes how you are feeling right now, take a look at some ideas for creating a positive atmosphere.

  • Engage in empathetic listening without interruptions.
  • Encourage everyone to express their feelings without casting blame.
  • Engage in neutral conversations.
  • Share gratitude – what are you thankful for that day?

It might feel uncomfortable at first, but these steps can help you and your family reach an enjoyable time together.

Quick and Easy Family Dinner Ideas for Busy Families

Sheet pan family dinners

Sheet pan dinner are one of my favorite go-tos. They save so much time and usually leave enough for some leftovers for the next day too! Check out some of my favorite ideas below!

  • Baby potatoes, brussels sprouts
  • Zucchini, squash
  • Diced chicken, variety of bell peppers, and onion. You can pair this with rice or tortillas for an easy oven-baked fajita night!
  • Sweet potatoes

Make-ahead meals and freezer-friendly options for family dinners

Consider making meals ahead of time and freezing for up to 2-3 months or refrigerating for a couple of days until you are ready to eat! Try out some of the ideas below that are still just as tasty reheated.

  • Lasagna
  • Soups
  • Chili
  • Casserole

By choosing meals that can be made ahead of time and then frozen, you are giving yourself the option of having a quick and easy meal right in your freezer for those extra busy nights!

Healthy slow cooker and Instant Pot recipes for family dinners

The Instant Pot is my best kitchen friend. I use it weekly to make large pots of beans, lentils, etc. Take a look at some of my favorites below!

  • Lentils – 2 cups of dry lentils with 6 cups of water. Sprinkle salt, pepper, and garlic for flavor. Place Instant Pot on high pressure for 10 minutes. Let the pot naturally release pressure for 20 minutes before removing the lid. (Total cook time is 30 min).
    • Lentils are great paired with quinoa, rice, and veggies such as peppers and broccoli.
  • Black beans – I use 2 cups of dry black beans with 6 cups of water. Slice about 1/2 an onion and place in the pot along with salt, pepper and garlic. Turn Instant Pot on high pressure and cook for 30 minutes. Let pot naturally release pressure by waiting 20 minutes to remove the lid.
    • Black beans are so versatile! Pair with rice, quinoa, or sweet potatoes or use them on taco night, salads, quesadillas and more!
  • Red Beans – Mix 2 cups of dry red beans with 6 cups of water. Season with salt, pepper and garlic. I also like to use Goya flavoring packs, but you can use whichever spices you like best! Place Instant Pot on high pressure and cook beans for 50 minutes. Let pot naturally release pressure for about 25 minutes before removing the lid. You will be left with tender red beans ready to eat!
    • Red beans are great paired with rice, quinoa, sausage, and veggies such as zucchini!

There are so many options for making quick yet nutritious meals in the Instant Pot or slow cooker! My go to is usually beans since they are so versatile and offer a plant based protein that can be paired with a variety of things throughout the week!

Build-your-own family dinner stations

Who doesn’t love a super quick meal with little preparation needed? Build your own dinner stations are a hit for the whole family, offering kids some independence they desire and taking a little stress off of mom and dad! Consider the following ideas!

  • Taco bar – Lay out tortillas, chips, cheese, lettuce, meat, guacamole, salsa, and whatever else sounds good to you! Let each family member assemble their own taco.
  • Salad bar – Offer different types of lettuce, spinach, and/or kale. Set out a variety of toppings including dressings, nuts, seeds, dried or fresh fruits, and protein options such as meat or chick peas.
  • Pita Bread Pizza night – Give each family member a piece of pita bread and let them create their own masterpiece! Spread out toppings such as tomato sauce, cheese, pepperoni, mushrooms, peppers, spinach, etc. Once assembles, pop in the oven until cheese is melted.

These build your own family dinners are usually a hit for every age! Check out this blog post for more fun ideas!

Wrapping it Up

Family dinners are more than just a time to nourish our bodies – they’re an opportunity to slow down and be intentional with those around us! Try out some of these tips and see what works or doesn’t for your family. Keep in mind that the sooner you implement these changes and the more consistent you are, the easier it will be. And remember, it’s not about perfection; it’s about spending intentional time together. Why not give a try this week? You just might be surprised by the difference made!

Do you have any favorite family dinner traditions or recipes? Share in the comments below!