This month, the Academy of Nutrition and Dietetics celebrates National Nutrition Month. The yearly observance focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits.

One very important healthy eating habit, especially for busy families, is the family meal. Eating as a family has many benefits – and not just better nutrition. Children of families who regularly eat together are more likely to have higher intakes of fruits and vegetables and maintain a healthy weight. In addition, they are closer to their parents and less likely to have behavior problems or use drugs, cigarettes or alcohol when they get older.

If you want to make family meals more of a regular occurrence in your home, try these easy tips from the Academy of Nutrition and Dietetics:

• Keep it simple: Start a small collection of go-to recipes to help you get in and out of the kitchen in under 30 minutes.
• Choose ingredients that multitask: Ingredients you can use for more than one meal can be a major time saver. For example, instead of making just three chicken breasts, consider making six and use the extras in other dishes.
• Say "no" to takeout: A quick trip to the drive-thru might be a speedy way to get dinner on the table, but usually lacks the nutrition your family needs. A simple meal made at home is more likely to contain the nutrients you need without all the extra sodium and fat.
• Make it a habit: Make sure each family member knows that everyone is to be home for dinner at a particular time. When everyone expects to enjoy dinner at 5 p.m. on Sunday, they'll begin to look forward to this family time and will arrange their schedules around it.
• Ask for help: Ask your kids to set the table, pour drinks or help make a salad! It makes your job easier and teaches them that taking the time and effort to eat together as a family is important.
• Make it fun: Add some fun and excitement with food themes. You can use a checkered tablecloth for an Italian-inspired meal or prepare fresh Asian cuisine and eat with chopsticks.

Start a new family meal tradition today by making a commitment to eating at least one meal together each week. Before you know it, family dinners will be happening more often, and they will become a time that everyone looks forward to! 

Source: Academy of Nutrition and Dietetics