Eat Together!
Reclaiming the Family Meal
It used to be the norm: families sitting down to eat together every evening. These days, it feels more like the exception.
What happened?
I get it. In today’s world, families are constantly on the go. Kids have sports, music, and clubs—often scheduled right at dinnertime. Parents are juggling work, errands, and everything in between. It’s no wonder shared meals fall through the cracks.
But it’s more than just a lost tradition. Our kids deserve a break—time to eat, unwind, and talk about their day before bedtime. Instead, their growing minds and bodies are pushed to keep performing late into the evening. What happened to the idea that “Play is a child’s work”? In this achievement-focused culture, even children are expected to constantly execute and achieve. That’s a lot to carry.
Family mealtime might be the only chance in the day when everyone can pause and reconnect. Without it, when do we ask, “How was your day?” When do we listen—really listen—to one another?
I know it’s not always easy to coordinate schedules, especially with multiple kids. But carving out even a couple of evenings without activities can make a big difference. Aim for four shared meals a week—that’s the sweet spot linked to better health and connection. And if dinner’s a no-go, consider breakfast instead.
Our Family Is No Exception
In our home, we struggle with this too. With the kids' schedules, a set dinnertime is hard to maintain. In an ideal world, we’d have dinner every day at 6 p.m.—but reality looks different.
My older daughter has gymnastics from 4 to 7 p.m. three times a week, while my younger one attends taekwondo practice twice a week from 6 to 7:30 p.m. That means on three weekdays, we’re only able to eat dinner after 8 p.m.
On those evenings, we often sit together at the table until 9 p.m., and the girls head to bed right after. I try to stay up a few hours after eating, since that’s better for digestion. My husband and I usually walk, tidy up, read, or stretch before calling it a night.
Sure, these dinners are late—but for us, they’re worth it. Sitting down together, even at 8:30, still gives us that valuable time to talk, laugh, and be together as a family.
The Science Behind Shared Meals
Benefits of regular family meals:
Enhanced Nutrition: Research shows that kids who dine with their families tend to consume more fruits and vegetables and fewer processed foods.
Improved Mental Health: Regular family dinners are linked to lower rates of depression, anxiety, and substance abuse in adolescents.
https://www.fmi.org/family-meals/our-mission/supporting-research
Academic and Social Benefits: Consistent family meals correlate with higher academic performance and better communication skills among children.
Reduced Risky Behaviors: Teens who frequently eat with their families are less likely to engage in disordered eating, substance use, and other high-risk activities.
Making Mealtime Work for Your Family
Coordinating schedules can be tough, but even a few shared meals each week can make a difference. If dinner doesn’t work, try:
Family Breakfasts: Starting the day together can be just as impactful as evening meals.
Weekend Brunches: Weekends might feel less rushed, and more relaxed.
Flexible Scheduling: Pick 2–3 days a week when everyone’s home earlier for family meal nights.
It’s not about perfection—it’s about intention. Whether it’s 6 p.m. or 8:30, the goal is to pause, gather, and connect.
Because in the end, it’s not about when you gather—it’s about that you do.
