There's no time like family mealtime

THERE'S NO TIME LIKE FAMILY MEALTIME HOW HOME-COOKING CAN CAUSE A BETTER LIFE FACTS FAST, FOOD Americans spend more than 40% of their food budget on meals outside of the home despite the notorious reputation of fast-foods of being unhealthy. The average restaurant meal has as much as 60% more calories than a homemade meal. Still, nearly two-thirds of us grab fast food once a week and we get almost 25% of our daily calories from snacks. Solitary dining has also become more common. Majority of American households eat meals together less than five days a week. Among Americans who live with at least one family member. 86% report sitting down to a dinner together at least once a week. 58% report eating with others at least four times a week. A 2013 Harris Poll found that the frequency of family dinners is declining with each generation. the harris pol. WHY GO BACK TO HOME-COOKING? NUTRITION Knowing exactly what I ingredient and how much you are putting into your food can help you make healthy choices. HOME MENU SAVINGS Meals purchased away from home cost two to four times more than meals prepared at home. 2 FAMILY If there is ever a good reason to cook and dine at 5 home, it is the development and welfare of the children. Researches have shown that eating as a family has great benefits for your children and teenagers. CONVERSATION Dining as a family provides the opportunity for conversation. This lets parents teach healthy communication without distractions from smart phones, television, computers, and mobile devices. MODEL MANNER Family mealtime is a chance to display appropriate table manners, meal etiquette, and social skills. Lead them by example, try not to instruct or criticize. Keep the mood light, relaxed, and loving. INTRODUCING NEW DISHES Trying a new food expands your child's knowledge, experience, and skill. Encourage your children to try new foods, without forcing, coercing, or bribing. Just give them time to get used to it. It can take 8-10 exposures to a new food before it is accepted, so be patient. BECOME SELF-SUFFICIENT Use team work to teach self-sufficiency. Involve your family in menu planning, grocery shopping, and food preparation. Working as a team puts the meal on the table faster, as well as makes everyone more responsible. PREVENT DESTRUCTIVE BEHAVIORS A decrease in high-risk behaviors is related to the amount of time spent with family, especially during family dinners. They are 42% less likely to drink, 50 % less likely to smoke and 66% less like to smoke marijuana. Regular family dinners protect girls from bulimia, anorexia, and diet pills. IMPROVE GRADES Teens who eat with their families at least five times a week are 40 percent more likely to get A's and B's in school than their peers who don't share family meals. Other research shows that with each additional family dinner, adolescents have: Higher self-esteem and life satisfaction Better vocabulary and academic performance Increased resilience to stress More trusting and helpful behaviors toward others and better Lower teen relationships with their pregnancy rates and truancy parents OVERCOMING COMMON "STUMBLING BLOCKS" Several recent studies reveal how American families are struggling to find time to eat together. Only to some, it's almost impossible to overcome common barriers. "I'm tired of Work as a team. Get your children involved with the prep work. Have an occasional potluck. Invite friends over and have everyone bring their favorite healthy dish. being the only one that cooks." "I don't have time to cook a big meal every night. It is easier to just order Cooking does take time, but a little prepping will help to make it easier to cook at home. You can try cooking big meal on Sunday and then eating it as leftovers and freezing extras. out." "My family prefers to eat out, whenl cook at home, they complain." Changing the family pattern will require some determination. Start by eating one more meal at home each week than you normally do. To keep your family excited about dinner at home, try a new recipe or have your child select a new recipe from a cookbook, web site, newspaper or magazine. As a parent, our goal is to make things better, not to accept the evolved American way of dining as a status quo. Outsourcing our food is a big mistake, especially for our children. It's just not worth all the cost: money, good times, control, peace of mind and overall a better life. .com MomsWhoThink www.momswhothink.com SOURCES http://www.forbes.com/sites/bethhoffman/2012/06/18/whats-so-great-about-cooking -four-reasons-and-resources-to-diyl http://time.com/3483888/the-truth-about-home-cooking/ http://choosemyplate.gov/weight-management-calories/weight-management/better- choices/cook-home.html http://www.huffingtonpost.com/dr-mark-hyman/family-dinner-how_b_806114.html http://edition.cnn.com/2011/10/25/living/family-dinner-h/ http://articles.mercola.com/sites/articles/archive/2014/09/20/important-role-of-famil y-meals.aspx %24