In a 17 study meta-analysis, researchers concluded that when families were advised about the benefits of “sharing 3 or more family mealtimes per week” the following incredible benefits to health were noticed: 

  • a reduction in the odds for being overweight (12%)
  • a reduction in eating unhealthy foods (20%)
  • a reduction in disordered eating (35%)
  • an increase in the odds for eating healthy foods (24%)

This means that food education and public health initiatives play an important role in the nutritional health of children and adolescents. The benefits will also be seen by the adults in the family.

We also really need to be paying attention to children’s health given that the UK has one of the highest rates of childhood obesity in Europe, and when it comes to Africa, South African children have the highest rates of childhood obesity on the entire continent (17.1% to 22.8%). And in 2019, 38 million children under the age of 5 were overweight or obese globally.

Ways to enhance health through family mealtimes can include making fresh food from scratch as often as possible, being fully present when eating together (i.e. no screentime, no TV on in the background), paying attention to chewing properly (at least 50 times per bite!) to have good digestion, discussing any new foods that are included in the dinner especially with the children in the family (do not force them to try a food, especially if it is new – start off by making their appearance ‘normal’ and familiar for a few meals at least before they try), have positive food talk and self-image talk (kids learn from adults, so if they see you trying new foods, they will – much like if they see you talking down about yourself they will!).

To get children even more connected to healthy eating involve them in cooking and shopping. Allow them to choose fresh food they like, and when they are used to this ask them which new food they would like to try and get them to make a meal with it. Teaching children the importance of healthy food choices and cooking skills when they are young is a lesson that will pay off for the rest of their lives! Also, regular family dinners has been said to help teens avoid drinking and taking drugs.