Whilst after school sports and busy commutes can make sitting down as a family for dinner a little tricky some days, shared meals are a small daily ritual that can make a big difference to kids’ development, eating habits and emotional wellbeing. That’s because eating together as a family is as much about what happens around the table, as what’s on the plate!

Meals are More Than Just Food

Whether you’re serving up a roast with all the trimmings or toasties cobbled together with leftovers from the fridge, sitting down for a family meal creates a sense of connection and belonging. It may be one of the few times in the day where everyone pauses, comes together and chats about their day. Family mealtimes provide structure and a sense of security, especially for younger children.

It Can Boost Them Academically

It’s not just food that you share with family around the table – it’s also a place for kids to pick up words, ideas and values, and regular family meals have been linked to better academic outcomes. Family chats at dinnertime help kids build emotional intelligence, expand their vocabulary, and develop stronger communication skills. If they’ve got siblings, they’ll likely also get to practice their conflict resolution skills too!

A recent study on school-aged children showed that eating meals with family members was positively associated with reading comprehension and academic engagement.

Healthier Eating with Less Fuss

You don’t need to be a MasterChef finalist to feed your kids well. Just sitting down together can improve what, and how, your kids eat. According to the Healthy Eating Advisory Service children who share meals with family tend to eat more veggies, wholegrains and nutrient-rich foods — and are less likely to snack excessively or develop unhealthy attitudes towards food. So, just remember when they are pushing their peas around their plate, or turning their nose up at the broccoli, over time, exposure and leading by example really does pay off.

Screens Off, Conversations On

Your child’s early years are a crucial time for developing healthy eating behaviours, like turning off the TV and keeping phones and laptops away from the dining table.  A 2023 study published in Public Health Nutrition explored how reducing screen use during meals improved not only diet quality, but also children’s psychosocial outcomes. In other words, sitting face-to-face without distractions helps kids feel more connected and supported, and boosts their wellbeing.

Family Bonding

The good news is that family mealtimes don’t have to be perfect to be beneficial. Even if you over cook the pasta, serve up lumpy mashed potato or spend the meal refereeing a debate amongst your offspring, some of the best memories will be made at the family dinner table. Over time, these little moments add up to something meaningful — a sense of being part of a family that eats, talks, laughs together. Consistent mealtime routines contribute to family bonding and support mental wellness, particularly during early childhood development.

When Life Gets in the Way

With all that said, sometimes life will get in the way, and you may not be able to eat together every night. Just remember, shared meals don’t have to be elaborate or daily, they just have to be consistent and meaningful. Maybe it’s Taco Tuesdays, Sunday brekkie in pyjamas, or a picnic-style dinner on the lounge room floor once a week.

Even small efforts can make a big impact!

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