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1. Sharing meals with loved ones enhances mental, physical and emotional well-being.
2. Involving children in cooking teaches essential life skills and strengthens family bonds.
3. Cooking and eating with loved ones often leads to healthier eating habits and lifestyles.
Over the past three years, our lives have undergone significant changes, with families spending more time together due to lockdowns, leading to positive and negative effects. About 40% of parents with children under 12 experienced high stress, balancing work and childcare. Social isolation affected over 50% of parents, causing monetary anxiety and impacting parenting skills. On a positive note, this togetherness encouraged more families to prepare and enjoy meals with one another. For those who lived alone, this period of isolation created even greater mental health issues. These problems were experienced around the world. (1)
Research by the University of Oxford found that individuals who eat socially feel happier, more trusting, satisfied, involved with the community, and have more friends they can rely on when they need support. There is no reason to think these gatherings must occur at an expensive restaurant. Consider taking turns hosting get-togethers at each other’s houses. This can be much more budget-friendly, especially when you encourage your friends to bring their favorite dish or take turns shopping, prepping, and cooking. (2)
On the flip side, this research has shown that eating alone is often responsible for missed meals, resulting in fewer nutrients, lower energy levels, and inferior overall nutritional health. (3)
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Over the past three decades, research has highlighted the significant benefits of regular family meals, spanning social/emotional, physical, and academic aspects. While many studies focus on evening meals, the advantages extend to meals throughout the day. Even just 15-20 minutes at breakfast or lunch can be valuable for connecting and sharing plans. Ideally, sitting down for every meal would be great, but it’s often challenging in today’s fast-paced world. Nevertheless, remember that the more meals you share, the greater the benefits for everyone. Be flexible with schedules and start where your family is. It’s not all or nothing; every meal counts. (4)
When we gather together, whether with family or friends, we can nurture a real sense of support from those closest to us and our community. Consider inviting a friend to join you for a family meal. This is the surest way to let them know they are part of your inner circle. During these times, the guest benefits, but so does the person or family that shares the food – on a biochemical level. Studies show that oxytocin levels increase, promoting social bonding and higher levels of cooperation. (5)
Studies by The Big Lunch and the University of Oxford consistently show that communal eating significantly enhances well-being, social bonds, and overall life satisfaction. These findings emphasize the importance of building social networks and fostering connections through shared meals to combat mental and physical health challenges. Given our recent challenges, prioritizing community, family, and meals with friends is crucial for individual and communal well-being. In addition, modern tools like social media can connect like-minded individuals, while pop-up dinner events often encourage meaningful conversations through communal seating. Local community groups frequently organize meals, emphasizing healthy eating and reducing food waste. Look for events that include fun elements for families with younger children. Putting the foods on display as individual components like noodles, taco, and fajita ingredients, or even salad toppings, offers each person, regardless of age, a sense of control of feeling empowered and makes the meal more appealing. (6)
When parents involve all family members in mealtimes, it introduces young children to social interaction, teaches prosocial behavior, and helps them engage in discussions. This positive communication learned during family meals also benefits children’s interactions outside the family unit, positively impacting their long-term mental and physical well-being. In 2022, the American Health Association reported that 91% of parents who shared regular meals with their families experienced significantly less stress. (7)
Encourage children to prepare meals, set the table, serve, and clean up. Avoid underestimating their abilities; even the youngest can help with tasks like tearing up salad greens, garnishing dishes, or choosing a healthy drink. Such involvement boosts a child’s self-esteem and may reduce pickiness about eating the meal they helped create, adding an element of adventure to family meals. (8)
When the whole family joins in, meals are quicker to reach the table, allowing more time to build and foster relationships. These internal and external skills benefit the youngest members throughout their lives. Research indicates that young people who had regular family meals during their upbringing continue this practice when they have children. Such family meals reduce depression, and suicidal thoughts, aid cyberbullying victims, and deter risky behaviors more effectively than good grades or church attendance. They also promote healthier eating habits, slower eating, and enriching conversations, helping the brain recognize fullness. (9)
Getting children involved in mealtime comes with specific benefits:
Superior academic performance
Grander sense of resilience
Teen risks like pregnancy, obesity, and suicide are reduced.
Enhanced teen and young adult heart health.
Advanced vocabulary in preschoolers
Wholesome eating patterns as they grow into young adults (10)
Children who engage in home cooking and eat regular family dinners also consume more fruits, vegetables, vitamins, and micronutrients, as well as fewer saturated fats, snacks, and fried foods, and drink fewer soft drinks. And the nutritional benefits, like increased intake of fiber, calcium-rich foods, vitamins A, B6, C, E, and folate, keep paying dividends even after kids grow up: young adults who ate regular family meals as teens are less likely to be obese and more likely to eat healthily once they live on their own. (11)(12)(13)
Allowing children to be involved in meal preparation allows them to learn about the nutrients in foods, various cooking techniques, sustainability measures, and other aspects of nutrition that can influence their future food choices. The increasing number of children with food allergies and sensitivities makes creating their own meals a valuable skill, including what they can safely substitute in their recipes. This helps them develop a real interdependence and sense of control.
For over 20 years, dozens of studies have documented the health benefits of cooking and eating with loved ones. These meals are great for the body on a physical level, the brain and resulting academic performance, and the spirit or mental health. Home-cooked meals are more nutrient-dense and have lower calories, fat, sugar, and salt while being higher in fiber and protein. Teaching children what it means to be in control of their health by electing to eat at home breeds behaviors they will carry over into adulthood. (14)
If the last few years have taught us anything, spending time with those we love and sharing common interests is important. Sharing meals is one of the easiest and healthiest ways to do this. Leave the day’s stress behind when you gather with your family and friends. The benefits of preparing and eating meals with family and friends have been known for decades. It’s time you shared these benefits with those you love.
Mary Ernsberger is a dedicated advocate for children who leverages her academic expertise to assist parents in navigating challenges with behavior-labeled children. She’s authored four books and contributed to an international best-seller. With a background in holistic medicine and education, Mary is a certified holistic nutritionist and CAM practitioner. For more information, visit her website at http://www.mountainfamilyholisticnutrition.com or contact her at [email protected].
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