Hectic schedules can make family meals challenging, but research shows that eating together has big benefits: better nutrition, healthier relationships, and reduced stress.
There is even evidence to suggest that teens who eat with the family have fewer risky behaviors. Work or school performance is better and food costs are reduced. Other benefits include:
◼ Nutrition: Family meals tend to include more fruits and vegetables and fewer fried foods than meals eaten alone. Plus, research suggests that eating together as a family helps children of all ages adopt healthy eating habits. It could even keep excess weight at bay.
◼ Relationships: Shared meals provide an opportunity to learn more about family members’ interests.
◼ Stress relief: Research suggests that children who communicate with their parents during family meals show fewer signs of depression and anxiety.
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◼ Less risky behaviors: Teens and teens who eat with their families may be less likely to use alcohol, tobacco, or other drugs. One study found that teens who ate fewer than three meals a week with their family were 3.5 times more likely to abuse drugs, 2.5 times more likely to smoke, and 1.5 times more likely to drink alcohol than their peers who enjoyed more family meals each week. Eating with the family can also curb disordered eating behaviors, such as binge eating, purging, and excessive or unnecessary dieting.
◼ Cost: People spend twice as much money on food when they eat out.
You don’t have to prepare an elaborate four-course dinner every night. Try one of these three quick menus for family dinners.
- Serve rotisserie chicken and a pre-made bagged salad.
- Sauté ground turkey, warm beans, and warm tortillas for Taco Tuesday.
- Eat breakfast for dinner.
Another option is today’s recipe for skillet chicken fajitas. Food comes together in a pan, making cleanup easy, and doesn’t touch while cooking in the oven. These skillet fajitas are also packed with flavor and healthy ingredients like lean chicken breast, lots of veggies, and whole grain tortillas. You won’t believe how quickly they come together: less than 15 minutes in the oven.
One more tip: Enlist your kids to help you figure it all out, and the cleanup, too.
Make family meals a priority. The key is to make family meals a priority, and that means phones, computers, and other devices don’t sit at the table with you. Can’t handle three or more family meals each week? Start with one and build from there.
Bethany Thayer is a registered dietitian nutritionist at Henry Ford Health. For more recipes and health information, visit henryford.com/blog. If you have questions about today’s recipe, email [email protected].
Skillet Chicken Fajitas
Does: 6 portions / preparation time: 25 minutes / Total Time: 50 minutes
1 pound boneless skinless chicken breasts, cut into strips
1 red bell pepper, cut into strips
1 yellow bell pepper, cut into strips
1 green bell pepper, cut into strips
½ large yellow onion, sliced
1 tablespoon chili powder
1 ½ teaspoons paprika
1 teaspoon onion powder
1 teaspoon garlic powder
¼ teaspoon cayenne pepper
1 teaspoon cumin
¼ teaspoon salt
2 tablespoons canola oil
¼ cup chopped cilantro
juice of 2 limes
6 whole-wheat tortillas (8 inches)
6 tablespoons light sour cream
Preheat oven to 425 degrees. Spread the chicken pieces, bell peppers, and onions on a nonstick baking sheet.
In a small bowl, mix chili powder, paprika, onion powder, garlic powder, cayenne pepper, cumin, and canola oil. Drizzle over chicken and vegetables and brush until chicken and vegetables are well coated with seasoning.
Place the sheet in the preheated oven. Roast for 10 minutes. Turn on oven broiler and broil mixture, checking and stirring every minute for about 3 minutes. Remove from oven. Sprinkle with chopped coriander and lemon juice. Divide mixture among six whole-grain tortillas and top each with a dollop of light sour cream.
From Henry Ford LiveWell.
315 calories (34% fat), 12 grams fat (3.5 grams of saturated fat), 31 grams carbohydrates24 grams protein455 milligrams sodium60 milligrams cholesterol36 milligrams calcium5 grams fiber. Food exchanges: 2 starch, 1 vegetable, 2 protein, 1 fat.
