HEALTH & SAFETY: Family Meals: Why do they matter?

Getting the whole family to sit down for dinner can be next to impossible – with young children, sport practice, working late and homework taking up the evening hours, many family members eat at whatever time best suits them – and that’s OK from time to time. But research shows that families who eat together regularly (that’s more than three times a week), have shown to have more positive outcomes when it comes to health, family relationships and social development. The family dinner table, after all, is where children learn manners, converse and interact with grownups, share what’s happening in their lives and experience new foods. The preparation of food and the table setting process are all part of the roles in a family and shape thoughts and feelings around food and family. Schedule Time to Eat Together • Eating together can happen at breakfast, lunch or dinner. Choose the meal that gives you the most time to talk and connect. • If you don’t usually eat together, start by scheduling one meal per week and increase the number as you are able. • Circle your friends and family around healthy foods as often as you can. The more you eat together, the more you benefit. • Try to schedule activities so that they don’t interfere with mealtimes. If that’s not possible, create a meal together around a picnic table in a park on the way to piano lessons or soccer. Tip: Once you decide what meal you are going to eat together, mark it on your calendar like you would any other event. If you have a plan, it is more likely to happen. Everyone Can Help Plan & Prepare Meals • Eating together is more likely to happen when everyone helps. • Involve kids of all ages in planning, shopping for and preparing meals. These are important life skills that can help us eat well. • Children are more likely to eat the foods they help you to prepare. • Cooking together is a great way to connect with each other and have fun!

• Use a combination of fresh ingredients and ready-made foods to make fast, easy meals. Over time, make more from scratch. Remember, the meal doesn’t have to be perfect. It’s the time together that’s important. • Cooking is a great time to teach about kitchen and food safety. Remind children to wash their hands before and after preparing food, to wash vegetables and fruit before eating, and not to mix ready-to-eat foods with foods that need to be cooked. Always supervise their activities. Getting burned or cut puts an end to the fun fast! Tip: If you aren’t confident in the kitchen, choose simple and familiar recipes. This will help you enjoy your time together instead of trying to figure out the next step in the recipe. Make Mealtimes about Being Together - Eating together provides a time to be connected. This helps children feel loved, safe and secure. Focus on enjoying each other’s company, not on what or how much each child is eating. Keep mealtime conversations positive and encourage children to talk about their day. This helps to develop more communication between family members. Tip: Turn off distractions like the TV, computer, tablets and phones during mealtimes. Keep toys and books off the table. Model Positive Eating Behaviour - You are an important role model for good table manners, trying new foods, and enjoying mealtimes. Children and youth are more likely to eat foods their parents and family also enjoy eating. Make offering new foods part of your regular mealtime routine. Children often need to see, smell, and touch a food many times before trying it, so offer new foods with familiar foods and include foods your child has refused in the past. Not everyone likes every food, and that’s okay. Encourage kids to say “no, thank you,” or teach them what you would like them to do or say if they don’t want to eat something. Trust children to show or tell you how much they want to eat and when they are finished eating. An important part of healthy eating is learning to stop when they are full. Being forced or pressured to finish food can make your child ignore their internal hunger and fullness cues. Try not to rush children through a meal. Children often take longer to eat than adults. Remind children to eat slowly, chew their food well and enjoy what they are eating. Read more via the source link: Health Link BC (2017). The Benefits of Eating Together for Children and Families retrieved from www.healthlinkbc.ca/healthy-eating/eating-together

---

MAKE A MINI GREENHOUSE A greenhouse isn't green! It's a structure with walls and a roof made of glass or plastic that traps heat from the Sun and moisture from the soil. This makes for perfect conditions for a seed to sprout and grow into a big, strong plant before the growing season starts outside.

ENHOUSE A greenhouse isn't green! It's a structure with walls and a roof made of glass or plastic that traps heat from the Sun and moisture from the soil. This makes for perfect conditions for a seed to sprout and grow into a big, strong plant before the growing season starts outside. A greenhouse isn't green! It's a structure with walls and a roof made of glass or plastic that traps heat from the Sun and moisture from the soil. This makes for perfect conditions for a seed to sprout and grow into a big, strong plant before the growing season starts outside.