Why is it good to eat together as a family?

Positive, enjoyable experiences at mealtimes are one of the most important things we can do to encourage long-term healthy eating habits. Avoiding pressure really helps this, so if children feel relaxed and comfortable at the table, and see others enjoying meals, it’s more likely to create strong, positive associations with food.

These are great opportunities to model a relaxed and balanced approach to food. For example, by not focusing too much on the food you’re eating, but enjoying the occasion of all sitting down together.

Mealtimes are also a great chance to connect together and communicate. If our children feel good when they sit down to eat, it can work wonders in developing positive eating habits.

Take the opportunity to make a family meal and eat together without the pressure to eat in a particular way. Initiate a conversation about something they like to talk about, or talk about an activity they enjoy or a person they love. Notice what the experience is like to eat together in this way and jot down some thoughts.

Ask yourself questions like ‘how do you feel?’ Does your child appear relaxed? Have you noticed any changes in their behaviour during mealtimes? What changes have you identified? Bear in mind, it can take a few tries for children to adapt to change. Try not to be disheartened if you don't notice changes straight away!

These are some of the benefits parents experienced from eating meals as a family more often:

• Introducing their child to new foods (even just by looking or touching). Read about how you can help your autistic child eat new foods.
• A child can experiment by trying a bit of what’s on your plate.
• Children learn through watching and copying you.
• Having the chance to chat and catch up without screens or distractions.
• Helping children with conversation and interactions, including children with SEND.
• Enjoying being together.
• It brings you closer.

How to include your baby in family mealtimes

We all know that if we get a good night’s sleep, then we feel better the next day. Food can affect how our children sleep, and therefore their mood. Different foods can also impact how we feel. For example, white carbohydrates such as white bread and sugary foods can cause an energy crash because they’re low in fibre. They’re quickly digested and absorbed into the bloodstream, causing a rapid spike in blood sugar levels – this gives a quick burst of energy followed by a dip, which can affect concentration and mood. Giving our brains steady energy through ‘slow-release’ carbohydrates like oats or wholegrain breads and cereals can help how we feel. Consider introducing some wholemeal varieties into your child’s diet, and adding some protein alongside them, which can also help keep their mood balanced. Eggs or baked beans on wholemeal toast can be a great breakfast or lunch option.

Abi - Scarlett and Zayn's mum - from one of the families that feature in our video, says: “Food is a massive part of our lives, so it’s good for me, and also for the children, to be able to see what they’re eating, what goes into the food. And also just knowing what they like, what they don’t like, what’s good for their body, what’s not good for their body, what makes them feel happy, what makes them feel maybe tired or sluggish…”

One study (across 45 countries in Europe and North America) indicated that children and teenagers who more frequently ate breakfast had fewer sleep difficulties.

There’s also some research suggesting a link between our mood and how healthy our microbiome is (where the good and bad bacteria live in our gut) but there is still research to do in this field.

Children begin forming eating habits as soon as they start to eat. As parents and carers, you have influence over a child's eating behaviours because you actively select food for the family, as well as modelling choices, patterns and practices. You set an example of when, where and how to eat for your child.

Developing healthy habits from an early age is incredibly powerful. Changing eating habits as adults can be challenging, so it’s important to encourage positive approaches to eating with children right from the start.

'Do as I do' can be highly effective. Children are more likely to eat fruits, vegetables, and drink milk when they see adults and peers doing the same.

Eating is one of the only activities that uses all of our senses at once. Encourage exploring the smell, touch and visual elements of food in order to positive engagement with food.

1. Avoid pressure. Staying neutral and calm during mealtimes prevents stress at the table and s positive experiences. Try to persevere, not pressurise when it comes to new things. Children need to be exposed to something new at least 10 - 15 times before they accept it, so try not to feel disheartened if they don't like it right away!
2. Avoid using sweets as a reward for eating healthy food. This emphasises the idea that healthy food is negative and needs to be rewarded. Offer praise and encouragement instead.
3. Timing is key! Try not to give snacks too close to mealtimes. Children will eat more at mealtimes if they’re feeling hungry.

Advice and expertise across our Happy Family Eating content was provided by children’s dietitian Angharad Banner - an independent and NHS dietitian.