You won’t be shocked to hear that we’re all fans of family dinners. But you may be surprised at the reasons top researchers, pediatricians, teachers and pediatric dietitians all cheer when you make the commitment to family meals. Here’s a look at the science-based reasons you should sit down together over a meal.
5 Reasons to Eat Meals Together
1. Family meals foster positive family relationships.
Family meals provide an opportunity to sit and be present with each other after busy days. The mealtimes reinforce values, traditions and cultural connectivity. A report from CASAColumbia (CASA*) at Columbia University says that families who shared meals 5 to 7 times per week were less likely to use drugs, smoke or consume alcohol. Yes, positive family relationships and open communication around the table are that powerful!
Psst… Keep the conversation around food positive to decrease battles at the table. Here’s why it’s actually not good for children to join the clean plate club.
2. Family dinners encourage kids to eat a variety of fruits and vegetables.
Consuming a variety of fruits and vegetables matters for long-term health. The average American eats only 2 servings of fruits and vegetables per day. This report in the journal Appetite supports that sitting down to a family meal encourages kids to eat a greater variety of foods, and increases fruit and vegetable consumption. Let’s face it, kids’ meals across America typically offer French fries for a vegetable choice, and that’s not the variety we’re looking for in healthy meals. If you worry about your child’s weight, focus instead on family meals, serving a variety of fruits and vegetables, and modeling a healthy relationship around food.
Read more about why the Ellyn Satter Institute calls family meals magical!
3. Family meals empower kids with lifelong healthy food preparation skills.
Give a kid a chicken nugget and he or she eats for a night. Teach a kid how to make chicken nuggets and he or she can eat for a lifetime! Apply that scenario to all foods, from salads to sandwiches. The science supports that family meals improve food prep skills.
To start, it can be as simple as serving the meal family-style and empowering them to top their own salads or build a sandwich. Touching and playing with food is important for all children, not just picky eaters, because it encourages them to try all kinds of new foods.
Bookmark this list of easy dinners kids can help make.
4. Family dinners lead to better sleep habits in children.
Sleep is powerful! We know that kids who have better sleep habits have better grades in school. Did you also know that family meal times help foster positive sleep habits? It’s true. In a study on urban children, those who never had family meals had a much shorter sleep duration than those who ate at least 5 meals with their family.
5. Family meals reduce TV-watching or screen time.
In order for mealtimes to make a difference, it’s important to set this rule: “No screens during meals.” The research has warned us about brain development and screen time in toddlers. Plus, screen times are correlated with harmful outcomes for teens, from mental health to sleep disruption. With a rule in place and family meals a focus, screen time did decrease for children in this study looking at healthy outcomes with family meals.
How to Eat More Family Meals
Do we have to limit family meals to dinner? The simple answer is no. Family meals are not defined by what and when we are eating, but that we are sitting and eating together. If your evenings are hectic, here are a couple ways to fit in more family meals:
Family meals may look different in every home, but sitting down as a family and sharing a meal together is important for everyone. If you’re opting for home-cooked meals instead of takeout, try some cheap dinner ideas the whole family will love.
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Cheesy Pepperoni Buns
A pizza version of the sloppy joe, this hot and melty open-faced sandwich is a surefire kid pleaser. Adults love them, too! —Tanya Belt, Newcomerstown, OhioGo to Recipe
Bacon Cheeseburger Pasta
I try to make foods that are not only kid friendly, but are also easy to reheat since my husband works long hours and often eats later than our children. If you like, use reduced-fat cheese and ground turkey for a lighter version. —Melissa Stevens, Elk River, MinnesotaGo to Recipe
Tacos on a Stick
Teens like assembling these creative kabobs almost as much as they like devouring them. The whole family is sure to love the sensational Southwestern flavor of this twist on beef shish kabobs. —Dixie Terry, Goreville, IllinoisGo to Recipe
Sloppy Joe Pizza
If your kids like sloppy joes, they’ll love this pizza. I came up with the six-ingredient recipe that’s easy to assemble. —Brenda Rohlman, Kingman, KansasGo to RecipeTaste of Home
Pizza Pasta Casserole
Kids will line up for this zippy pizza-flavored dish. The recipe makes two casseroles, so you can serve one to your family right away and keep the other in the freezer for another night. —Nancy Scarlett, Graham, North CarolinaGo to Recipe
Cheeseburger Cups
A terrific recipe for moms with young kids and busy lives, this simple, inexpensive dish is made with handy ingredients and takes just a short time. Best of all, kids will go absolutely crazy for these darling dinner bites! —Jeri Millhouse, Ashland, OhioGo to Recipe
Steak Sandwich Kabobs
Skewers with seasoned steak, bread and veggies are grilled and topped with provolone cheese for a fantastic meal. Coleslaw, spruced up with chopped walnuts, is a great side for the kabobs. —Taste of Home Test KitchenGo to RecipeTaste of Home
Fair-Favorite Corn Dogs
Bring the county fair home to your kitchen with these summer-ready corn dogs. A tip for dipping: Pour the batter in a tall Mason jar and dunk the dogs to create an even coating all around. —Taste of Home Test KitchenGo to Recipe
Hearty Pita Tacos
You don’t need to skimp on flavor when trying to eat healthy. Our 9-year-old daughter enjoys helping us make these tasty tacos, and likes eating them even more. —Jamie Valocchi, Mesa, ArizonaGo to Recipe
Game-Night Nacho Pizza
Some like it hot with jalapenos; others like it cool with a dollop of sour cream. But one thing’s for sure: This is “nacho” ordinary pizza night. —Jamie Jones, Madison, GeorgiaGo to Recipe
Tangy Sweet-and-Sour Meatballs
A fabulous sauce, green pepper and pineapple chunks transform premade meatballs into something special. Serving them over rice makes for a satisfying main dish. —Ruth Andrewson, Leavenworth, WashingtonGo to Recipe
Pork Chops with Parmesan Sauce
Moist and tender chops make a speedy and comforting weeknight meal. They’re dressed with a smooth, creamy sauce seasoned with Parmesan, onion and a hint of nutmeg, parsley and thyme. Here’s a new family favorite! Taste of Home Test KitchenGo to Recipe
Gnocchi Chicken Skillet
Stovetop chicken and gnocchi recipes like this one make for a homey dinner in a hurry. Personalize it with your own favorite sauce and seasonings. —Taste of Home Test KitchenGo to Recipe
Mexican Turkey Roll-Ups
This is the perfect recipe when you’re hungry for a dish with Mexican flavor and want to use turkey. These roll-ups are fun and so tasty, even kids like them. It’s a different use for leftover turkey. —Marlene Muckenhirn, Delano, MinnesotaGo to Recipe
Weeknight Pasta Squiggles
This zesty pasta dish is ideal for busy weeknights. It’s low on ingredients and easy to prep, and it tastes so comforting when the weather turns cool. A salad on the side makes this healthy pasta recipe a meal. —Stacey Brown, Spring, TexasGo to Recipe
Waffle-Iron Pizzas
These little pizza pockets are a fun mashup using a waffle iron. Try adding your favorite toppings or even a few breakfast fillings, such as ham and eggs. —Amy Lents, Grand Forks, North DakotaGo to RecipeTaste of Home
Garlic Chicken with Herbs
Pan-roasting garlic cloves transforms them into rich, creamy deliciousness. This chicken is fantastic with crusty Italian bread or mashed potatoes on the side. —Kathy Fleming, Lisle, IllinoisGo to Recipe
Dill Pickle Hamburger Pizza
My husband’s favorite foods are pizza and cheeseburgers, so I combined the two in a pizza with mayo and dill pickle juice topping. People who try it always laugh in surprise because it’s so good. —Angie Zimmerman, Eureka, IllinoisGo to RecipeTaste of Home
Hot Dog Pie
A co-worker who loves hot dogs shared this recipe with me. Baked in a purchased pastry shell, the pie is easy to assemble and is on the table in just 30 minutes. —Amy Bullis, Henryville, PennsylvaniaGo to Recipe
Parmesan Fish Sticks
I wanted a healthier approach to fish sticks and developed a baked tilapia with a slightly peppery bite. My husband and sons love the crispy coating. —Candy Summerhill, Alexander, ArkansasGo to Recipe
Southwestern Spaghetti
Chili powder and cumin give a mild Mexican flavor to this colorful one-skillet supper. With chunks of fresh zucchini, it’s a nice change of pace from typical spaghetti dishes. —Beth Coffee, Hartford City, IndianaGo to RecipeTaste of Home
Pizza Pancakes
I clipped this recipe from our local paper a few years ago. It’s a tasty lunch treat for hearty appetites. Plan on doubling the recipe for hungry grandkids. —Maxine Smith, Owanka, South DakotaGo to Recipe
Quick Chili Mac
This combines chili with one of my favorite pasta dishes. I often serve it for company or potlucks and occasionally add taco seasoning or use beanless chili and add black beans. —Lee Steinmetz, Lansing, MichiganGo to Recipe
Hot Dog Roll-Ups
Not only do my grandchildren love these cheese-filled hot dogs, they enjoy helping put the meal together, too. It’s the perfect solution when you need a last-minute lunch. —Lyletta Searle, Morgan, UtahGo to Recipe
Tater Tot-chos
Playing with food is loads of fun when you have Tater Tots and taco toppings. Let kids build their own for smiles all around. —Eleanor Mielke, Mitchell, South DakotaGo to Recipe
Smothered Burritos
My brother-in-law teased that I only knew five ground beef recipes. I proved him wrong with my inventive spicy burritos. —Kim Kenyon, Greenwood, MissouriGo to Recipe
Muffin-Tin Lasagnas
This is a super fun way to serve lasagna for make-ahead lunches, potlucks or other fun get-togethers. My daughter took some of these to work and by noon was emailing me for the recipe. —Sally Kilkenny, Granger, IowaGo to RecipeTaste of Home
Stovetop Beef and Shells
I fix this supper when I’m pressed for time. It’s as tasty as it is fast. Team it with salad, bread and fruit for a comforting meal. —Donna Roberts, Manhattan, KansasGo to Recipe
Chicken Rice Skillet
Pleasant seasonings and plenty of vegetables highlight this traditional chicken and rice pairing. Leftovers are great reheated in the microwave. —Jan Balata, Kilkenny, MinnesotaGo to RecipeTaste of Home
Indiana-Style Corn Dogs
One of the best parts of the many fairs and festivals in Indiana is the corn dogs! My family loves corn dogs, so I fix them fairly often at home. —Sally Denney, Warsaw, IndianaGo to RecipeTaste of Home
Cheeseburger Skillet Dinner
This skillet dinner is doubly quick. The leftovers-if there are any-can be reheated to make a second meal as tasty as the first. —Karen Grimes, Stephens City, VirginiaGo to Recipe
Frito Pie
Frito pie is legendary in the Southwest for being spicy, salty and cheesy fabulous. Here’s my easy take on this crunchy classic. —Jan Moon, Alamogordo, New MexicoGo to Recipe
Grandma’s Swedish Meatballs
My mother made these hearty meatballs when we were growing up, and now my kids love them, too. My daughter likes to help shake the meatballs in flour. —Karin Ness, Big Lake, MinnesotaGo to Recipe
Cheeseburger and Fries Casserole
Kids love this casserole because it combines two of their favorite fast foods. And I like the fact that I can whip it up with just four ingredients. —Karen Owen, Rising Sun, IndianaGo to RecipeTaste of Home
Sweet Potato-Crusted Chicken Nuggets
I was looking for ways to spice up traditional chicken nuggets and came up with this recipe. The chips add a crunchy texture and flavor, while the meat is tender on the inside. —Kristina Segarra, Yonkers, New YorkGo to Recipe
Steak & Mushroom Stroganoff
This homey recipe of steak and egg noodles in a creamy sauce is just like what we had at my gran’s house when we visited. It’s one of my favorite “memory meals,” as I call them. —Janelle Shank, Omaha, NebraskaGo to Recipe
Chili Dog Pizza
My girls love it when I make this mash-up pizza with hot dogs and chili. It’s a marvelous way to use up leftover chili. —Jennifer Stowell, Smithville, MissouriGo to Recipe
Stovetop Turkey Tetrazzini
A very special aunt shared this fun spin on creamy tetrazzini. We think it’s even better the next day. —Tasia Cox, Niceville, FloridaGo to Recipe
Mama Mia Meatball Taquitos
We love lasagna, but it takes too long on weeknights. My solution: meatball taquitos. My kids get the flavors they want, and I get a meal on the table in a hurry. —Lauren Wyler, Dripping Springs, TexasGo to Recipe
Ham & Swiss Baked Penne
As a kid I loved to the hot ham and Swiss sandwiches from a local fast-food restaurant. With its melty, gooey goodness, this bake makes me think of them. —Ally Billhorn, Wilton, IowaGo to RecipeTaste of Home
Lunch Box Pizzas
When you have these fun-to-make mini pizzas, it’s no challenge finding lunch fare that the kids enjoy. Plus they pack nicely in sandwich bags and travel well, so there’s no mess. —Rhonda Cliett, Belton, TexasGo to RecipeTaste of Home
Skillet Ham & Rice
Ham, rice and mushrooms make a tasty combination in this homey stovetop dish. It goes from start to finish in just 25 minutes. —Susan Zivec, Regina, SaskatchewanGo to Recipe
Whole Grain Chow Mein
My kids are picky eaters, but teriyaki and hoisin sauces work wonders with them. They love the meatballs, and I swap the noodles for whole grain pasta. —Kelly Shippey, Orange, CaliforniaGo to Recipe
Veggie Tacos
These vegetarian tacos are stuffed with a blend of sauteed cabbage, peppers and black beans so filling, you won’t miss the meat. Top with avocado, cheese or a dollop of sour cream. —Taste of Home Test KitchenGo to Recipe
Pigs in a Blanket
These baked hot dog sandwiches appeal to kids of all ages. Even my husband, Allan, admits to enjoying every bite! We like to dip them in ketchup and mustard. —Linda Young, Longmont, ColoradoGo to Recipe
Chicken-Pepper Alfredo
When I want a lighter dinner, I use lean turkey bacon in this recipe. It gives the pasta that richness you want without all the extra fat. —Courtney Harris, Denton, TexasGo to Recipe
Parmesan Chicken with Lemon Rice
I like the challenge of inventing recipes with ingredients I have on hand. This easy-peasy meal fits the bill. —Colleen Doucette, Truro, Nova ScotiaGo to Recipe
Meatball Submarine Casserole
We were hosting a bunch of friends, and after a comedy of errors, I had to come up with a plan B for dinner. I realized that much-loved meatball subs are even better as a hearty casserole—so delicious! —Rick Friedman, Palm Springs, CaliforniaGo to RecipeTaste of Home
Turkey Salsa Bowls with Tortilla Wedges
Delicious and nutritious, this dish was a favorite of the kids who participated in the junior chef classes I taught at my church. The recipe encouraged creativity and healthy eating as students designed their own salsa bowls using whole grains, vegetables and lean protein. —Jean Gottfried, Upper Sandusky, OhioGo to RecipeTaste of Home
Pierogi Quesadillas
When I had hungry children in the kitchen and nothing but leftovers, I invented these quesadillas. Now it’s how we always use up our potatoes, meats and sometimes veggies. —Andrea Dibble, Solon, IowaGo to RecipeTaste of Home
White Cheddar Mac & Cheese
My mac and cheese is simple and has lots of flavor from the cheeses and ground chipotle chile. I use conchiglie pasta because its shape allows more melted cheese to pool inside. Yum! —Colleen Delawder, Herndon, VirginiaGo to RecipeTaste of Home
Italian Beef Patties
Make these pizza flavored patties and watch the kids devour them! Give them a try in buns for a pizza-like cheeseburger, or try them on rice or with a side of deli pasta salad for a super-fast fix. —Deanna Maciejewski, Bridgeton, MissouriGo to Recipe
Pizza Ring
Mom made a ring with chicken and broccoli one night. I said I’d rather have pizza. That’s how this recipe was born! —Tricia Richardson, Springdale, ArkansasGo to Recipe
Crispy Sage Chicken Tenders
One of my mom’s favorite chicken recipes used fresh sage. Her version was smothered with gravy, but we like these panko-crusted tenders as they are. —Deb Perry, Traverse City, MichiganGo to Recipe
Chicken Pesto with Pasta
Prepared sauce accents this warm chicken pesto pasta. Keep pesto in the freezer for the next time you have leftover chicken. —Taste of Home Test KitchenGo to RecipeTaste of Home
Pizza on a Stick
My daughter and her friends had fun turning sausage, pepperoni, veggies and pizza dough into these cute kabobs. Give our version a try or make your own using you favorite light pizza toppings. —Charlene Woods, Norfolk, VirginiaGo to Recipe
BBQ Meat Loaf Minis
Kids can have fun helping to prepare these mini meat loaves in muffin cups. For extra spice, we sometimes add 2 teaspoons chili powder and 1 cup of salsa. —Linda Call, Falun, KansasGo to Recipe
Chicken Pizza
My fun twist on typical pizza is an excellent way to use up leftover pesto. And since it’s loaded with protein-rich chicken and black beans, it’s hearty enough to satisfy everyone! —Taste of Home Test Kitchen, Milwaukee, WisconsinGo to Recipe
Skillet Mac & Cheese
This creamy mac and cheese is so simple it’s almost too easy! Kids always go for the rich cheese flavor, but I’ve never met an adult who didn’t love it just as much.
—Ann Bowers, Rockport, TexasGo to RecipeTaste of Home
Whole Wheat Pasta Bake
With a casserole this rich and saucy, it’s tempting to skip the crunchy topping and dip a fork straight into the skillet. But as one taster noted: “The bread crumbs on top make this one extra special.” —Taste of Home Test KitchenGo to RecipeTaste of Home
15-Minute Meat Loaf
I combined a few awesome-tasting meat loaf recipes to create this flavorful version, which my husband loves. And because it’s made in the microwave, the entree is ideal for busy nights. —Deb Thompson, Lincoln, NebraskaGo to Recipe
Gouda Turkey Club
With this recipe, two can enjoy the taste of something new and elegant in minutes. All you need to add is the ambiance for a bistro meal at home. —Karen Harris, Littleton, ColoradoGo to Recipe
Garlic Toast Pizzas
Between working full-time, going to school and raising three children, finding time-saving recipes that my family likes is one of my biggest challenges. These quick pizzas pack a huge amount of flavor. —Amy Grim, Chillicothe, OhioGo to RecipeTaste of Home
Triple Cheese Twists
Our stovetop macaroni and cheese is extra special, thanks to the buttery crumb topping. —Taste of Home Test KitchenGo to Recipe
Zesty Grilled Ham
If it’s ham, my kids will eat it, but they like this kicked-up recipe best of all. Even the small ones eat adult-sized portions, so be sure to make plenty. —Mary Ann Lien, Tyler, TexasGo to Recipe
Turkey Ranch Wraps
Here’s a cool idea that’s ready to gobble up in no time. It’s a terrific use for deli turkey. Just add lettuce, tomato, green pepper, shredded cheese and ranch dressing for a flavorful blend. —Taste of Home Test KitchenGo to RecipeTaste of Home
Pizza Quesadillas
When my husband and I needed a quick meal, I fixed this recipe using leftover ingredients. Unlike traditional Mexican quesadillas, it calls for Italian meats, cheeses and seasoning. Serve it with a green salad for a simple dinner for two. —Barbara Rupert, Edgefield, South CarolinaGo to RecipeTaste of Home
Italian Submarine
My Italian husband grew up eating this flavorful sandwich, which his mother used to make it after Saturday chores were finished. Put the sub together a few hours ahead and refrigerate, then serve with chips, veggies and dip for a delicious meal. —Christine Lupella, Fifty Lakes, MinnesotaGo to Recipe
Tortilla Chicken Bean Soup
Tasty toppings jazz up this no-fuss soup that has Mexican flair. The recipe for this sure-to-please soup was given to me by a friend. I make it often for company, and everyone asks for the recipe. You can substitute pinto beans in red chili sauce for the regular pinto beans and cumin called for in the recipe. —Michelle Larson, Greentown, IndianaGo to Recipe
Hearty Beef Ravioli
In this fun family-friendly supper, we add our favorite taco toppings to beef ravioli. It’s easy for kids to customize their own fixings for a no-fuss meal. —Taste of Home Test KitchenGo to Recipe
Caesar Chicken with Feta
My tomatoey chicken is the perfect answer on those crazy days when supper has to be on the table in 30 minutes, tops (doesn’t hurt that it’s delicious, too). —Denise Chelpka, Phoenix, ArizonaGo to RecipeTaste of Home
Ranchero Supper
This hearty dish is fast and easy to fix after a busy workday. We like to use hickory and bacon baked beans and serve it with fruit or a green salad for a complete meal. —Karen Roberts, Lawrence, KansasGo to Recipe
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