Family meals: why eating together matters for health
Social Connection
Key points
- 3+ family meals a week: 12% lower odds of overweight and 24% higher odds of healthy eating in children.
- 35% lower odds of disordered eating.
- Meta-analysis of 57 studies: more frequent family meals are linked to better nutrition in children.
- Atmosphere matters: no phones or TV, plenty of conversation.
More than food
Family meals are a chance to model healthy eating, talk about the day and simply be together.
What the research shows
Meta-analysis. Pooling 17 studies with about 182,000 children and teens, researchers found that those who shared 3 or more family meals a week had 12% lower odds of overweight, 20% lower odds of eating unhealthy foods, 24% higher odds of eating healthy foods and 35% lower odds of disordered eating than those who had fewer (Hammons & Fiese, 2011).
Nutrition. A later meta-analysis of 57 studies confirmed that more frequent family meals were linked to better diet quality in children, including more fruits and vegetables (Dallacker et al., 2018).
How to organize family meals
- Set a realistic goal, such as three shared meals a week.
- Turn off the TV and put phones away.
- Involve children in planning and cooking.
- Keep conversation positive; avoid battles over food.
- Simple meals count; it is the togetherness that matters.
Caveat
These studies are observational; families who eat together may differ in other ways.
Frequently asked questions
Does breakfast or lunch count?
Yes. Any meal shared regularly counts.
What if our schedules do not allow dinner together?
Try weekend breakfasts, a snack together after school or a few set dinners each week.
Sources
- Hammons et al. (2011). Is Frequency of Shared Family Meals Related to the Nutritional Health of Children and Adolescents?. Pediatrics 127(6):e1565-e1574. doi:10.1542/peds.2010-1440
- Dallacker et al. (2018). The frequency of family meals and nutritional health in children: a meta‐analysis. Obesity Reviews 19(5):638-653. doi:10.1111/obr.12659
- Holt-Lunstad et al. (2010). Social Relationships and Mortality Risk: A Meta-analytic Review. PLoS Medicine 7(7):e1000316. doi:10.1371/journal.pmed.1000316
Keep reading
Social Connection Volunteering and health: how helping others affects you
What systematic reviews and meta-analyses show about volunteering, depression, life satisfaction and mortality, and how to start without burning out.
Social ConnectionPurpose in life and health: how meaning is linked to longevity
What a study of nearly 7,000 Americans over 50 found about life purpose and mortality, why purpose matters at every age and how to find meaning.
Social Connection Loneliness as a health risk: what you should know
How loneliness and social isolation are linked to mortality, heart disease and stroke, who is most at risk and what helps.
Related topics from other pillars
Stress Music and stress: what meta-analyses show
What a meta-analysis of more than 100 studies found about music, psychological stress, heart rate and cortisol, and how to use music to unwind.
Physical Activity Kids and physical activity: how much they need and how to limit screens
How much physical activity children and teens need according to U.S. and WHO guidelines, why it matters and practical ideas for families.
StressSocial support as a buffer against stress
What the classic stress-buffering hypothesis says, how perceived support protects health and why asking for help is a skill.
Social Connection tools
Three-item loneliness scale (UCLA-3)
Three questions used in major U.S. studies of loneliness.
QuizDe Jong Gierveld loneliness scale (6 items)
Measures emotional and social loneliness.
QuizOslo Social Support Scale (OSSS-3)
Three questions about who you can count on.
PDF · WorksheetMy connections map
A worksheet for mapping your social network and planning contact.
PDF · Tracker"One get-together a week" tracker
A monthly tracker of social contact.
PDF · CardsFamily dinner conversation cards
24 questions for phone-free conversation at the table.