Last month, in the field of virtual health, CinfaSalud presented the results of a study titled "Perceptions and Health Habits of the Spanish Public Regarding Child Nutrition." This study was conducted through an online survey, with participation from over 3000 adults who have minor children. I was struck by the fact that only 37.3% of parents in our country regularly eat with their children (at least 10 times a week); however, there are also cases where parents' perceptions of their children's weights do not reflect reality, which is notably highlighted at a rate of 40%.

As we mentioned earlier, some parents do not realize that their children are overweight or obese, and according to this research, this rate is 13.1%. A sedentary lifestyle (exacerbated by the "excessive" use of mobile devices, television, and gaming consoles) is now considered a "pandemic" worldwide, but an energy imbalance is also contributed by a diet low in fiber, poorly varied, and rich in sugars (among other mistakes we make).

In recent years, various expert groups have emphasized that frequent family meals serve as a strong "protective shield" against malnutrition, excessive weight, and various emotional and behavioral issues. How, with whom, when, and in what environment children eat is as important as what they eat. Therefore, eating with family is a simple yet powerful tool to instill habits that children can adopt throughout their lives.

Of course, we are pleased with the conscious identification of some data; we are providing more benefits to children with our current habits. However, relying solely on the goodwill of eating together is not enough; as families, we face an almost monumental task of giving them the best, such as ensuring there are no distractions; understanding "the best" as the healthiest. And when I say healthy...

Although the recommendations from international organizations are becoming increasingly clear, the environment in which we find ourselves during the food selection and purchasing process often works against us. Processed foods, sugary drinks, and fast food options are abundant, frequently featured in advertisements, and are often cheap and easy to prepare, attracting every family with little time and much fatigue.

Now, instead of completing the previous sentence, I propose a challenge: Recall the last time you went to a supermarket or a commercial area (the market does not count for this test, but it does for balanced nutrition), okay... now try to remember the sizes of the section for vegetables and fruits + other fresh products (eggs, meat, fish, cheese) + products made from whole grains and legumes within the total.

What did you find? Shelves dedicated to salty snacks or salted nuts, industrial pastries, fruit juices, chocolates, biscuits; yes, seemingly more emphasis is placed on the consumption of vegetables, but the "others" are much easier to "open and eat," so how often do we open a packet of salty noodles and avoid preparing lentil dishes?

We have some misconceptions about nutrition.

And we carry these with "the best intentions." For example, we continue to think that breakfast is the most important meal of the day, and we have seen that this is not entirely true; we also focus on the apparent goodness of a dairy and cereal-based breakfast, but there are few things that tell us that a slice of whole-grain bread (with olive oil and tomato) is much better than a few biscuits or that having breakfast with a banana and tangerine (skipping the glass of yogurt or milk) is not a problem.

This situation is compounded by the understanding that “it’s enough if the child eats something,” which leads to many meals being resolved with heavily processed products enriched with sugar, salt, and unhealthy fats. Unknowingly, children become accustomed to very intense and sweet flavors, making it harder for them to accept simple foods like vegetables, legumes, or fish. Eating with family helps to break these misconceptions, as it allows children to see adults enjoying homemade and varied meals.

Experts reviewing scientific evidence indicate that children who eat frequently with their families consume more fruits, vegetables, and nutrient-dense foods and less fast food, sugary drinks, and snacks. They also tend to have breakfast more often and maintain regular meal times, which is critical for ensuring a balanced appetite and good self-regulation throughout the day.

On the other hand, those who eat alone or haphazardly are more likely to consume hamburgers, pre-cooked pizzas, pastries, and sugary drinks. Therefore, family meals are not only a good time for education but also very concretely change the type of food that ends up on the plate.

We don’t have to eat everything...

Again, we turn to the wisdom of Juan Revenga, preparing meals with basic ingredients makes more sense (just like our mothers and grandmothers did), because if we presented “everything” on the plate to our children today, they would eat real junk filled with low nutritional value and excessive additives, too much sugar (and then we complain about obesity), salt, or unhealthy fats. Nutrition experts (those who do not serve the food industry, of course) are making great efforts to help us understand that the healthiest foods are those that do not require advertising on television or do not support any events.

On the other hand, according to Harvard University, a “healthy plate” is one where half is filled with vegetables, fruits, and greens. Grains should preferably be whole grains, and healthy proteins (legumes, fish, limiting red meats, and avoiding foods like bacon) should be preferred. The best drink is water. In this sense, the healthy eating pyramid is not entirely beneficial for health, as it places refined grains, which lack fiber, at its base, which is very beneficial for the body.

When these ideas are brought into the family routine, eating at home becomes an excellent environment for implementing a balanced nutrition model. If there are always some vegetables, some healthy protein, a portion of whole grain, and water as the main drink on the table, children grasp that this is normal. There’s no need for big talks: repeating every day is a very powerful method for food education.

Moreover, everyone eating the same thing helps avoid the classic scene of separating the “child” ultra-processed plate from the “adult” plate for others. Experts recommend that from a certain age, children should eat the same thing as the rest of the family, with only textures or sizes needing to be adjusted when necessary. Frequent family meals make this possible and prevent the child from growing up thinking they can only eat pasta, sausage, or nuggets.

The Benefits of Eating with Family.

We had previously detailed these benefits regarding family meals, and we can also remind that eating with family helps children participate in meal preparation, prepares the table, and allows them to learn healthy menus. Undoubtedly, we will feel more connected when we have a common space to share the experiences of the day. Ideally, we should eat together for lunch and dinner, but the challenges parents face in adapting prevent them from being present during the times children have lunch breaks; therefore, having family dinner every day is not a bad option either. At this point, I think that busy working hours can be beneficial.

Scientific and health organizations, including the World Health Organization and various pediatric and nutrition associations, clearly recommend that families try to share meals as much as possible each week. It doesn't have to be all of them, and it’s not always dinner: breakfasts, weekend lunches, or any planned meal where children feel with at least one parent or caregiver also count.

According to recent scientific literature reviews, children who eat with their families frequently are more likely to consume foods rich in key nutrients (fruits, vegetables, quality dairy products) and consume less fast food and sugary drinks. These shared meals have also been associated with a lower risk of excessive weight and obesity in childhood and a lower prevalence of eating disorders such as anorexia or bulimia as the frequency of family meals increases each week.

However, the positive effects go beyond nutrition. Various studies have shown that frequent family meals are associated with better self-esteem, lower risk of depression and anxiety, and lower substance use during adolescence. Eating together opens a daily communication space where children can express how they feel, ask for help when they have a problem, and feel that their parents are emotionally present.

Family mealtime allows us to explore our children's tastes and adapt meals. To ensure the success of these family gatherings, we should avoid monotony and pay attention to organizing a weekly menu that children can participate in.

Additionally, eating with family allows adults to early detect concerning changes in nutritional behavior: sudden loss of appetite, rejection of certain food groups, overeating, overly restrictive behaviors, or fears of gaining weight. Observing how the child eats, how much they take, and how they relate to food is a very valuable prevention tool against eating disorders.

Meal Environment: Screens, Communication, and Participation

However, simply sitting physically at the same table is not enough. Research shows that the environment and quality during meals are decisive. For example, having an open television during meals or using mobile devices and tablets reduces the quantity and quality of healthy foods offered and consumed. Attention is distracted, less talking occurs, and eating happens in a more automatic manner.

Therefore, current recommendations emphasize turning off screens and devices during family meals whenever possible. This facilitates communication, allows parents to model calm eating with their own examples, and helps children learn to listen, wait for their turn to speak, and share what they experienced throughout the day.

Another proven strategy to encourage good habits is to actively invite children to participate in the meal preparation process: selecting recipes, making shopping lists, washing fruits and vegetables, mixing ingredients, or serving water. From a very young age, they can take on small responsibilities such as placing napkins, setting utensils, or clearing the table.

This participation not only enhances cooking skills and autonomy but also makes children more willing to try new foods. When they feel they have contributed to preparing a dish, they often show more curiosity and openness towards it; this is particularly beneficial for unfamiliar vegetables or legumes.

Regularity is also important: making mealtimes more or less fixed helps children better regulate their hunger and satiety and prevents them from snacking throughout the day. If family routines are very complicated and only three meals can be shared per week, experts remind us that “every meal matters”: it is better to set a realistic goal and stick to it than to strive for something impossible and give up at the first difficulty.

Eating with Family: Challenges and Solutions in Fast-Paced Life

The pace of modern life has significantly limited the interaction between parents and children, and one of the most affected areas is family meals. This is a concern that needs attention, as good nutrition not only meets our children's physical and biological needs but also becomes a privileged moment for family relationships.

Families are very busy, and balancing work and care is challenging. They have to cook and eat quickly: parents who work long hours often spend less time preparing meals and find it easier to offer their children a quick meal, especially in low-income families and situations where parents work multiple jobs. Work stress and broken working hours are associated with fewer family meals and more quick dinners or everyone eating on their own.

Additionally, the design of many homes (small kitchens without tables), the abundance of fast food services, and the idea that “eating well” requires complex and lengthy recipes contribute to this situation. In response, nutrition and family education experts suggest some practical approaches:

  • Prioritize simplicity: a family meal doesn’t have to be perfect or complicated; a single complete plate (for example, a vegetable and legume dish), bread, fruit, and water are sufficient.
  • Utilize weekends: if meeting during the week is impossible, setting aside a late breakfast, lunch, or dinner together can be used as a fixed moment.
  • Plan a basic menu: writing down what to eat each day on a visible board or paper helps reduce stress, organize shopping, and avoid resorting to haphazard quick meals.
  • Keep healthy “lifesaver” resources on hand: having canned legumes, frozen vegetables, eggs, or canned fish in natural olive oil in the cupboard makes it easier to prepare a healthy dinner in a few minutes.

In conclusion, rather than striving for perfection, it is important to maintain at least a few meals a week as family spaces, adapting to the reality of each home and remembering that these moments are a long-term investment in physical and emotional health.

Eating with Family: An Educational and Emotional Tool

Last night, at dinner, my two-year-old son decided to try lettuce and tomato salad. It didn’t really excite him much, but it was an important start: he hadn’t even wanted to see it until now! This small success makes me think about how important eating with family is for children's nutritional education. Are you curious about the benefits of eating with family in daily life for children and parents?

Such experiences strengthen nutrition and the emotional bond between parents and children, turning the table into a space for learning, communication, and well-being. As we know, imitation is the best tool parents have to persuade their little ones; they love to repeat the behaviors of those around them.

For example, it is impossible to reason with my child about the benefits of fruits and vegetables if I am not trying them myself. Through the imitation of behaviors, I know my child will adopt healthy eating habits from the family or school. Additionally, eating with family also strengthens children's mental health, providing security and stability.

Eating with family helps children establish the routines they need to feel safe. Sitting together at the table teaches respect for order, listening, and sharing; these social skills will also be applied in other areas such as school. Additionally, this moment helps parents better understand how their children feel in their daily lives.

For parents, sharing meals with family is an opportunity to establish a real connection amidst the fast pace of daily life. It offers a chance to strengthen bonds, convey values, and create memories that children will remember throughout their lives. As a result, it is a simple habit that nourishes not only the body but also trust and family ties.

Eating with family has many interesting benefits in addition to promoting the introduction of new foods:

  • Children's nutrition develops in a suitable environment, not haphazardly, but in a place where all family members enjoy. A child who eats alone can sometimes get bored and eat reluctantly, as they want to pass the situation and place. The child should understand that eating is a pleasure rather than a necessity.
  • Interest in non-pureed diets and chewing habits increases from the age of one, and imitation awakens their desire to eat alone and thus develop their motor skills.
  • A rhythm is established at mealtime: they learn to eat slowly and chew well, but without leaving the table; as the proverb says, “without rushing but without stopping.”
  • Children's appetites are stimulated, for those who struggle with eating, just like when we attend an invitation and enjoy the environment, we eat more than we want.
  • It helps to detect and prevent possible eating disorders in children: anorexia, binge eating, phobias, or allergies, regardless of whether they are temporary or not.
  • The mealtime is an opportunity to teach small responsibilities at home: setting or clearing the table, sweeping up crumbs from the floor, etc.
  • It nourishes communication among parents, children, and siblings. It is one of the family gatherings we have in daily life.

To maintain this habit over time, it is important to set regular hours and avoid distracting elements like screens; it is also beneficial to involve children in simple tasks like setting the table. Talking during meals, showing interest in their activities, and making this moment something to look forward to are also recommended.

In addition to eating together, many families strengthen their bond with other daily routines such as reading a bedtime story, watching a family movie on a specific day, visiting grandparents, or cooking and cleaning together at home. All these activities, including family meals, provide a sense of stability and belonging; this is vital for children's emotional development.

Learning proper nutrition behavior is quite important and is one of the primary duties of parents, so it is best to involve the youngest family members at the table as soon as possible, making room for high chairs if necessary and adjusting the times to fit their routines. Eating with family positively affects children's holistic development and the harmony of the home, so it is worth taking the time to create your own “shared meal plan.”

Images — USDAgov, donnierayjones, Leslie Science & Nature Center.

When these evidences and experiences are collectively examined, eating with family transforms from a simple detail of home organization into a strategy that is key to health: a simple habit that protects against poor nutrition, accompanies children's emotional growth, and strengthens the family every day.