Written by Dietitian, Elis Halenko 

    Edited by Dietitian, Christina Iaboni 

Why Family Meals Matter

As a dietitian and mom, I know how challenging it can feel to juggle busy schedules while still prioritizing quality family time. The good news is that family meals don’t have to be elaborate or time-consuming to make a meaningful impact.

In this blog, we’ll look at the importance of family meals as well as some simple ways you can connect as a family while eating together.

Research shows that eating together as a family can positively influence everything from kids’ eating habits to their sense of belonging and emotional well-being. Children who regularly share meals with their families are more likely to eat fruits and vegetables, less likely to consume sugary drinks, and often report feeling more supported and connected at home (1).

Family meals also encourage communication and build resilience. Sitting around the table provides children a safe space to share about their day while giving parents the chance to model healthy eating habits in a relaxed and enjoyable way (2). Even if meals are short, the ritual of gathering around food helps families slow down and reconnect.

Simple Ways to Build Family Connection Over Meals When Life Gets Busy

If you are looking to enjoy more family meals together or start some family routines, here are some simple ideas that keep everyone involved and don’t take much time:

Quick Weeknight Connections

  • Plan meals together: Involve kids by letting them choose a veggie, seasoning, or favorite recipe for the week. When children have a say, they’re more likely to eat and enjoy the meal.
  • Prep together: Invite kids to wash and peel potatoes, stir a sauce, or set the table. Even small tasks make them feel involved and capable.
  • Build-your-own meals: Tacos, pizza, bowls, or baked potato bars let everyone customize their plate. It sparks conversation and keeps mealtime interactive. Some of our favourite build-your-own recipes from our website are:
  • 10-minute breakfasts: Sharing a quick oatmeal topped with fruit, or sheet pan breakfast hash in the mornings can be just as meaningful as sitting down at dinner.
  • Lunchbox love notes: Stay connected during busy days and slip one of our Little Connections Lunchbox Cards into your kids lunchbox. Simply print, cut, and tuck one into their lunch for a little surprise. You can even add your own special note on the back.

Weekend Rituals

  • Sunday prep as a family: Play some music and roast a big batch of Little Potatoes, chop veggies, or bake muffins together. Sunday meal prep doubles as spending quality time with family members while lightening the load during the week.
  • Family breakfast or brunch: Pancakes, roasted potatoes, and fruit make an easy spread that gets everyone gathered before the day kicks off. Some of our favorite weekend family breakfast recipes are:
  • Cooking “challenges”: Give kids a fun role, like choosing a seasoning for roasted potatoes or picking a veggie to pair with dinner.
  • Conversation Cards: Use our Free Conversation Cards to prompt conversation at dinner. These cards are meant to help you feel more connected to your family and loved ones on busy days.
  • Seasonal traditions: Use food as a way to mark small seasonal changes- like making potato soup on the first chilly fall evening. These traditions stick with kids for years to come. Check out our connection cards for the Holidays &

Lean Into Simple Recipes to Maximize Family Time

Potatoes are one of my favorite foods to lean on when it comes to creating simple, nourishing, and family-friendly meals. Here’s why:

  • Nutritious & satisfying: Potatoes are a source of carbohydrates, potassium, vitamin C, and fiber (especially with the skin on). These nutrients support growing kids and keep the whole family fueled (3).
  • Versatile & quick: Whether roasted, boiled, mashed, or pan-fried, potatoes adapt beautifully to countless recipes. They make it easy to whip up meals that please both picky eaters and adventurous foodies.
  • Budget-friendly: potatoes are an affordable and versatile staple that help you create hearty meals everyone will love

When meals come together quickly and taste delicious, it makes gathering around the table more enjoyable.

Easy Family Mealtime Connection Idea to Try This Week

Next time you roast Little Potatoes (try tossing them with olive oil, garlic, and fresh herbs for a sheet-pan side dish), set a stack of Little Connections cards on the table. Let each family member draw one to kick off the conversation. It’s an easy, low-pressure way to make dinner more engaging and remind everyone that family time matters, even on the busiest nights.

Family meals don’t have to be perfect to foster connection. With a few thoughtful conversation starters and simple recipes, you can turn everyday dinners into opportunities for staying connected. Because at the end of the day, it’s not just about what’s on the table- it’s about who’s around it.

References:

  • Hammons, Amber J., and Barbara H. Fiese. “Is Frequency of Shared Family Meals Related to the Nutritional Health of Children and Adolescents?” Pediatrics, vol. 127, no. 6, 2011, pp. e1565–e1574. American Academy of Pediatrics, https://doi.org/10.1542/peds.2010-1440.