Family meals for happier, healthier kids and adults

Photo Credit: Jimmy Dean

Let’s face it, humans are pack animals, we aren’t meant to be alone! Experiences that bring a sense of belonging are incredibly important, and nothing brings people together quite like a good meal. Thinking back on family meals growing up brings back fond memories for many of us, but the impact of eating together goes deeper than that. Eating as a family has been shown to benefit both physical and mental health not only for children, but parents as well. Why? Let’s delve a little deeper to find out. 

1. Mentally healthier teens

Families who eat together frequently have shown lower rates of depressive symptoms, suicidal ideation, and eating disorders in teens. The reason why can lead back to a variety of factors. For one, when parents are able to have quality interaction with their children on a daily basis, they are able to identify changes that may be an indicator of riskier behaviour such as changes in eating habits, friend groups, or academic performance. Parents are also more likely to identify instances of bullying, and therefore able to help their kids address the problem if it is occurring. This time spent together ultimately leads to happier and safer kids. 

2. Physically healthier kids and parents

Children and teens who regularly eat meals with their parents are less likely to be overweight or obese. This makes sense—parents can monitor what their kids are eating and prepare healthier options than the faster snacks and meals teens often choose for themselves. But the affect also leads to healthier parents! Parents who eat with their kids report less diet and binge eating behaviours, as well as reporting to eat more fruits and vegetables. Perhaps parents are trying to set a good example for their kids or cooking when they know they’re family will be eating it may lead to healthier choices when it comes to food preparation. But whatever it is, it’s working in everyone’s favour! And since eating healthier is a passion of ours in any situation, we can’t miss this opportunity to plug some of our plant-based meals and vegan life recipes—check it out and save yourself deciding what to make tonight!

3. A more sober present and future

Children and teens who regularly eat with their parents are shown to be less likely to abuse drugs and alcohol. And this affect doesn’t just apply to their younger years. Adults who reported eating regularly with their families as a child remain less likely to report incidences of drug abuse as adults. 

4. Better relationships

When it comes down to it, eating together is an opportunity to spend quality time as a family—that’s what’s most important. Busy schedules or night shifts might not make regular, family meals possible for everyone, and that doesn’t mean your family is doomed. If you are able to have consistent family time in another way, that’s also a great option! But for those of us who have the privilege of being able to schedule daily family meals, the benefits of eating together are hard to ignore. And having a dedicated time where parents and kids always know they can share and connect as a family is a great way to ensure family time doesn’t get lost in the hustle of everyday life. So, turn off the tv, prepare something the best you can, and start a new tradition. One that your kids can then pass down to their families for happier and healthier generations to come. 

Are you an omnivore looking to try plant-based meals?

For all the meat eaters out there, omnivores and carnivore’s alike, a full plant-based diet may not be something you want to consider. Maybe a diet with no animal products isn’t right for you, and there’s no shame in that. Knowing what works best for your body and lifestyle is the base of any healthy diet. But that doesn’t mean you can’t love your plants just as dearly as the rest! A good veggie can hold its own as the star of any dish. Trust us, even our most carnivorous friends can’t say no to a well-done black bean and mushroom burger or cauliflower wings. The difference is in the mindset, variety, and having a delicious recipe. Three things, we happen to know all about. 

1. Mindset

   Many of us have grown up eating animal products in every meal. In fact, a meal just doesn’t feel complete without them, and we can’t see that changing. Maybe we’ve had plant-based meals before and felt unsatisfied or are afraid that all plant-based diets are too restrictive for our lifestyles, but this doesn’t have to be the case. Adding even one plant-based meal to your diet is a healthy choice you can be proud of. Maybe you’re interested in adopting meatless Mondays, or only eating meat for dinner or when eating out. It doesn’t have to be a hard and fast line, and you can incorporate more veggies or beans into any meal you like. But what about the satisfaction? A meal with no meat? Is it even a meal, or just rabbit food? Let’s see. 

2. Variety

   Ever sat down for a beautiful meal of plain lettuce, only to eat a mountain of it and still feel hungry and unsatisfied? Who hasn’t. And while no one can argue that lettuce isn’t a healthy choice, it can’t be the only star. Balanced, plant-based diets are just as varied and delicious as their meat-based alternatives. And with more and more resources out there, it’s never been easier to find delicious, plant-based meals to try. The trick to feeling full and satisfied is to make sure your plant-based meal includes all the proteins, fats, and carbs your healthy, meat-based meals provide. Add tofu, tempeh, legumes or hummus for proteins. Avocados, healthy oils, and nuts and seeds for fats. Oats, sweet potato and banana for carbs. All these delicious foods are both filling and delicious. And by ensuring you are still getting your recommended intake of proteins, fats and carbs, you are making sure you feel fuller, longer, on healthy options. 

3. The Recipe

   One of the main complaints we hear about a plant-based diet is that it’s boring. People create the same meal they would have in their meat-forward diet, and just remove the meat. Let’s look at a classic—steamed broccoli with baked potato and steak. Now remove the animal products. What flavour are you left with? What did you do to spice up that broccoli? And how are the potatoes without the slab of butter, bacon bits and sour cream? No wonder it’s boring. Eating plant-based shouldn’t mean taking away. Plant based recipes are packed with flavour, and when those veggies are treated with the same time and care as a well marinated steak, they earn their place as the star of any dish. Not sure where to start?

With all these options, it couldn’t be easier to incorporate delicious, and filling plant-based meals into your diet. And with the right mindset, variety, and recipes, you won’t feel like you’re sacrificing anything. Once a week, once a day, or switch it up. If adding more plants, whether it be plant-based, vegetarian, or vegan meals, is something you’d like to try, why not today?