Ramsey County

April 28, 2008

The Disappearing Meal

            Families who are juggling two jobs, school, extra-curricular activities, and other commitments know that something has to flex before the entire schedule dissolves into chaos. It’s easy to understand why family mealtime may be one of the first things to flex.  And yet, family meals are not only a time for strengthening family ties and keeping track of your children’s lives, they can actually lead to better physical and mental health for your children!

             According to a survey conducted by the University of Minnesota frequent family meals are related to better nutritional intake, and a decreased risk for unhealthy weight control practices and substance abuse. The study showed that families eating meals together "every day" or "almost every day" generally consumed higher amounts of important nutrients such as calcium, fiber, iron, vitamins B6 and B12, C and E, and consumed less overall fat, compared to families who "never" or "only sometimes” eat meals together. Back in 1994 a Lou Harris-Reader’s Digest national poll of high school seniors showed higher scholastic scores among students who frequently shared meals with their families. And a survey of high-achieving teens showed that those who regularly eat meals with their families tend to be happier with their present life and their prospects for the future.

            What happens when families eat together?  Good food is a start but good communications happen too when families eat together.

            It's a time for face-to-face interaction – This is a time to look at your family members. Does your child look happy? Does he look healthy? It's a time to discuss everyone's day. If you are sitting down to brunch, take this time to plan out the rest of the afternoon activities as a family.

            Encourages predictability – An important part of eating meals together is showing up hungry. If children knew that dinner is at the same time everyday they will learn to pace their snacks before dinner. It will also help them to organize a schedule by accomplishing certain tasks before dinner such as practicing the piano and finishing their math homework.

            Enhances communication skills – Children learn how to hold a conversation by listening and participating in conversation at the dinner table. They learn how to initiate conversation, take turns, maintain and change topics, and request clarification.

            Teaches children manners and human relations – At the dinner table children learn such manners as "Please pass the bread” and  "Elbows  off the table."

            Helps children feel part of a family unit – Encourage your children to help you prepare a meal together. Put them in charge of a task such as making a salad. Children feel a sense of worth and importance when they are wanted and needed at the table and in the kitchen.

            Encourages healthy eating – Eating together discourages obesity and eating disorders, etc. If you know you are expected for dinner, then you will eat fewer snacks before and after the meal. When eating is a social activity, we are limited to eating in only certain situations. If we are free to eat anything, anytime, anywhere, with no one keeping an eye out for the amount or quality of what we consume, it is easy to see how our weight can balloon.

            The following family-friendly recipe might be one to include in your next family mealtime.

            Cheesy Skillet Lasagna

1 lb. lean ground beef
1 onion, chopped
2 cloves garlic, minced
3 cups uncooked mafalda (mini lasagna noodles)
28 oz. jar spaghetti sauce
1-1/2 cups water
1 cup small curd cottage cheese
8 oz. pkg. cream cheese, softened
1/2 cup grated Parmesan cheese
2 Tbsp. chopped fresh parsley
1/2 tsp. dried basil leaves
1/4 tsp. dried oregano leaves
1/2 cup grated Parmesan cheese
1 cup shredded Mozzarella cheese

          In heavy skillet, brown ground beef with onions and garlic. Drain thoroughly. Add uncooked noodles, spaghetti sauce and water to meat in skillet. Mix well and bring to a boil, then cover skillet, reduce heat and cook 15-17 minutes until noodles are tender, stirring frequently.

            Meanwhile, combine cottage cheese, cream cheese, Parmesan cheese, parsley, basil, and oregano in a small bowl until blended.

            Spoon the cottage cheese mixture evenly over cooked mixture in skillet. Sprinkle with mozzarella cheese. Cover and cook 5 to 7 minutes until cheese is melted and mixture is hot. Remove from heat and uncover. Let stand 5 minutes before serving. 6 servings

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Devils Lake  ND  58301
701-662-7027
email - ramsey@ndsuext.nodak.edu