True North: A family magazine for Bend and Central Oregon.

Your Children's Health and The Family Meal
by Debbie Walhof, MD and Laura Staver, ND

Recently medicine has been slowly moving towards acknowledging both its scientific and intuitive aspects. As the medical world moves toward integration, the nutrition world is also beginning to acknowledge that both the science of what we eat and the art of how we eat are relevant factors in our health.

In the past few decades, the "what" or the content of our diets has been big news! Nutritionists, doctors, and the media remind us to eat more omega-3, to stay away from trans-fats, and to eat whole fresh seasonal foods.

But we are now starting to discover that "how" we eat food also plays a role in our health.

According to a 2003 survey, 40% of American families eat dinner together only 2 or 3 times a week, while 60% eat dinner as a family less than 2 times a week. This differs greatly from a generation ago when 80% of families ate dinner together almost every night.

What studies are saying
So what are studies saying about how the environment in which we eat can affect our health and well-being?

The Widowson study highlighted the role of environmental factors in weight gain. Children in orphanages during WWII receiving similar nutrients gained weight differently depending on the emotional atmosphere they were in during their meals. Those who ate in positive, nurturing, tranquil environments gained more weight.

Journal of Adolescent Health (May 2003) and Journal of American Dieticians Association (March 2003) surveyed the meal patterns and dietary intake of teens. They concluded: 1 in 5 adolescents ate less than the recommended daily amount of fruits and vegetables. However, they also noted that when parents were present at the evening meal the teens ate fruit, vegetables, and dairy and drank less soda.

The National Center for Addiction and Substance Abuse at Columbia University (CASA) released a report entitled "The Importance of Family Dinners" (September 2003). They surveyed about 2,000 12-17 year olds and concluded:

As family dinners declined, teen substance abuse rose
Teens who ate dinner with their families 5 or more times a week were 2 times as likely to receive A's in school and had half the average risk of substance abuse.
Teens who ate more than five dinners a week with their families were:
- 32% less likely to try cigarettes.
- 45% less likely than their peers to try alcohol.
- 24% less likely to try marijuana.

Planning a Family Meal
There are many possible present day obstacles to the family mealtime. Finding time to cook and sit down together and eat can be a challenge with jobs, schools, and activities to juggle. Each family has to find a way to come together that works for their unique situation. Maybe family breakfast works better than dinner. Or perhaps waiting for a parent who comes home late to sit and share a healthy dessert together at the dinner table is the answer — exploring and involving your children in the process will help make whatever plan you choose work for your family. A few general rules and ideas to consider when structuring your unique family mealtime:

Make the meal the main event and connecting with each other the goal:
- No TV.
- No phone calls.
- No reading materials at the table.
Try to involve the kids in choosing the meal plan and preparing the foods.
Connect with your family through sharing your family's food traditions. Cook with your children and share your childhood stories involving food, cooking, and meal time.
Teach your child not to be afraid of trying new things. Tasting a new food is important before deciding that you do not like it; a life skill that transfers to other areas of their lives.
Mealtimes are great times to discuss concepts like tolerance. Teach your children not to judge themselves or others around food issues. For example, teaching your child why your family chooses to be vegetarians is very important. But it is just as important to teach them to respect others for making different choices.
Take the time at meals to teach your children social skills. Recent studies show that conversation during family meals can strengthen intellect, teach listening skills, broaden vocabulary and teach manners.
Use family mealtime as an opportunity to learn about each other's day or plan future family activities. The point of the meal is to connect with each other.
Most importantly, model the eating habits that you hope to instill in your children. They may not admit it to you, but your behavior, habits, and beliefs are the foundation for their ever-growing system of beliefs.

* Hint! Unpleasant issues and discipline (chores, grades, etc.) should be saved for another time. If your child is at the age where eating has become a battle, have them stay at the dinner table to participate in the family event whether they choose to eat or not. Avoid power struggles at the table, and allow your child to enjoy emotionally connected time with the family.

If time is the obstacle to planning family meal time take time to review outside activities with the whole family. You might find that everyone is eager to give up something extra-curricular in exchange for together time. And remember, slowing down our lives and taking time to eat together with our families and friends might just make the whole family healthier and happier.

Dr. Debbie Walhof has practiced pediatric medicine for over 19 years and is a specialist in Integrative Medicine. She can be contacted in Bend at 415-548-0503. Dr. Laura Staver is a naturopathic physician with over 12 years experience. She practices in NorthWest Crossing and can be reached at 541-388-2207.