It’s better together

Trying to improve your family’s eating habits without nagging, cajoling, threatening or bargaining can be a difficult task. There is, however, a simple, though not always easy, way to do it: Eat meals together as often as possible.

Several studies have found that regular family meals are linked with increased consumption of fruit and vegetables, two food groups in which most Americans fall short. And though teens may roll their eyes or throw an Oscar-worthy fit before coming to the table, those who regularly eat with their families are more likely than their counterparts to eat higher amounts of dairy foods and whole grains and to guzzle fewer soft drinks. One study even found that family meals protect against disordered eating by reducing chronic dieting and binge eating.

And the benefits of family meals may go far beyond nutrition. Last year, researchers at the University of Minnesota reported that teens who ate seven or more meals with their families each week generally had higher grade-point averages and were less likely to feel depressed, drink alcohol, smoke cigarettes or use marijuana than those who ate fewer than two meals a week with their families.

Yet in many households, the family dinner is an endangered tradition. In a 2003 study of nearly 300 families conducted at the University of Minnesota, about a third of participants felt that their family was too busy to eat dinner together.

If that sounds familiar, nutrition experts offer suggestions for enticing your family to the dinner table more often, despite long workdays, hectic commutes and busy after-school commitments:

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Set a minimum number of required family meals weekly

“Parents have the misconception that kids don’t want to eat with them,” says registered dietitian Ann Litt, whose Bethesda, Md., practice includes many teens. “They do want to eat with you, even though they may give you a hard time about it. But they really miss it when you don’t eat together.” So make attendance mandatory. Start with one or two meals a week, then slowly build up to about seven -- or one-third of the weekly total.

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Stock staples

It’s hard to have a meal if you don’t have ingredients. Keep a supply of eggs (or egg substitutes), milk, cheese, rice, soup, pasta and tomato sauce. In the freezer: tortellini or ravioli; veggie burgers, hamburgers or hot dogs; fish sticks, chicken breasts, fruit, vegetables, pancakes, bacon, waffles and pizza dough. This planning pays off: University of Minnesota researchers report that families who plan meals regularly eat higher amounts of fruit and vegetables than those who just wing it.

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No need to sweat over a hot stove every night

“Cook once, eat twice,” says Litt, whose 10-step plan for family meals includes limiting preparation to the amount of time it will take to consume the meal. Double -- or triple -- a weekend meal and freeze part of it for later in the week.

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Reduce the conflict

Nagging, arguing and lecturing can give everyone indigestion. One study found that fighting increased fat consumption among family members. Ask for favorite food suggestions from every family member to make meals more enticing. And go ahead, include kids’ friends occasionally too.

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Turn off the television

A Tufts University study found that children whose families regularly watch television during meals eat fewer fruits and vegetables and more pizza, snack food and soda than those who turn off the tube during dinner.

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Late dinner is fine

“In everybody’s mind, there’s that ideal of sitting down to eat at 6 p.m., but plenty of cultures eat dinner later,” says Leslie Bonci, a registered dietitian and author of the American Dietetics Assn.’s “Guide to Better Digestion.” On those nights, give your kids a hearty snack -- say, a sandwich -- at about 5 p.m., “unless you want really cranky kids,” Bonci says. Then they can eat lightly at the regular dinner to avoid too many calories.

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Have breakfast for dinner

Pancakes, waffles, French toast, bacon, sausage, oatmeal and ready-to-eat cereal are breakfast foods that can be quick dinner options. Omelets, frittatas and scrambled eggs are also ready in minutes. And don’t forget yogurt, fruit and juice.

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Use shortcuts

Think labor-saving crock pots, pressure cookers and the George Foreman grill. Buy a roasted chicken at the supermarket. Take advantage of grab-and-go meals offered by a number of restaurants. Order takeout pizza occasionally. “Just add a homemade salad for a more complete meal,” Bonci says. Or make a meal out of microwaved potatoes and then put salsa, olives, cheese and other toppings on the table for everyone to help themselves. “Everybody can sit down and eat what they like, so that there’s not too much burden on any one person,” she says.