This week's blog is a guest post from Wendy Graves, our senior Life editor. – Teresa
Who has time to sit down for a family dinner anymore?
Between two busy working parents and kids running off to hockey practice one night then piano lessons the next, how often is the entire family even home at the same time?
So eating a meal together? At the same table? Even a couple times a week? That’s crazy talk.

Family dinners aren't as common as they use to be (image by Nordiska museet via Flickr).
Researchers at the Center on Addiction and Substance Abuse at Columbia University in New York City have studied the importance of family mealtime extensively. Here are just 2 of their rather sobering findings:
• Teens who have fewer than 3 family dinners per week are nearly twice as likely to report receiving mostly C’s or lower grades compared to those who have 5 to 7 meals a week.
• Teens who have fewer than 3 family dinners are twice as likely to have used tobacco, nearly twice as likely to have used alcohol, and one and a half times likelier to have used marijuana.
And at least two other studies have shown the nutritional benefits of eating together:
• Families eat more healthfully, regularly getting higher intakes of calcium, fibre, iron and vitamins B6, B12, C and E (Archives of Family Medicine).
• Children eat more fruits and veggies and less unhealthy snack foods (Journal of American Dietetic Association).

One study has shown that kids who have dinner regularly with their family eat more fruit (image by Rick McCharles via Flickr).
And even without scientific studies we know that family mealtime will:
• Give kids the chance to talk with their parents and siblings, which will not only expand their vocab beyond what they’re learning in school but also teach them about the give-and-take of conversation.
• Give parents the chance to keep up to date on their kids’ activities, who they’re hanging out with and whether their moods or behaviours are swinging like a pendulum.
Here are 5 ways you can make family mealtime easier for you and yours:
1. Turn Sunday into Family Cooking Day. Double a favourite recipe or two and set yourself up for quick, hot meals later in the week. Get the kids involved as well – they’re more likely to eat something they had a hand in preparing (pizza, anyone?). Here are a few of our favourite family meals.
2. No time to spend the whole day in the kitchen? Why not take advantage of Supperworks, a meal-preparation service that allows you to put a healthy and delicious meal on your family’s plate. In two hours you can prepare up to a dozen freezable entrées, all with fresh and nutritious ingredients. The Bring Your Child Sessions allow you to make it a family affair. Best of all? Somebody else does the dishes. While Supperworks locations are currently only in Ontario, they can deliver anywhere in Canada.
3. On nights when your son or daughter has hockey practice, pack up the meal (it can be as simple as sandwiches, veggie sticks and fruit or yogurt) and have a picnic at the arena.
4. Teach your teens a handful of easy recipes – something simple that doesn’t even require the stove – that they can make when they get home from school so everyone can sit down together once you're home from work. Or have the kids assemble the ingredients of an easy one-pot dish (our online food editor, Colleen Tully, suggests this delicious Roasted Vegetable Pasta Bake) that you can pop in the oven when you step in the door. (It's never too early to encourage your kids to be active in the kitchen.)
5. Pick up a serving or two of the prepared but nutritious food, such as a roast chicken, at the grocery store. Serve some mixed veggies as a healthy side.
Do you have a secret to making mealtimes easier for your family?