Has it been a while since you have been able to sit down as a family and have a good quality meal? It can be challenging when you are trying to juggle work schedules, after-school activities, errands and household chores. It seems we have less and less time to get everything accomplished.

Did you know that studies have shown that children who sit down at the dinner table and eat a meal with their parents are more likely to eat a well-balanced, nutritious meal? Unfortunately, trying to coordinate a wholesome family dinner and get everyone together at the same time can be challenging with everyone’s hectic schedules.

Here are a few simple ideas and some planning tips to try to make mealtime more enjoyable as well as a treasured family time.

1. Designate no less than one night per week to have a sit-down meal with the family.
Sunday nights are usually a good choice because there is more time to relax and weekend chores have been completed.

2. Involve your children in the meal planning and preparation.
This gives them a strong sense of self and the foundation for a lifetime of healthy meal planning and preparation. They will also learn some cooking skills that will help them later in life when they’re really on their own.

3. Turn off the television.
Make a few rules like no phone calls or digital equipment during family time. I promise the world will continue without phones and television for the duration. You can always catch up on current events you missed in that one or two hour(s) of family time, but you can never gain back family time that is missed.

4. Try not to make meal time the quiet part of the day.
This is the time to strengthen the bond in your family. Find out what you may have been missing out on while you were busy running errands.

5. Model Manners
Remember, children model after their parents. It is more challenging sometimes or impossible for children to learn proper table manners if there is no example to follow.

6. Expand everyone’s world… One food at a time
Encourage new foods to keep things interesting. Trying a new food is like starting a new hobby. It expands your child’s knowledge, experience, and skill. Remember that it can take 8-10 exposures to a new food before it is accepted, so be patient.

8. Save money
Meals purchased away from home cost two to four times more than meals prepared at home. Put the money saved for a family event like going out to the movies.

9. Enjoy your family
Take this time to visit with one another and enjoy one another's company. This is a great time to reconnect and find out what events happened this week. Take your time eating, and teach your children how to do the same in the process. Eating slowly is a healthy habit. Don't jump up and start clearing dishes and putting things away until everyone is done eating and talking.

This also allows others who eat slower to still be included instead of being outcasts when everyone else is done. To have everyone remain at the table and after everyone is done, if you like having dessert, well this is a great time for everyone to be included! It will make the night even more significant to them, and you.

10. Don’t give up
On those days that you can't sit down as a family, try to make a habit of sitting down and chatting with them while they are eating, instead of rushing around catching up on the chores.  This shows them you're interested and that you care and want to be and involved and important part of their everyday life. 

Before you know it, your family will be grown and missing dinners with their own families. Rekindling this old tradition will help bring your family together and perhaps give you a larger family gatherings in the future.  You’ll probably need a larger dining table… but it will be worth it.