By Kate Cohen
Sept. 2, 2025

 

For many people, dinnertime is the best time of the day.

It’s when everyone gathers around the table and engages in conversation, sharing stories and moments from throughout their day over a good meal.

 

 

But in a world that’s growing increasingly busy, it can be difficult to coordinate family schedules and work around extracurricular activities and events.

September is National Family Meals Month, a nationwide initiative from the FMI Foundation to reinforce the importance of eating together as a family.

Research has shown there are a multitude of benefits to family meals – socially, mentally, and physically.

At Rosen Aquatic & Fitness Center, we strongly believe that spending time together results in better health, wellness, and connection.

Whether you’re enjoying a meal, hitting the pool, or going for a walk, family time is key to a healthy lifestyle, no matter your age.

Here’s a look at how you and your loved ones can celebrate Family Meals Month with healthy habits for the whole family.

 

Key Takeaways

• The Benefits of Eating Together
• Make Mealtime Fun and Interactive
• 5 Simple, Nutritious Meal Ideas for Busy Families
• Healthy Habits for the Whole Family at RAFC

 

The Benefits of Eating Together

 

 

Over the years, many studies have shown the benefits of sharing family meals together.

For example, families who eat together tend to make better nutritional choices. It often encourages portion control and reduces reliance on fast food and processed junk food.

Sitting and talking together strengthens family bonds, encourages communication, and even helps with stress management. This shared time together particularly benefits kids, offering additional support for academic performance and emotional growth.

 

Make Mealtime Fun and Interactive

 

 

You don’t have to wait until everyone is seated around the table to enjoy mealtime together. Let the kids help plan and prep meals, or even invite them into the kitchen to assist with cooking. You can enjoy each other’s company while they build confidence, independence, and good habits.

One of the best things you can do for a family meal is make it a screen-free experience. Have everyone put their phones and tablets away, turn off the TV, and focus on the people present around the table with you.

Need a little inspiration to kick off the dinner table convo?

Check out this list of engaging conversation starters that everyone can enjoy. Cut them out, put them in a jar, and take one or two out at every meal to learn more about each other.

 

5 Simple, Nutritious Meal Ideas for Busy Families

 

 

We get it – your family is busy!

Set yourself up for success this National Family Meals Month by preparing a menu of simple and nutritious meals that don’t take up much time and everyone will enjoy.

Here are a few ideas for easy weeknight dinners that take the pressure off the cook in your family.

1. Build-Your-Own Burrito Bowls: Everyone loves a customizable meal. Set out ingredients like rice, beans, fresh veggies, cheese, and the lean protein of your choosing for a well-balanced meal that lets everyone get exactly what they want.
2. Sheet Pan Salmon and Veggies: There’s nothing better than having fewer dishes to clean after dinner. Sheet pan salmon and veggies uses only one pan and is packed with healthy nutrients like Omega-3s and colorful healthy vegetables.
3. Pasta with Lean Protein and Veggie Sauce: Pasta with red sauce is a classic family meal. Make it even healthier by blending extra cooked veggies into your tomato sauce and topping it off with a lean protein like chicken breast, lentils, or turkey meatballs.
4. Chicken Wraps or Quesadillas and Fruit: Rushing home from sports practice or a good family workout at RAFC? Chicken wraps or melty quesadillas are a great quick, easy, and popular way to refuel. Serve with a side of seasonal fresh fruit for a sweet finish.
5. Smoothies: Starting your day together as a family? Or maybe you’re headed off to your next family activity together? Make creamy, healthy smoothies with ingredients like protein powder, spinach, frozen fruit, and Greek yogurt.

 

Healthy Habits for the Whole Family at RAFC

 

 

Spending time together as a family doesn’t have to end at the dinner table.

Enjoy quality time together at our parent/child swim lessons or volunteering as a family at a local swim meet or national event.

Support one another in a fitness class or while working out at the Adam Michael Rosen Fitness Center (equipped with brand new Technogym equipment).

In the meantime, if nightly dinner isn’t possible, challenge your family to enjoy a shared meal together one to two nights per week.

After all, nothing is more important than family, and at RAFC, we’re glad you’re a part of ours.