Sometimes, family meals seem like an obstacle to maintaining healthy lifestyles and eating foods that help you stay in shape. And yet, contrary to all expectations, a recent Spanish study claims that sharing a meal with loved ones reduces the risk of obesity and can improve overall well-being.
Researchers at the Open University of Catalonia's Foodlab interviewed 12 two-parent families with children aged 12 to 16 about their meals and overall health. They discovered that family mealtime routines, such as sharing food, sitting around a table without digital devices, and having pleasant conversation, are beneficial. Naturally, the Mediterranean diet encourages conversation and slower eating , which helps children recognize the feeling of fullness and thus prevents obesity.
The key role of the study was to investigate an important feature of the Mediterranean diet: socialization at mealtime and how it affects children's health.
“ At a time when the pandemic lockdown has revived family meals, this study points to one of the possible positive aspects of the situation we have had to face ,” explains the study's researcher, Anna Bach-Faig.
Socializing with family improves good habits
The team interviewed primarily the mother in each of the 12 families and then analyzed one of the least studied aspects of the Mediterranean diet: socialization . They wanted to understand how talking at mealtimes, as well as how we eat when we are in a family group, affects our health.
“ A healthy diet is not just what we eat, but also how we eat it, ” Bach-Faig explained. “ The Mediterranean diet is much more than a list of foods; it’s a cultural model that includes how these foods are selected, produced, processed, and consumed .”
To determine the degree of coexistence in the families studied, the researchers analyzed the frequency and duration of family meals, where they took place, the use of digital devices, food preparation, and the type of communication.
According to the study, most families only ate dinner together , and habits varied depending on whether they ate alone or with loved ones. Family meals were seen as a place for communication and socialization, according to the study's researchers.
When families spent less time with them, didn't sit at the table, were distracted by digital devices, or didn't engage in pleasant conversation during these gatherings, they also followed the Mediterranean diet less.
For most parents, family meals were especially important when they had teenage children , as they encourage conversation and closer family bonds.
“ It’s easier when children are young, but in adolescence there’s a disconnect between you and them, and thanks to these conversations, you can get to know their world a little better ,” explained one of the mothers interviewed. Furthermore, most felt that through these family meetings, parents become role models and help establish healthy patterns for their children.
Mediterranean diet and eating with the family: perfect tandem
This impression is consistent with the results of other studies that show that eating as a family is associated with a healthier diet, with more fruits and vegetables, and fewer sugary drinks.
For nutrition expert Bach-Faig, it is essential to preserve food traditions to maintain the benefits of the Mediterranean diet and promote the health of the younger generations. However, for several decades, the Mediterranean diet has been losing influence compared to the so-called 'Western diet', characterized by the predominance of processed foods and fast food, often in front of the television.
The study highlights that it is essential to consider these aspects to promote healthy eating among adolescents and design public health campaigns. An example was a campaign carried out in Catalonia with the participation of researchers from this study.
" Just as we recommend five fruits and vegetables a day ," explains Bach-Fair, " we could also suggest at least one family meal a day ."