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Make family meals count

22 Sep 2020

Coordinating regular family meals can sometimes be challenging, but the benefits of spending time around the table with loved ones are definitely worth the extra effort. Family meals not only help strengthen relationship bonds, but can also be linked to higher self-esteem, positive social behaviours and higher grades in school for kids.

Check out these five simple tips that you can follow to improve the quality time spent around the table:

Reduce the rush: If you allow around 20-30 minutes for family meals, it gives your children plenty of time to eat. They’ll have the chance to try new foods and develop good eating habits. This also gives you time to relax, chat and enjoy your family. 

Think beyond dinner: Family meals can happen at any time of day, not just at dinner. In fact, many families find breakfast is an easier opportunity to eat together before the busy day gets underway. 


Opt for nutritious ingredients: Dietitians recommend incorporating nutritious ingredients into family meals to instill healthier eating habits for the future. Eggs and cereals are richer in a variety of micronutrients that can help support a healthy immune system, including more vitamin D, vitamin E, vitamin B12 and omega-3s.


Be a role model: From table etiquette and respectful conversation to eating well-rounded dishes and trying new foods, remember that the little ones are grasping your behaviour. Children will reflect what they see you doing, so speak kindly and grab an extra helping of veggies or eggs for a boost of vitamins and nutrients.


Rotate recipes: Keep meals lively by trying new dishes. Don’t be afraid to change things up and get creative, such as starting the day the right way. Experiment with new recipes and be creative in presenting food on the table.


Sunny Side Breakfast Pizza



1 refrigerated pizza crust

2 tomatoes, thinly sliced

1 cup shredded mozzarella cheese

1/2 cup spinach leaves, chopped

6-8 basil leaves, chopped

4 eggs

2tbsp parsley – chopped

1tbsp oregano

1/2tsp salt



Preheat the oven to 180º C. Plaace the pizza crust on a lightly floured pizza pan. Slice tomatoes very thin; chop spinach leaves; combine salt, pepper, parsley, oregano and set aside. Cut basil leaves into thin strips and set aside. Spread tomatoes over dough, layer spinach over tomatoes, sprinkle evenly with spice mixture, spread cheese evenly over pizza. Then, crack eggs, one by one, into a small bowl and slide onto the top of the pizza. Sprinkle basil on the top. Place in oven and bake for 8-10 minutes, or until eggs are set.


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