Family meals are important. They connect to each other. It’s time to be together without distractions, check in at school, work, and more. Studies have shown that family meals increase positive social skills, and school engagement and decrease the frequency of negative behaviors.
It also provides an opportunity for children to set healthy eating habits – from trying new foods to restricting or avoiding foods. Studies have shown that women who are involved in family meals are less likely to develop eating disorders. Additionally, children who frequently share family meals are more likely to eat larger amounts of fruits and vegetables and are less curious about food.
Our team of health editors, along with our panel of experts, looked at real-world constraints — such as budget and time for meal preparation and the availability of recommended foods and/or supplements at a typical grocery store. We also considered how well the diet would suit an entire family or group of people with different cultural, religious, or dietary preferences. We wanted to make sure that the meal plan provided nutritional value for different calorie and nutritional needs – for people of different ages, activity levels, and health conditions.
Healthy eating should be a family affair, and these top-rated diets will help you reach that goal by highlighting safe, flexible, and nutritious eating plans for everyone at the table. In addition, the following diets can be purchased fresh, canned, or frozen, making it economical and convenient for families.
5. MIND Diet
The MIND diet is a marriage of two healthy eating plans – DASH and Mediterranean – so it comes from a proven pedigree. Like our other family-friendly recipes, it’s forgiving, simple and flexible for preferences, budgets, and tastes. MIND zeroes in on every food that improves brain health.
4. DASH Diet
This family-friendly eating pattern, which stands for Dietary Approaches to Prevent High Blood Pressure, can help lower high blood pressure and keep weight under control. The DASH diet does this by promoting a low-sodium, high-potassium diet that is low in saturated animal fat.
Online materials suggest how many calories you should eat based on your age and activity level, meaning the DASH can be adjusted for children and seniors alike.
3. Flexible Diet
Of course, cutting out meat (or all animal products in a vegetarian diet) is difficult not only for many adults but also for children. So for families who want to improve their health by eating a more plant-based diet, many experts recommend eating less meat or becoming mostly vegetarian. That flexibility is a hallmark of flexible diets, and experts say it makes it a better fit for families.
2. Mediterranean Diet
While there is no specific Mediterranean diet, the concept includes many super healthy foods including whole grains, fruits, non-starchy vegetables, beans, seafood, herbs, spices, and healthy fats.
The Mediterranean diet is less diet and more approach to healthy living. Mealtime is not just about food; It’s also about a family sitting around a table and connecting with each other.
1. TLC Diet
The TLC (Therapeutic Lifestyle Change) diet was created by the National Institutes of Health’s National Cholesterol Education Program with the goal of lowering cholesterol. While high cholesterol may not be an issue for everyone at the dinner table, the TLC diet encourages eating more vegetables, fruits, whole grains, and lean meats. The guidelines are broad enough that you will have a lot of latitude with what you eat.
A family-friendly diet comes with a built-in support system, and if you choose your plan wisely, the health of the whole family can improve.
The most family-friendly meal plans:
- Flexible diet.
- Mediterranean Diet.
- TLC diet.
- DASH diet.
- MIND Diet.