Many have heard the term, "You are what you eat!" but have you ever thought that you or your child "is" who you eat with....? Let me clarify that a little more. Sitting at the dinner table together as a family is not just a chance to enjoy each other's company or find out how each other's day went; in fact, it means far more!

According to studies conducted by Harvard Medical School, the odds of being overweight were 15% lower among children who ate dinner with their families on most days and that families that ate dinner together are less likely to eat fried foods and two times more likely to eat their five servings of fruits and vegetables.

What is more, your child's health is not all that's at risk when family dinner is not a regular nightly ritual. A study conducted by Colombia University found that teens from families who almost never eat dinner together are much more likely to use illegal drugs, cigarettes, and alcohol. Another study at the University of Michigan showed that family meal time was the single strongest predictor of better achievement scores and fewer behavioral problems.

Now a days, moms are worrying about getting their kids to their next sporting event or activity, households have more than one parent working, and eating together is a struggle! Eating together is a great way to unify your family, keep your little ones out of trouble, and stay healthy together! Family matters for sure! Children who grow up with a strong sense of family are likely to become solid, healthy adults and sitting down together for dinner or any other occasion is essential to family. Here are 5 ways to include your kids for family meal times:

1. Let them have a day to pick what meal they would like to eat.

2. Let them set the table.

3. let them help prepare the meal.

4. Let them pick a topic to talk about during meal time.

5. Make them responsible for helping clean up.