“A family that eats together, stays together,” goes the adage. And with good reason: A growing body of evidence attests to the profound value of eating meals as a family.

Unfortunately, this can be easier said than done, especially when you factor in busy schedules, electronic devices and other distractions of modern life. The good news? There are some things you can do help your family stay connected -- during mealtimes and otherwise.

Here’s a closer look at why family dinners matter so much, along with tips for reaping the benefits of social eating while keeping costs low.

The Eating Together Imperative

The Family Dinner Project reveals that regular family meals have many benefits for children, including better academic performance; higher self-esteem; a greater sense of resilience; and lower risk of substance abuse, teen pregnancy, depression eating disorders, and obesity, The takeaway, according to the American College of Pediatricians? “Given the protective factors that are conveyed to children and adolescents, pediatricians should encourage parents to make every effort to regularly gather around the ‘Family Table’ for meals.”

But the advantages of eating together aren’t limited to families with children. Whatever your age and regardless of however family members make up your household, breaking bread together yields social, emotional and biological benefits for everyone.

The UK’s Mental Health Foundation proposes,“Sharing mealtimes is good for your mental health. Whether it be through sharing experiences with family and friends, winding down with company, bonding with family members or just having someone to talk to, mealtimes provide a great opportunity for us to set aside a specific time of the day or week to give us time to socialize, relax and improve our mental health.”

Scientists have also determined that people who share meals with others tend to eat healthier, more nutrient-rich foods than those who dine alone.

Making It Happen

Understanding that family meals are important is one thing. Making them happen -- given the hectic pace of everyday life --  is another. These eight tips can help get you started.

Depending on your family’s commitments, eating every meal together may be an impossible prospect. Rather than throwing in the towel, commit to starting small with just a single meal. While we often think of dinner as the most likely occasion for gathering, choose the meal that works best for your family’s schedule. For some families, this might mean a weekday breakfast or weekend lunch. Whatever you choose is a solid foundation upon which to build.

You wouldn’t omit a doctor’s appointment or soccer game from your calendar, so why would you leave off something as significant as a family meal? Scheduling family meals as you would any other event increases the likelihood that everyone will be able to attend.

While you’ve got everyone together, why not take the opportunity to make healthy choices? Involving all members of your family in planning and preparing meals can teach life skills while supporting healthy eating.  According to Science News, children who help cook at home show a greater preference for fruits and vegetables.

Buying bulk foods is a cheaper and greener way to shop, according to Martha Stewart. Batch cooking builds on the benefits of bulk shopping by helping you optimize prep and cooking time. By setting aside one day of the week to prepare meals, you ensure that you’ll have healthy and inexpensive family meals at the ready -- even at your busiest times. Just pop them in your freezer for later use.

If you’re not used to eating together, finding topics to talk about can be challenging. The Family Dinner Project has compiled a helpful list of conversation starters suitable for people aged two to 100.

Other tips for keeping the conversation flowing? Keep it positive. If you have something difficult to discuss, save it for another time.

While devices may connect people with the internet, they also interfere with our ability to connect with each other. All televisions, computers, phones and tablets should be turned off and tucked away during family meals.

Sure, we all have places to be and things to do. But is there anything more important than spending quality time with your family? If you have kids or seniors at your table, remember that they may take longer to eat. Whenever possible, model mindful eating to encourage others to practice this health habit, as well. 

If you’re solo, you, too, can still enjoy the benefits of social eating. Invite nearby family members, neighbors, and friends to join you for a low-cost meal. Or, consider hosting a potluck dinner.

One of the best things about family dinners, breakfasts, and lunches? No matter what your family looks like or what's involved in your current typical mealtime, it’s never too late to start getting in on the many upsides of eating together.