In kitchens, dining rooms, and around coffee tables across Georgia, one simple routine continues to make a significant impact on children and families: sitting down to share a meal. Research from the University of Georgia Cooperative Extension Service consistently shows that family mealtime supports children’s physical health, academic success, and emotional well-being. At a time when families are busier than ever, the benefits of gathering around the table are too important to overlook. December’s 4-H Family Dinner initiative is the perfect opportunity for families to practice this meaningful tradition and strengthen their household connections.
According to UGA Extension nutrition specialists, families who regularly eat together tend to consume more fruits, vegetables, whole grains, and calcium-rich foods. Programs such as the Expanded Food and Nutrition Education Program (EFNEP) emphasize that shared meals help children build healthy eating habits that last well into adulthood. UGA Extension reports that EFNEP participants in Georgia show measurable improvement in diet quality, food safety practices, and food resource management after completing the program. These results demonstrate that even small changes, such as planning weekly meals or cooking together as a family, can have long-lasting benefits.
Another helpful tool families can use during mealtime is MyPlate, a nutrition guide created by the United States Department of Agriculture. MyPlate shows what a healthy plate should look like by dividing it into five food groups: fruits, vegetables, grains, protein, and dairy. UGA Extension teaches MyPlate as part of its youth and family nutrition programs, because it gives children an easy way to understand what a balanced meal looks like. When kids learn to fill half their plate with fruits and vegetables, choose whole grains, and include lean proteins, they build habits that support their health for years to come.
Teaching children about MyPlate at a young age makes a big difference. Research has shown that when youth learn healthy eating habits early, they are more likely to make nutritious choices on their own as they grow older. Sitting down for family meals gives parents a natural chance to model these choices. Even simple conversations like “Which vegetable should we add?” or “Do we have a grain on our plate?” help children think about balance in a positive and fun way. Over time, these small lessons help youth feel confident about making healthy food decisions both at home and at school.
Family dinners can also be a lot of fun. Try letting everyone pick a theme night to get excited about. Ideas like “Breakfast for Dinner,” “Taco Tuesday,” or “Pasta Night” are easy crowd-pleasers. Kids often enjoy helping in the kitchen too. Give children small jobs such as stirring, mixing, washing vegetables, or setting the table. When kids feel involved, they are usually more excited to join the meal.
This December, families across the state are invited to join the 4-H Family Dinner initiative hosted online by Floyd County Extension / 4-H. Participating is easy!
- Cook the provided recipe. Make any changes that your family’s dietary restrictions require.
- Snap a family photo during mealtime
- Email the photo to Abbie Salmon, Floyd County 4-H Agent, asalmon3@uga.edu
- Complete the questionnaire that she will send back to you
- Be entered to win a $25 gift card if you complete all of the steps before December 31, 2025!
This month’s recipe is Ground Pork and Vegetable Chow Mein. Feel free to make any substitutions or adaptations that will help the meal fit your family’s dietary needs and restrictions.
Taking part in the December 4-H Family Dinner is a great way to build new traditions, especially during a time of year when schedules get a little hectic and families want to feel more connected. Your family can start with something as easy as soup night, taco night, or breakfast for dinner just one evening a week to help you build family dinners into your weekly routine. The most important part is sitting together, sharing stories, listening, and enjoying each other’s company.
If you’d like to get involved as a mentor, supporter, or participant with the local 4-H program, visit https://tinyurl.com/foco4hevents, call the Extension Office at 770-887-2418, or email forsythcounty4h@uga.edu. Forsyth County 4-H is supported by The University of Georgia, the Forsyth County Board of Commissioners, the Forsyth County Board of Education, and generous community donors.