If you don’t eat dinner together as a family simply because your kitchen table is over flowing with detritus, or your schedule is busy, you might considering clearing some space and some time — they come with a host of social, emotional and health benefits.The United States this week observed Family Day — A Day to Eat Dinner with Your Children.It was organised by the National Center on Addiction and Substance Abuse at Columbia University with the idea that it’s never too late to start. A Cincinnati Children’s Hospital study found that teenagers who ate with their families five times a week were less likely to abuse drugs, feel depressed or get into trouble.Another study by the Obesity Prevention Program at Harvard Medical School found that nine to 14-year-olds who ate dinner with their families ate more fruits and vegetables and consumed less soda and fried food than children who ate by themselves. Their diets also had higher amounts of key nutrients like calcium, iron and fibre.Parents also tend to pass a lot of their values on at the dinner table from manners, to responsibility, personal hygiene, and spirituality.“It’s impossible to know if eating together as a family on a frequent basis will stop my daughters from abusing drugs, but I do know that it is a time when we are able to constantly solidify our sense of being a family, sharing our news and views,” said author Andrew Stevenson, father of Elsa, nine, and Somers, four.“Much of the rest of the day, besides holidays, is a constant treadmill of getting ready for school and work and getting there on time. After school, it’s the frenetic hurry of ferrying both children to one activity or another. Driving time can be a good time to talk, but there is no eye contact and besides, Elsa reads in the car and never hears me. We do insist that at the table she doesn’t read. Another good time to talk is at night, either after reading to Somers or after Elsa has finished reading, just talking about the day’s events.”He admitted that meals could be fraught with squabbles but he said it gave him an opportunity to set boundaries.“The children’ favourite meals, in order, are dad’s coq au vin, dad’s spaghetti, or dad’s salmon, all with dad’s particular way of doing this,” he said. “As a special treat, usually after one of Elsa’s swim sessions, we have rack of lamb. We try to eat fresh meat, fresh fruit and fresh vegetables every day and both children are well-versed in why our bodies need these foods. When we are on holiday, the first person on any day to spot a McDonald’s double arch is allowed to punch the person of their choice. This is to instil a negative reaction to the golden arches so none of us will want to eat there.”Lori Baker-Lloyd, vice president of human resources at Butterfield Bank, said breaking bread was sometimes the only chance for her, her husband and son to spend together.“I’m proud to say that our little family sit at the table and eat dinner together each night,” she said. “With two parents who work outside the home and a very busy 11-year-old sports buff, sometimes it’s our only opportunity to catch up on each other’s days, sharing highlights, funny moments, and enjoying a home-cooked meal. It’s quite a tradition really. One of us cooks usually me the other sets the table and afterwards, does dishes. Our son has feeding responsibilities as well. It’s his job to make sure that our labradoodle is fed each evening, along with his goldfish who seem to be multiplying as if the world depends on them.”It’s also a good idea to regularly include other family members at meal times, such as aunts, grandparents or godparents.“The children love having meals with their granny and papa,” said Joanna Sherratt-Wyer, mother of two small children. “My husband and I try to eat with the children when we can, always at breakfast. We manage family dinner at least four nights a week. We find the children eat better when we sit together, and my son Edward, one, is a great mimic, so he copies everything his big sister Elizabeth, three, does. It’s a relief that she usually has very good table manners.”To keep family nights calm the experts recommend you fuss as little as possible over what and how much your child eats at dinner. Keep the mood light and help your children develop positive feelings towards being with their family. Encourage your children to try new foods, but don’t push. Have fun with each other. Have children participate in meal preparation and cleanups, where possible.Useful website: www.casafamilyday.org.