One resolution worthy of the New Year might be committing to regularly eating a family meal together with your loved ones. Studies from the University of Minnesota found that children who grow up in families that regularly eat meals together ate more vegetables and vitamin and calcium-rich foods. They also seemed to be less at risk for dangerous behaviors such as smoking and drug and alcohol use.

The 2007 study followed 40,000 middle school teenagers over one school year and found that, regardless of whether or not the time spent eating together was so-called “quality time” (i.e. even if the TV was on), children in families that ate meals together had healthier meals. Girls were found to ingest more calories, perhaps reducing the risk of eating disorders, and both girls and boys consumed more vitamins, calcium, and vegetables. Although at first the researchers assumed that higher family-connectedness (better family relationships) contributed to greater health, they found that even among troubled families, kids that ate a meal with their parents several times a week were less likely to engage in undesirable behaviors (smoking, drug and alcohol use).

The study also showed that eating regular family meals together during the crucial developmental stage of early to middle adolescence may have important long-term benefits, leading teenagers to make healthier choices as they transition to young adulthood.

There are many reasons why eating meals as a family may contribute to better overall nutrition. Parents can better monitor the nutritional content of meals eaten at home, even if the meal isn’t homemade. Additionally, eating regular meals together allows parents to model healthy behavior to their children, setting a good example that may be important later on when children make their own health choices. Involving children in preparing or cooking meals can also make them more positively inclined towards eating them. Parents who eat together with their children sometimes find that it is one of their few opportunities during a busy day to ask about their children’s lives and monitor their activities.

In addition, even if scheduling and other commitments make it difficult for families to come together for the evening meal, the study shows that the timing of the meal is not as important as the mere fact of getting together to eat. If you can’t get together for dinner, try eating breakfast together instead. Even eating one or two family meals together during the week can make a big difference.

This New Year, resolve to make family meals a priority, and reap the benefits of more family time and healthier kids.