The average family’s day-to-day activities are increasingly hectic, leaving time for family meals a separate challenge of their own.

However, what kids really want is you. The value of eating together cannot be understated. Research is proving this value to stretch far beyond the food on the table and into the conversations around it.

Many studies are showing increased academic performance, decrease in drug use and healthier eating patterns in teens who have frequent family dinners.

It’s five to seven per week versus those who have infrequent family dinners, fewer than three per week.

Results are in

Compared to teens who have frequent family dinners, teens who have infrequent family dinners are:

• Twice as likely to have used tobacco;

• Nearly twice as likely to have used alcohol; and

• One and one-half times as likely to have used marijuana.

A study done at Harvard Medical School found that families who dine together frequently:

• Lower their children’s odds of being overweight by 15 percent;

• Eat less fried foods and drink less soda; and

• Are twice as likely to eat five servings of fruits and vegetables per day.

University of Michigan research showed family meal time was the single strongest predictor of better achievement scores and fewer behavioral problems.

Take the Challenge to Make a Change

Research results inspired the National Center on Addiction and Substance Abuse at Columbia University to create a national “Family Day — A Day to Eat Dinner with Your Children” in 2001, which is celebrated annually on the fourth Monday of September.

Be a part of the 2011 Family Day on Sept. 26, and from then on, make this challenge a regular priority in your household.

The evidence is clear; you can change your child’s future one family meal at a time.

Here are seven secrets to successful family dinners

1. Start the pattern of family dinners when children are young.

2. Encourage your children to create menu ideas and participate in meal preparation —let the kids cook one day a week.

3. Turn off the TV and let your answering machine answer calls during dinnertime.

4. Talk about what happened in everyone’s day: school, work, extracurricular activities or current events.

5. Establish a routine to start and end each meal.  Light candles or tell a story.

6. After dinner play a board game or serve dessert to encourage the family to continue the conversation.

7. Keep conversation positive and make sure everyone gets a chance to speak.

Go to casafamilyday.org for a free family dinner kit complete with activities for kids around the table and conversation starters.

As Joseph A. Califano, Jr.,  CASA Founder and Chairman,  states “America’s drug problem is not going to be solved in courtrooms or legislative hearing rooms by judges and politicians. It will be solved in living rooms and dining rooms and across kitchen tables — by parents and families.”

Peanut butter apple salad

Serves 6 (2/3 cup each)

All you need:

1 (6 ounce) container fat-free vanilla yogurt

1/4 cup natural peanut butter

1 cup fat-free whipped topping, thawed

1/8 tsp apple pie spice

3 Fuji apples, cored and cut into bite-size pieces

All you do:

1. In a medium bowl, whisk together yogurt and peanut butter until smooth.

2. Fold in cool whip and apple pie spice.

3. Add apples and stir to coat.

Nutrition Facts: 150 calories, 5g fat, 0.5g saturated fat, 0g trans fat, 0mg cholesterol, 75mg sodium, 24g carbohydrate, 3g fiber, 17g sugar, 4g protein.