Updated June 08, 2015.

Written or reviewed by a board-certified physician. See About.com's Medical Review Board.

The family meal -- especially family dinner -- helps to create an environment that promotes healthy weights in family members of all ages. In contrast, eating alone, in front of the television, and eating on the go have all been associated with greater incidence of obesity and type 2 diabetes in both children and adults. Here are some tips on how to approach and encourage participation in family meal time:

• It may not be realistic to eat every meal together, but make it a goal to eat at least one meal a day together regularly. Make this meal family time, where you can eat but also share and talk about your day together.
• Allow kids to help with the preparation and serving of a family meal. Kids and adults will both be more likely to partake in healthy foods that they have prepared together.
• Offer a variety of nutrient-dense foods at these family meals. Skip the processed white pasta, rice or cereals. Offer instead whole grain options that are higher in fiber and protein; vegetables, fruits, low-fat milk and lean proteins. Offering a variety of foods will make for a more well-rounded meal that appeals to more family members.
• Parents should be role models for the perfect plate method. Roughly half of the meal should be vegetables and fruits (at breakfast, all fruit), 1/4 whole grains or starchy vegetables, and 1/4 lean protein like chicken, fish, or legumes.