Want your children to eat healthier? Have them stay at the table longer.

In a randomized clinical trial, researchers found that longer family mealtimes may be an effective strategy to get kids to eat healthier. The trial found that children who spent just 10 minutes more at the table consumed significantly more fruits and vegetables. The study was conducted by Jutta Mata and colleagues at the University of Mannheim in Germany.

Researchers found that in those extra 10 minutes at the table, children ate 3.32 more pieces of fruit (equivalent to a medium apple) and 3.66 more pieces of vegetables than children at regular mealtime duration. The study was published in JAMA Network Open. Researchers found that kids in the longer mealtime group tended to eat more vegetables from the start and more fruit during the extra 10 minutes added to the end of mealtime.

The average age of children in the study was 8 years (range 6 to 11) and the average age of parents was 43. Children were equally split between boys and girls. Some 50 pairs of parents and 50 children participated in the study.

Children who had longer family mealtimes also drank more water, on average, about 3.70 milliliters more, as well as more sugar-sweetened beverages. Interestingly, the length of family mealtimes wasn't associated with more bread or cold cuts eaten. Researchers think because the fruits and vegetables were cut into bite-size pieces, they were more convenient to eat and more enticing.

"This outcome has practical importance for public health because one additional daily portion reduces the risk of cardiometabolic disease by 6 percent to 7 percent," the group wrote in the study.

If you want to try this with your family, make sure you have fruits and vegetables available at the table. Researchers found the extra time at the table was most effective with the evening meal rather than breakfast, when family members may not be as rushed.

Q and A

Q: How much fruit is too much?

A: Fruit is a key part of a healthy eating plan because fruits contain many nutrients that we need, from potassium to fiber to vitamin C and folate. A healthy diet that includes fruit has been found to reduce the risk of several chronic diseases. Fruit does contain natural sugars, but those natural sugars are processed differently than added sugars (found in sodas, desserts, energy drinks and ice cream) because of the fiber. It's hard to get too much fruit in your diet. Most Americans don't eat enough. The recommendation is for at least 1 1/2 cups of fruit every day.

RECIPE

Here's a stir-fry with a twist — fresh sliced plums give a subtle sweetness and juiciness to this stir-fry. It's from the just-published "Cooking a la Heart" cookbook by registered dietitians Amy Myrdal Miller and Linda Hachfeld.

CHICKEN-ALMOND STIR-FRY WITH CARROTS, SNOW PEAS AND PLUMS

Servings: 4

3 tablespoons reduced-sodium chicken stock

3 tablespoons plum, apple or pineapple juice

2 tablespoons reduced-sodium soy sauce

2 tablespoons white wine

3 garlic cloves, finely chopped

2 teaspoons finely grated ginger

1 tablespoon cornstarch

1 pound boneless, skinless chicken breasts, cubed

2 tablespoons toasted sesame or peanut oil

3 carrots, peeled and thinly sliced

6 ounces snow peas or sugar snap peas, trimmed and halved

1 red bell pepper, seeded and coarsely chopped

6 green onions, thinly sliced

3 fresh plums, halved, pitted and thinly sliced

1/2 cup slivered almonds, toasted

Freshly ground black pepper

Whisk together the stock, juice, soy sauce, wine, garlic and ginger in a medium bowl. Slowly whisk in the cornstarch. Stir in the chicken cubes and cover. Marinate in the refrigerator for 30 minutes. Occasionally stir and lift the chicken pieces with a slotted spatula to coat all sides. Heat 1 tablespoon of the oil in a wok or heavy skillet over medium-high heat. When the oil is shimmering, add the chicken, reserving the marinade. Stir-fry until opaque, 2-3 minutes. Add the remaining 1 tablespoon oil, the carrots, snow peas and bell pepper. Stir-fry until the vegetables begin to soften, about 2 minutes. Add the marinade. Cook until the sauce is thickened and smooth, the vegetables are bright in color and the garlic and ginger are fragrant, 2 to 3 minutes. Add the plums, green onions and slivered almonds. Stir-fry 1 minute more. Add black pepper and serve over brown rice, soba or cellophane noodles. Serves 4.

Per serving: 363 calories; 32 grams protein; 22 grams carbohydrate; 16 grams fat (2 grams saturated); 6 grams fiber; 0 grams added sugars; 383 milligrams sodium.

Charlyn Fargo is a registered dietitian with SIU Med School in Springfield, Illinois. For comments or questions, contact her at [email protected] or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators writers and cartoonists, visit the Creators website at www.creators.com.

Photo credit: NoName_13 at Pixabay