Published in Weight Watchers magazine, October 2018 cover story

Your good life starts here.

Surround yourself with loved ones and fresh, delicious food to make this spring your happiest and healthiest yet!

Picture this: it’s a warm and sunny spring afternoon, you’re seated at a table in the backyard surrounded by people you love, relishing each other’s company, good conversation and a spread of fresh, colourful and delicious food. Now that’s a party we all want to be at!

Not only is it fun, this soul-nourishing scenario can also do wonders for your physical and mental health. Recent research from the University of Oxford shows that the more people eat in company, the higher their chances of being satisfied with their lives. And Mental Health UK says regular shared mealtimes can bring about feelings of contentment and security, giving people a chance to talk, listen and interact with others.

“Relationships are at the centre of wellbeing and, in terms of pathways to happiness, pleasure and meaning, are satisfied through good meals in good company,” says psychologist Dr Justin Coulson.

DOING IT FOR THE KIDS Beyond the mental health benefits, studies have found that families who eat together stay healthy together, especially children who have positive parental role modelling. Research published in the journal Paediatrics looked at 17 studies with more than 180,000 children and found that children and teenagers who ate with their family three or more times a week were more likely to be in a healthy weight range and have a nutritionally balanced diet.

“Children who eat at home at the dinner table eat a variety of food and have a positive relationship with their diet,” says Jane Freeman, accredited practising dietitian and spokesperson for the Dietitians Association of Australia. Make sure to get the kids involved in meal prep, too. Research shows that children who’ve helped make dinner, with age-appropriate tasks such as stirring the mixture or peeling the carrots, are more likely to eat that meal. Another Canadian study showed vegetable preference was 10 per cent higher in kids who helped cook a meal, as opposed to those who didn’t.

A healthy diet isn’t the only win for children in families who sit at the table together regularly. “There are so many non-nutritional benefits to eating a home-cooked meal with the family,” says Freeman. “We interact, share the day’s experiences, download… I could go on forever!” A Canadian study supports this sentiment. It followed children from the age of five months to 10 years and found those who ate with their families were more physically active, more social and more well-adjusted.

BETTER TOGETHER We’ve all heard about the health benefits of the Mediterranean diet that includes plenty of legumes, fruit, vegetables, wholegrains, healthy fats and a little red wine, of course. People who follow this way of eating have been shown to have reduced risk of heart disease, type 2 diabetes and some cancers. A Harvard Medical School study of almost 1000 people found that after a year on the Mediterranean diet, they lost between 4kg and 10kg.

However, it’s not just what people in these cultures eat; it’s how they eat. Dining is a social experience: an event that brings family and friends together. Paul West, cook and host of the TV series River Cottage Australia , realised the value of social eating before his career in food took off. “I was a WWOFer (Willing Workers on Organic Farms) in Tasmania after I left school and my eyes were opened to food being more than something that was eaten in five minutes on the couch,” he says. “Every meal at this farm, owned by a Frenchman who had moved to Australia from southern France, was an occasion,” recalls Paul. “We took the time to sit, enjoy and converse.”

If it’s happiness you’re after, shared meals might be what you need. “We should make a habit of sharing meals with our family every day, where we turn off the screens and concentrate on one another, talking about the day and sharing the things that matter,” says Dr Coulson. “Obviously we are all so busy with life, but we need to make time to actively dodge all our distractions and sit down to family meals,” adds Freeman.

Sadly, many families are struggling to make time for bonding at the dinner table. The Lifting the Lid on Dinnertime report, conducted by MasterFoods, revealed that Aussie families don’t share mealtimes because of distractions including technology (36%), arguments with family members (28%) and work schedules (25%). Feeling that pressure yourself? Start with setting aside just one or two nights a week when all members of the family can be around the dinner table, with no TV, social media or bad moods! Mark it on the calendar and make sure everyone is home and commits to it.

MINDFUL MUNCHING You may have heard about how mindful eating – taking the time to eat slowly, enjoy each bite and focus on the taste and smell of food – can be a smart eating strategy. “Research shows that when we savour our food, we tend to require less of it as we enjoy each mouthful,” explains Dr Coulson.

This is echoed in a study conducted by North Carolina State University in the US, where researchers found a link between weight loss and eating food away from the distractions of technology. “We instruct people to eat the foods they love and not give them up, but to eat them in a mindful way,” says Dr Carolyn Dunn, one of the authors of the study. And this is what WW is all about – it’s not a diet but a lifestyle.

With the new WW program offering members a choice of more than 200 zero Points foods, it’s a sensible and sustainable approach to losing weight and achieving overall wellbeing. In clinical trials, participants on the new program said they felt hungry less often, nearly three out of four were satisfied with their weight-loss progress at six months, and more than 93 per cent said this program made them feel healthier and offered more flexibility in their food choices. Hallelujah!

HEALTHIER AT HOME So we know that social eating helps to promote health and happiness, but is there a best place to eat together? Yes, at home. While eating out on WW is certainly on the menu, according to a study published in the International Journal of Behavioral Nutrition and Physical Activity, the healthiest way to eat together is at home or with home-cooked meals. The UK research showed that those who ate meals prepared at home more than five times a week were 28 per cent less likely to be overweight compared to those who ate at home less than three times a week. All the more reason to throw a party at your place!

There can be challenges with eating out while also trying to be healthy. “You have to be careful of where you’re eating and who you’re eating with,” says Freeman. “People may not intentionally do it, but they can try to nudge you to have one more drink or another slice of cake,” she says. “But the benefit of home-cooked meals is you’re probably more likely to make an effort to include vegetables and good grains, and be more careful with portion sizes and cooking methods.”

SEASONAL EATING Produce that’s harvested locally close to the time of purchase means it’s fresher and will have the most nutrients. As soon as a fruit or veg is picked, it starts to lose nutrients, so you want the shortest time possible between the farm and your table. “The nutrient density of food in season is higher and it hasn’t been stored in cold fridges for a while,” says Freeman. “You can taste that lovely fresh flavour that recently picked produce gives you.” If produce is out of season locally but you still see it on the shelves, it’s likely to have come from elsewhere in the world, which means it’s travelled a fair way to get here, losing nutritional value on the journey. Not to mention leaving a larger carbon footprint.

SPRING SPREADS Now that spring has sprung, there’s an abundance of beautiful produce to enjoy in fresh salads and lighter meals, which are ideal for everything from fast dinners to weekend entertaining with friends. As the seasons shift, why not give cold-weather comfort food a spring spin by using more greens. For example, instead of using mince in a spaghetti bolognaise or lasagne, use peas, asparagus, spinach and broad beans.

When the weather is warm, too, it can be easier to eat fruit and veg that’s raw or lightly cooked, which can be healthier for you. “Boiling fruit and vegies of any type in large amounts of water for a long time can lose a lot of their nutrients, but vegetables and fruit that are lightly steamed will retain much more of their nutrients,” says the Dietitians Association of Australia.

Frittatas are a winning recipe for a spring gathering as they can be made ahead, served cold or warm and cut into smaller pieces for picnic food. What’s more, they’re made with zero Points eggs, so they’ll keep you fuller for longer. You’ll find plenty of delicious recipes on the WW app, such as the ham and asparagus frittata or broccoli, feta and mint frittata. Of course, with so many spring greens on offer, you can’t go past great, big main-meal salads loaded up with lettuce, spinach, watercress and in-season vegies, such as peas and asparagus.

And don’t forget fruit. Blood orange, mango, stone fruit… they all add a burst of sweetness and colour to salads. On the WW app, you’ll find some of our favourites, such as the grilled chicken and peach salad, or the crab, mango and chilli salad – both 0 SmartPoints value per serve. A great way to get into the swing of spring – and any new season – is to vary the veg and fruit you eat by trying a new one every week, be it pomelos or tangelos, globe artichokes or zucchini flowers.

EXPERT FOOD IDEAS When it comes to family dining, DIY share meals are great. “Nobody’s fighting over food because they’re making their own!” says Dr Coulson, who has six kids. “One of our absolute favourite warm-weather dinners is deconstructed rice paper rolls,” he says. “We also love a barbie and burritos with lots of fresh salad, chicken and lean meat.”

“I had a lunch for 20 people the other day, so I went to the fishmonger and bought a snapper,” says Freeman. “I made an Asian marinade, then cooked it on the barbecue and served it with a few salads. Fish is a wonderful spring option because it’s light and fresh.”

5 ideas for social dining

SET REGULAR SOCIAL DATES Make time every week, month or season where you gather your friends and/or family to share a meal. It could be a backyard barbie, a picnic in the park or a cosy dinner party.

HOST A ‘BRING A PLATE’ Invite people over for a feast that everyone can contribute to. This means less work for you, each person brings something different and you can make a variety of healthy dishes.

JOIN A SOCIAL EATING GROUP Go to meetup.com and search in the Food & Drink category for social eating groups near you. For example, Social Dinner Club Sydney has monthly get-togethers at different venues around the city. There are even vegan groups and coffee-lovers’ groups, so there’s something for everyone.

WALK, TALK & EAT For a hearty dose of food, fitness and friendship, why not go for a long walk with a friend or a group of buddies in the spring sunshine, then find a cafe to enjoy a nutritious brunch? When choosing off a menu, look for balanced options that include eggs, fruit, vegies and wholegrains.

GET SOCIAL Gather family or friends and forage for your own produce at farms near you, then go home to cook up a feast. Freshest produce guaranteed! Go to harvesttrailsandmarkets. com.au/pick-your-own for more info.

Children aged five months to 10 years who ate with their families were found to be more physically active, more social and more well-adjusted.
 

Spring produce

Grapefruit
Spinach
Pear
Peas
Papaya
Asparagus
Artichoke
Silverbeet