No matter how you grew up and what your current thoughts on mealtimes are, eating meals together as a family results in some big paybacks.

Studies show that kids whose families eat together get meals that are more nutritious, with more vitamins and minerals and fruits and vegetables, a greater variety of foods, and less fried foods.

And the benefits extend beyond nutrition. Children in families who eat together are less likely to smoke, use drugs or alcohol, have an eating disorder, or be depressed — even their school performance often improves.  

If you still are claiming that you're too busy for family meals, do rethink your priorities because, once the kids have grown up, you can never get back these dinnertimes.

Here are some ways to help bring your family together at meals.

• Plan the time. Tell everyone what time you're going to be eating together. Put it on the calendar if you have to.
• Allow no disturbances. Turn off the TV, radio, cell phones, pagers, video games, and iPods, and drop all books, homework projects, and newspapers.
• Pique your kids' interest in upcoming meals. Have them help plan and grocery-shop for meals.
• Keep meals simple. Purchase some ready-made products or cook more on the weekends so you'll have some extra possibilities during the week.
• Be the role model. When you choose to eat healthy foods, so will your children.

This may be the best 20-minute investment of your day. Eating together as a family will help you meet more than just your nutrition needs.