Family meals are making a comeback in part because of increasing rates of obesity among children. Shared family meals are more likely to be nutritious, and kids who eat regularly with their families are less likely to snack on unhealthy foods and more likely to eat fruits, vegetables, and whole grains.

Beyond health and nutrition, there's the added benefit of getting everyone together so they can talk and reconnect. This becomes even more important as kids get older. Teens who take part in regular family meals are less likely to smoke, drink alcohol, or use marijuana and other drugs, studies have shown.

Most parents don't need to be convinced that family meals are a good idea - they just need the extra time it takes to plan, prepare, and share them. Even if you find the time, how can you achieve the ideal family meal where everyone catches up and nobody argues?

Follow these three steps to schedule family meals and make them enjoyable for everyone who pulls up a chair.

1. Plan It

To plan more family meals, first assess how many you're currently having and make a reasonable goal. Then look over the family calendar to choose the best dates for family meals so everyone can be there.

Figure out which obstacles are getting in the way of more family meals - busy schedules, no supplies in the house, no time to cook. Ask for the family's help and ideas in how these roadblocks can be removed. For instance, figure out a way to get groceries purchased for a family meal. Or if time to cook is the problem, try doing some prep work on weekends or even completely preparing a dish ahead of time and putting it in the freezer.

2. Prepare It

Once you have all your supplies on hand, you're ready to prepare the meal. What will the kids do while you're cooking? Can a toddler sit in a highchair and keep you company while you cook? Can older kids keep themselves occupied so you can do what you need to do? Perhaps a snack of fresh fruit or veggies would be helpful and keep them from nagging you about when dinner will be ready.

Involving the younger kids can mean a little extra work, but it's often worth it. Try involving kids in the final steps, such as putting plates on the table, tossing the salad, pouring a beverage, folding the napkins, being a "taster," or just watching you work. Older kids may be able to pitch in even more, and if you have teens around, consider assigning them a night to cook, with you as the helper.

If kids help out, set a good example by saying please and thanks for their help. Being upbeat and pleasant as you prepare the meal can rub off on your kids. If you're grumbling about the task at hand, chances are they will too. But if the atmosphere is light, you're showing them how the family can work together and enjoy the fruits of its labor. Tell them, "Mmm, something smells delicious!"

3. Enjoy It

Count yourself in, even if you have lots more to do before the night is over. Especially if you're the only adult at the table, you might be thinking of all you must accomplish once dinner's done (doing dishes, making lunches, etc.). Try not to focus on that during dinner. Or you might decide to eat with your spouse later on. Still, sit down at the table with the kids. It's good for them and it's good for you.

Everyone may be starving, but teach your kids to wait till everyone is seated before digging in. Create a moment of calm before the meal begins. This gives the cook a chance to shift gears. It also presents a chance to say grace, thank the cook, wish everyone a good meal, or to raise a glass of milk and toast each other. You're setting a mood and teaching a little lesson in manners and patience.

Mealtime is a good time to teach civilized behavior, so try to follow rules about staying seated, passing items instead of grabbing at them, putting napkins on laps, and not chewing with your mouth full. You can gently remind any offenders, but don't go overboard at the table. Mealtime should be a time to feel nurtured, together, connected, and part of the family.

Keep the interactions positive and let the conversation flow. Ask your kids about their days and tell them about yours. Give everyone a chance to talk.

Need some conversation starters? Here are a few:

• If you could have any food for dinner tomorrow night, what would it be?
• Who can guess how many potatoes I used to make that bowl of mashed potatoes?
• What's the most delicious food on the table and why?
• If you opened a restaurant, what kind would it be?
• Who's the best cook you know? (We hope they say it's you!)