Whether it was rolling pasta sheets and simmering tomatoes to creating the perfect bolognese or getting my hands dirty sorting home-grown raspberries for my grandma's pirozhki, food was a cornerstone of my childhood memories.

Food became more than a source of nourishment, but was a way to connect with family and maintain tradition.

In today's seemingly sleepless society, it becomes more and more difficult to maintain our connection to food, to family, and to tradition.

Some argue that this lack of connection to the food we eat may contribute to our overall poor Western picture of health.

It's important to think about the role of food in a broader sense. Yes, it can be a great source of vitamins, minerals and all things nutritionally wonderful, but it also has a huge role to play socially, culturally, and even psychologically.

When we share meals together, whether with friends or family, we create an environment where togetherness is fostered and food can be appreciated.

Looking closely at the family meal time, an analysis of published scientific research showed that families who shared meals together three or more times a week reduced the chances of their children being overweight or obese by 12 per cent.

Other research has also found a link between increased family meal times and increased fruit and vegetable consumption in children.

Another review further found evidence linking shared family meals with a better overall dietary intake; however portion sizes and the types of meals shared also need to be considered.

Clearly, eating together as a family has a number of benefits.

Not only can it encourage a better dietary intake, but it can also provide feelings of connection and togetherness which are important for our psychological health.

It's also a wonderful opportunity to equip children with basic life skills.

Try some of these strategies to get those family meal times up and running.

■ Set aside one night a week as a starting point.

■ Experiment with new recipes or bring out some old, much-loved ones.

■ Involve your kids in the cooking by having them help mix, chop or bake.

■ You don't need to spend hours in the kitchen - have a few quick, simple recipes on hand or try some simple shortcuts such as using pre-cut, canned, or frozen vegies.

■ Cook in large batches and have enough to freeze for leftovers.

■ Plan ahead. Spend a few minutes before you go grocery shopping to decide on a few meals for the week. ■ Consider letting your kids choose some of the weekly meals.

Maybe today we really don't have the time of years gone by to spend cooking in the kitchen. But perhaps it is this reason that it is even more important to create the time to reconnect with food and family.

It's important not to worry or be too hard on yourself if you can't get the family together every night. Start small, and work your way up.

■ Anne Lechner is an honours nutrition and dietetics student with the HealthTrack Study. These health tips are provided by researchers affiliated or associated with the Illawarra Health and Medical Research Institute, which runs the HealthTrack Study. Please consult your doctor for specific advice.