The cold weather months are a great time to plan, cook and eat meals together as a family. The obvious benefits to eating at home are that you can control what goes into your food (especially fat and sodium), serve moderate amounts of food, reduce the cost of meals and include more fruits, vegetables and whole grains in your meals.

Eating meals together as a family has benefits far beyond better nutritional value and lower cost.

When people share a meal, they strengthen their relationship by talking about things that are important or interesting to them. When adults converse, children at the table are learning vocabulary skills that improve reading and speaking ability in school.

Sharing family meals strengthens family traditions and gives a feeling of belonging that makes children feel secure. The social value of positive interactions at the dinner table has been shown to help prevent eating disorders and substance abuse in teenagers. The more often teens eat with their family, the less likely they are to smoke, try alcohol or use drugs.

It may take a little planning and practice to insure that meals at home are pleasant. Here are some ideas that may help:

• Include everyone in preparation and cleanup. Even preschool children can set and clear the table (they may even think that doing the dishes is fun!).

• If schedules are tight, make a fast and simple meal. Keep a list of easy meals to refer to on hectic days.

• Turn off the television. It is very difficult to have an interesting conversation when the TV is on.

• Establish a routine to start a meal, such as lighting candles or saying grace.

• Have ground rules for children about behavior at the table. If a child does not want to eat everything that is served, that is their choice, but comments like “yuck” and “gross” are not acceptable.

• Do not force children to eat or to clean their plates. Do not make what a child is or is not eating a topic of conversation.

• Keep the conversation positive. Mealtime is not the time to discuss unpleasant topics.

• Share thoughts, ideas, experiences and memories.

• Give everyone a chance to talk without interruption.

• Use your time together to make family plans, including what the next dinner together will be.

Rewards of eating meals together make the time you spend well worth the effort.

For a healthier new year: Put your fork down between bites to give yourself a chance to taste what you are eating and to slow your eating pace.

Christine Gutelius, MA,RD,CDN, is a nutrition resource educator with the Eat Smart NY program at Cornell Cooperative Extension of Cayuga County.

Baked Ziti Deluxe

Makes 8 servings

8 ounces ziti, uncooked

10 ounces frozen chopped spinach, thawed

1 teaspoon oil

1/2 onion, chopped

1 medium bell pepper, seeded and chopped

3 medium carrots, peeled and shredded

2 cloves garlic, chopped (or 2 teaspoons bottled minced garlic)

28 ounce jar spaghetti sauce

8 ounce can mushrooms, chopped (optional)

1 egg

16 ounce (2 cups) part-skim ricotta cheese

8 ounces shredded part skim mozzarella cheese

1/2 cup grated Parmesan cheese

Preheat oven to 350 degrees farenheit. Cook ziti according to package directions. Drain and set aside. Put spinach in colander or strainer and press to squeeze out water. In a large pot over medium heat, saute onions, pepper, carrots and garlic in oil for 5-10 minutes or until tender but not browned Add sauce, mushrooms and spinach. Heat through over low heat and then set aside. In a large mixing bowl, combine ricotta cheese and mozzarella cheese with egg. Spray 9x13 pan with cooking spray.

Alternate layers of ziti, cheese mixture and sauce mixture, ending with pasta and sauce. Spray a sheet of aluminum foil (large enough to cover the pan) with cooking spray. Cover pan with foil and bake 45 minutes. Uncover, sprinkle with grated Parmesan cheese and bake an additional 15 minutes. Let stand 10 minutes before serving.