Rituals and routines involved in family meal times contribute to the mental health of children, says a new study of 75 families.

They also establish a sense of family identity and provide a positive environment for problem-solving by both parents and children. Syracuse professor Dr. Barbara Fiese distinguishes between routines and rituals; routines are directly observable behaviors, like the habit of scheduling meals at a specific time each day; rituals are acts more closely linked to emotional or symbolic aspects of family life, such as using nicknames or enjoying a traditional family recipe. Both help families connect and function on a daily basis, and bond by developing strong memories. Fiese offers these tips: set a goal of having a family meal four times a week; make one meal a week “children’s choice” night (have dessert first, eat all blue foods, etc.); keep marital spats away from the dinner table; have everyone identify one good thing and one not so good thing that happened to them during the day; and keep track of “inside jokes,” nicknames, special foods, etc., those things that make your family different from other families you know.