SUMMIT COUNTY, Utah — In a world of packed schedules, screens and constant demands, sitting down together for a family meal might seem like a small thing. But mounting evidence shows it can have a significant impact — especially when it comes to protecting kids from substance use.

A five-year study of 806 adolescents found that those who regularly ate with their families were significantly less likely to smoke, drink alcohol or use marijuana, with the strongest protective effects seen in girls. Further research shows that teens who eat dinner with their family at least five times a week are 33% less likely to use alcohol.

According to The Family Dinner Project, family meals aren’t just about nutrition — they’re a powerful opportunity for connection. They give parents and caregivers the chance to model values, set expectations and create a safe space for teens to share what’s happening in their lives.

“Small, consistent moments of connection — like mealtime — can shape a child’s path in powerful ways,” said Betty Morin, substance abuse prevention program specialist at Summit County Health Department. “It’s not about being perfect; it’s about being present.”

While shared meals are a powerful tool, they’re just one piece of the puzzle. Experts recommend spending at least 15 minutes a day of one-on-one time with your child or teen. These daily check-ins — whether chatting during a car ride or winding down before bed — help build trust, encourage openness and show your child they’re a priority.

Make time for fun, too. It doesn’t have to be elaborate — go to the park, play a board game, shoot hoops in the driveway or even join your child in a video game. When you enter their world and spend quality time together, you strengthen your relationship and make it easier to talk about tough topics like alcohol, vaping or drugs.

Just as important as these moments is how we use them. Conversations about underage drinking and drug use shouldn’t be one-time lectures — they should be ongoing, supportive and age-appropriate. When kids know they can talk to their parents without fear or judgment, they’re more likely to open up and make positive choices.

For practical tips on how to talk with your children and teens about underage substance use, visit Parents Empowered and Gray Matters. To explore more ways to strengthen your family through meals and shared time, visit The Family Dinner Project.