“Grandma, tell me the story about how you always went to see your grandma for holidays.” “Who is making the special potatoes this year?” “Will I get to sit at the table with my cousins again?”

These comments might be heard year after year as families are celebrating together. Families often have specific things or activities that happen regularly. Traditions and rituals are important in building strong family relationships between generations that help families when faced with change. Traditions and rituals can be the glue that holds a family together.

Traditions give security to young people, providing a sense of continuity, predictability and identity. Traditions are the way families hand down information, beliefs and customs from one generation to the next. They give participants an opportunity to share important family values together.

Sometimes, as our families change, traditions may become a burden and need to change with us. This is expected as we adapt to changing individuals and situations. Although it may be difficult it is okay to change. Changes most likely have already occurred gradually over the years. Maintain those things that have importance and meaning to your family.

Many family traditions are based on family meals. Recent studies show that significant bonding takes place when families eat together. Mealtime is where children learn about table manners, social skills and family values. Family meals appear to play an important role in promoting good eating habits among children. Many family rituals and traditions are practiced at the dinner table.

Holiday traditions can reinforce family bonding and healthy lifestyles. Here are some ideas to consider this holiday season:

• Start a pattern of participating in family dinners when children are young.
• Get all family members involved in the family meal—make table decorations, help prepare food, set the table or help clean up.
• Explain to children why a certain tradition or special food is important to your family. They will gain an understanding of why your family continues the tradition.
• Allow all family members to contribute to conversation. Listen to each other.
• Adults serve as role models for healthy eating.