Do you find yourself regularly eating dinner while sitting in front of the TV? If so, you might want to reconsider this habit. Not only can it be distracting, leading you to make poorer food choices, but it can also expose you to a barrage of commercials promoting unhealthy snacks and fast foods. But don’t worry, you’re not alone, and there are ways to break this habit and make healthier food choices.
The Link Between TV and Unhealthy Eating
Recent findings from a review of 53 studies examining the connection between sedentary behavior and eating habits show a direct correlation between watching TV during meals and consuming unhealthy snacks, beverages, and fast food. The researchers at Loughborough University’s School of Sport, Exercise and Health Sciences discovered that when people eat while watching TV, they tend to be less cognizant of the foods they’re consuming, as their attention is divided between the visual entertainment and their meals.
Moreover, the advertisements for certain products, such as those high in sugar and unhealthy fats, can have a significant impact on your cravings, making it even more challenging to resist the temptation to indulge in junk food.
The Impact on Children and Adolescents
It’s not just adults who are affected by this phenomenon. The study also found that children and adolescents who spend more time sitting in front of a screen are more likely to eat unhealthy foods. As co-author Natalie Pearson said, “The more time children and adolescents spend sedentary in front of a screen, the more likely they are to eat unhealthy foods.”
Therefore, it’s essential for parents to be aware of this issue and take steps to encourage healthy meals eaten at the dinner table, away from the TV. It’s crucial to instill good habits during childhood that will be carried into adulthood, and a healthy diet is no exception. By setting a positive example for your kids to follow, you can help them create strong and healthy eating habits that will last a lifetime.
How to Break the Habit
Now that you’re aware of the negative impact that eating in front of the TV can have on your food choices, here are some tips on how to break this unhealthy habit:
- Make a conscious decision to eat away from your screens. The first step to breaking any bad habit is to make a firm decision to do so. Commit to eating your meals at a dedicated dining space, whether it be at a table or countertop, and make a point to leave your screens in another room.
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Create a pleasant dining environment. Set the table, light some candles, or play some soft background music to create a relaxing and enjoyable atmosphere for your meals. This will make you more likely to savor your food and pay attention to what you’re eating.
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Eat mindfully. Focus on the taste, texture, and aroma of each bite you take. Eating mindfully can increase your enjoyment of the meal and make you more aware of when you’re full, helping to prevent overeating.
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Cook your meals. When you cook your own meals, you’re more likely to make healthier choices and put more thought into the ingredients and preparation. Plus, when you invest your time and effort into creating a dish, you’ll be more inclined to sit down and enjoy it without the distraction of a screen.
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Get the whole family involved. Make mealtime a family affair by involving everyone in the meal preparation and enjoying the meal together. Engaging in conversation during dinner can help distract you from the urge to turn on the TV and foster a sense of connection and togetherness.
The Benefits of Breaking the Habit
Making an effort to eat your meals away from the TV and screens doesn’t just have the potential to improve your food choices and overall health – it can also provide other benefits, such as:
- Better digestion, as you’ll be more focused on chewing your food thoroughly and eating at a relaxed pace.
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Enhanced communication and bonding with your family, as you spend quality time together enjoying a meal and conversation.
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Improved sleep, as separating your eating space from your relaxation space can help signal to your brain that it’s time to wind down for the night.
By taking steps to ditch the habit of eating meals in front of the TV, you can make better choices for your health, improve your family dynamic, and reap the benefits of a more mindful approach to mealtimes. So gather up your loved ones and enjoy your next meal together at the dinner table – TV-free.
