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health
Most of us, if not all the time, have sat down in front of the TV for dinner. It seems like an unimportant habit, but some studies have shown that sitting together at the table is great for your health and your relationships.
Not only can it help bring people closer together and improve family relationships, but it can also help you eat more healthily.
Research (1) has shown that family meals are beneficial for adolescents' eating habits, and that more frequent family meals lead to better food intake among children and adolescents.
We are social beings
Human beings are instinctively programmed to interact socially with each other. Eating together has always been part of our conviviality. That's why celebratory dinners are often the highlight of any special event. It's where we can get together as friends and family to 'break bread' and share stories.
In addition to celebrations, being together to eat on a daily basis as a family will play an important role in your children's development. They will have a greater chance of learning communication patterns and choosing healthier food options, according to experts. In addition to all the health benefits, eating together at the table is a way of strengthening close family relationships.
Researchers have studied the role of family meals in markers of adolescent well-being, such as rates of substance use and disordered eating behavior. One study (2) also showed that boys and girls who ate family meals at home every day delayed the onset of alcohol consumption, for example.
Family meals can serve as an arena to increase family cohesion, stability, and connectedness, or to improve adolescent developmental resources, such as problem-focused coping and socio-emotional development.
In addition, family routines, such as family meals, can provide consistency and a place for one to care for the other, and to learn and teach healthy eating behaviors and attitudes.
We eat better
Did you know that dining at the table helps you make healthier decisions when it comes to your diet? When we're on the move, busy or distracted by technology, we're much more likely to eat junk food, unhealthy choices. Studies show that those who choose to eat at the table tend to eat more nutritionally balanced meals.
Paying attention to what you're eating is important, not only will you enjoy what you're eating, but you'll also eat more slowly than if you were sitting in front of the TV or glued to your smartphone, which means you'll digest your food better.
Time to switch off
Protecting table time means that you will interrupt activities, stop and relax, this is perfect for de-stressing from the daily routine. Take the opportunity to chat, share thoughts, discuss ideas and show mutual support. Put the smartphone away and use the desk as a digital-free zone.
In the morning, taking the time to have breakfast will help you feel less rushed and more prepared for the day. By doing so, you're saying non-verbally: other things can wait, family is a priority, you'll concentrate better and be better able to cope with any surprises the day may bring.
At lunchtime, even if your working days are full, schedule just 30 minutes for a lunch break a few days a week. During this window of time, choose not to do any work, you'll probably be more productive afterward.
For dinner, try to plan a meal, it doesn't matter what kind of meal, whether it's dinner itself or a healthy snack, the important thing is to dedicate some time to it
Body and mind present
There's no point in setting aside time if in fact only your body is there and your mind is far away, distracted. When you're constantly checking your email, researching shopping deals or looking at other people's "amazing" lives on social media (which most of the time is just a filter), you're robbing yourself of time to be present with your body and mind, aware of your own needs and relationships.
Taking the time to eat your meal without your smartphone or other distractions - allows you to feel the flavors of each bite and actively listen to others. It also helps you to take stock of your body, recognizing when you are full and should stop eating.
In conclusion
The art of eating at the table has simply been lost amid the chaos of hectic routines. A practice that was once an intentional time to build relationships and learn to be present has been replaced by eating on the move, mentally or physically.
There is something special about having meals at the table, a time to enjoy good food and good company, a time to learn and teach.
With a little planning and persistence, you can make time for you and your loved ones to enjoy a meal together.