EATING IN FRONT OF TV OR GADGETS: HOW IT AFFECTS YOUR HEALTH AND DIGESTION- BY SIMRAN WADHWA

I am Simran Wadhwa a nutritionist at The Kenko Life.

In today’s digital world, it’s almost second nature to have a phone in hand or the TV on while eating. While it may feel like multitasking or even a way to relax, science shows that eating in front of screens can negatively affect your digestion, weight, and overall health.

1. Mindless Eating and Overeating: When you’re distracted, your brain doesn’t fully register what or how much you’re eating. Research published in the American Journal of Clinical Nutrition found that people who ate while distracted consumed 25% more calories later in the day compared to those who ate mindfully.

This happens because screens shift your attention away from hunger and satiety cues, leading to:

• Larger portion consumption.

• Unconscious snacking.

• Reduced satisfaction from meals, causing cravings soon after.

2. Digestion Slows Down: Digestion begins even before your first bite—when you look, smell, and focus on food, your body releases saliva and digestive enzymes. Watching TV or scrolling your phone interferes with this “cephalic phase” of digestion.

This may cause:

• Bloating or heaviness.

• Indigestion due to incomplete breakdown of food.

• Less efficient nutrient absorption.

3. Weight Gain and Metabolic Impact: Several studies link screen-based eating to weight gain. A meta-analysis in Appetite Journal showed that eating while distracted increases both immediate and later food intake, raising the risk of obesity.

Screens also encourage late-night snacking and irregular eating patterns, which disrupt metabolism and blood sugar control.

4. Weakened Mind-Body Connection with Food: Eating is meant to be a mindful process. When distracted, you miss out on enjoying flavors and textures, and your brain doesn’t create strong “food memory.” This makes it harder to recall what you ate and easier to overeat later.

5. Impact on Children and Family Habits: For children, eating in front of TV or gadgets often sets the stage for lifelong unhealthy eating patterns. Research in Pediatrics shows that children who eat meals while watching TV are more likely to prefer high-calorie snacks and less likely to consume fruits and vegetables.

   
   

It also reduces quality family time—meals that could otherwise build healthy habits and emotional bonds.

Tips to Break the Habit:

• Gadget-free dining: Make the dining table a no-phone, no-TV zone.

• Practice mindful eating: Focus on flavors, chew slowly, and pause between bites.

• Eat together: Family or social meals naturally encourage slower, healthier eating.

• Set meal timings: Eating at consistent times helps regulate appetite and digestion.

• Use portion control: Smaller plates and mindful serving can prevent overeating.

Eating in front of TV or gadgets might feel harmless, but it disconnects you from your food, slows digestion, and increases the risk of weight gain. By creating screen-free meals and practicing mindful eating, you can improve digestion, build healthier habits, and truly enjoy your food.

At Kenko Life, you can choose a variety of healthy meal options for your daily dose of nutrition. Call at – +91 901906245