Eating dinner together as a family has been a long-standing tradition and is as old as the hills in many cultures around the world. However, this grand old tradition has been declining in recent years, with many families choosing to eat on-the-go or in front of screens instead.

Indeed, according to a survey conducted by YouGov in 2017, only 22% of British families eat together every night, while 21% rarely or never eat together.(1)

This is a concerning trend that has the potential to cause all kinds of issues, and means families up and down the land are missing out on the benefits of breaking bread around the dinner table together.

Below, we go over the benefits of eating around the dinner table, and some of the risks associated with skipping out this practice entirely, before offering up some tips on how you can eat together more often in the absence of screens.

The 3 Key Benefits of Family Mealtimes & Eating Around the Dinner Table

Eating around the dinner table provides many benefits for both adults and children, with far too many to list in just one article. However, here are three key benefits of the practice you should know that can be enjoyed by the whole family.

1. Strengthening Family Bonds

Although some may be irritated by acting together provides an opportunity for your family to connect and bond with one another. This is especially important in today's frenetic & fast-paced world, where many families struggle to find any time at all to spend together. 

Indeed, according to a study by the University of Illinois, families who eat together regularly have better communication and are more likely to be closer emotionally (2). 

Although vague sounding, these findings mean that this fusty old practice exists for a reason, and can help build a sense of belonging and support within the family unit.

2. Promoting Healthy Eating Habits

Eating around the dinner table provides an opportunity for families to enjoy healthy, home-cooked meals together.

According to a study by the American Heart Association, families who eat together tend to consume more fruits, vegetables, and whole grains and consume fewer sugary drinks and fatty foods, which are sadly staples of most takeaways (3).

Additionally, eating together provides an opportunity to model healthy eating habits for children, which can help them develop a good routine that last a lifetime, and even teach them more about the food on their plate, where it came from, and how it was made. 

Who knows? You could have the next Gordon Ramsay living under the very same roof as you.

3. Improving Mental Health

Eating around the dinner table has been linked to better mental health outcomes for both adults and children.

A study by the University of Montreal indicated that children who eat dinner with their families are less likely to engage in risky behaviours such as drug and alcohol use, and are more likely to do well in school (4).

Additionally, eating together provides an opportunity for family members to support each other and share their thoughts and feelings. This can help build a sense of emotional well-being and resilience within the family.

The Risks Associated With TV Dinners

Eating in front of the TV every night can have a wide range of negative effects on our health and wellbeing, some self-evident and others quite surprising: 

1. Overeating

Eating in front of the TV can lead to mindless eating, where we are less aware of how much we are eating and more likely to overeat. A study by the University of Birmingham found that people who eat in front of the TV consume up to 25% more calories than those who eat at a table (5). This can contribute to weight gain and other health problems.

2. Poor Digestion

Eating while watching TV can lead to poor digestion as we are less focused on the act of eating and more focused on what we are watching. This can lead to digestive problems such as acid reflux and indigestion. Additionally, eating quickly while distracted can lead to swallowing air, which can cause bloating and discomfort.

3. Reduced Social Connection

Eating in front of the TV can lead to reduced social connection as we are less likely to engage in conversation with family or friends. This can help build a sense of belonging and support within the family unit.

4. Unhealthy Food Choices

Eating in front of the TV can quite easily lead to unhealthy food choices as we are more likely to reach for convenient and processed foods rather than healthier options. 

A study by the University of Sussex found that people who watch TV while eating tend to consume more unhealthy snacks such as crisps and chocolate than those who eat at a table (6). This can contribute to poor nutrition and other health problems.

5. Disrupted Sleep

Watching TV before bed can play havoc with our sleep patterns, leading to  bad sleep and - as a result - increased risk of health problems such as obesity, diabetes, and cardiovascular disease. 

The blue light emitted by screens can interfere with our circadian rhythms, essentially our rhythmic internal clock that tells us when to be sleepy, when to be alert, which makes it harder for us to fall asleep and stay asleep.

And we’ve got yet more studies to back this up! For example, the National Sleep Foundation found that people who use electronic devices before bed are more likely to report insufficient sleep compared to those who do not use electronic devices before bed (7).

5 Top Tips to Eat Around the Dinner Table More Often

Here are some tips to help families sit around the dinner table more often:

1. Schedule family dinners

Set aside a specific time each week for family dinners. Make it a regular event that everyone can look forward to.

2. Involve children in meal planning and preparation

Getting children involved in meal planning and preparation can make them more invested in family dinners. This can also help teach them valuable cooking skills.

3. Make mealtime a technology-free zone

Encourage everyone to put away their phones and other electronic devices during mealtime. This will help everyone focus on each other and build stronger connections.

4. Use dinner as an opportunity for conversation

Use mealtime as an opportunity to catch up with each other and have meaningful conversations. Ask everyone about their day and encourage everyone to share their thoughts and feelings.

5. Keep it simple

Family dinners don't need to be fancy or complicated. Keep it simple with a few easy-to-prepare dishes and focus on spending time together.

Summary

Eating around the dinner table may seem like a minor and fusty old tradition that has become obsolete, but it has numerous, often-unsung benefits for both adults and children that we can carry well into the 21st century and beyond. 

By making family dinners a regular event and using mealtime as an opportunity for conversation and connection, families can build stronger relationships and enjoy healthier meals together, and by taking the time to sit down and eat together, families can create lasting memories and even more traditions that will be passed down through the generations.

References:

(1) YouGov survey on family mealtimes: https://yougov.co.uk/topics/food/articles-reports/2017/11/03/family-mealtimes 

(2) University of Illinois study on family mealtimes: https://www.cpsc.gov/content/families-who-eat-together-stay-together 

(3) American Heart Association study on family mealtimes: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/why-family-dinners-are-important 

(4) University of Montreal study on family mealtimes: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6112169/ 

(5) University of Birmingham study on TV dinners: https://www.birmingham.ac.uk/news/latest/2017/01/distracted-eating-tv.aspx 

(6) University of Sussex study on TV dinners: https://www.sussex.ac.uk/news/all?id=28759 

(7) National Sleep Foundation study on electronic devices before bed: https://www.sleepfoundation.org/press-release/sleep-foundation-electronics-night-can-interfere-sleep