Screen Time vs. Meal Time: Finding the Right Balance for Your Children's Health

Then and Now: The Rise and Rise of Screentime

Screen time amongst children has increased dramatically over the past few decades. This has become a common topic of discussion between paediatricians and parents. 

What began as occasional TV watching has become a daily routine of smartphones, computers, tablets, video games, and more. Being connected, informed and entertained has become so easy. Everything is available at our fingertips - not just for us, but for our kids too. With easy access to smartphones at younger ages, our children are exposed to more screen time than we were.

Keeping children busy and engaged with screens may seem like an easy way out for busy parents. However, as parents, you must cautiously evaluate the long-term impact.

The Impact of Excessive Screen Time on Meal Time

The easy availability of screens has changed how we eat, interact and experience meals. The ramifications of excessive screen time during mealtime are more than what meets the eye. Let's look into it in detail.

Distraction from Food

Children who are engrossed in screens need to be mindful of what they eat. They are less likely to acknowledge or even notice feelings of fullness, which can lead to overeating.

Unhealthy Eating Habits

Snacking mindlessly while watching TV or on the internet can lead to overconsumption of unhealthy foods. Additionally, with the rise of fast food delivery apps and online food ordering services, it has become easier to choose convenience over nutrition.

Disrupted Family Bonding

Family meals provide a valuable bonding experience. When busy with screens, children miss out on engaging in colour conversations and building connections with loved ones. In other words, they deprive themselves of the emotional benefits of shared meals.

Delayed and Disrupted Digestion

Mixing screen time and eating can lead to rushed and inefficient digestion. Children may swallow their food quickly without proper chewing, hindering digestion. Late-night screen time can also interfere with their sleep patterns, which affects overall health.

Emotional Eating

Children can develop emotional eating patterns when they rely on screens to cope with stress, anxiety or boredom. Your child can form unhealthy eating behaviours if they turn to food for comfort while watching screens.

Lack of Appreciation for Food

When screens dominate mealtime, children lose the ability to appreciate the sensory aspects of any food. Eating becomes a mechanical activity and a routine devoid of the joy of savouring a well-prepared meal.

What is Mindful Eating?

Now that we have examined the impact of screen time let's focus on a healthier approach to meal time: eating mindfully. 

Mindful eating is all about being fully present and engaged during meals. It encourages individuals to savour each bite, pay attention to their body's hunger cues, and enjoy the sensory experience of eating. Introducing the concept of mindfulness during meals can have many advantages for their overall health.

5 Key Benefits of Mindful Eating

Here are some benefits of mindful eating that stand out.

Improved Digestion

Mindful eating promotes better digestion. It allows the body to process and absorb nutrients fully. Children are less likely to overeat or rush through meals when they eat mindfully, reducing digestive discomfort. 

Enhanced Self-Awareness

Practicing mindfulness during meals helps children become more wary of their food choices and eating habits. This self-awareness can lead to healthier food choices and portion control.

Reduced Stress

Mindful eating encourages relaxation and reduces stress during meals. A calm and stress-free mealtime environment can positively impact a child's relationship with food.

Improved Weight Management

By promoting awareness of hunger and fullness cues, mindful eating can assist in maintaining a healthy weight. It reduces the likelihood of mindless snacking and overeating.

A Healthy Relationship with Food

Mindful eating fosters a positive relationship with food, emphasising enjoyment and nourishment rather than guilt or restriction.

And Yes. This is Backed by Research!

Research studies have shown that the benefits of mindful eating are manifold and can enhance digestion and appetite regulation. It encourages a balanced approach to eating and building a healthy relationship with food from a young age. Children can reap the benefits of eating mindfully and develop healthier eating habits by paying attention to their food and their body's signals.

What are Healthy Screen Time Limits?

Paediatricians usually recommend the following guidelines.

Children Under Two Years Old: Absolutely zero screen time, barring the occasional video calls with family or friends

Two to Five Years Old: 1 hour per day at maximum. A parent or an elder sibling should supervise this.

Over Six Years Old: A cap of 2 hours per day is advised except for homework.

6 Tips for Parents for Managing Screen Time

Be a Role Model

Children learn from you. Practice what you preach. Demonstrate a balanced digital routine yourself.

Encourage Outdoor Activities

Set aside time for outdoor play and physical activities. Encourage your child to explore the outside world. 

Create Screen-Free Zones

Assign specific areas in your home as screen-free zones, such as the dining room or bedroom.

The Ideal Meal Time

What works for one may not work for another. However, it is best to create a home-based routine that works best for you and your family. 

Establish Dedicated Meal Times

Setting aside a dedicated mealtime is crucial for better digestion and nutritional adoption. Consistent mealtimes help in achieving this. 

Minimise Distractions

Encourage family conversations and bonding over food. Turn off screens and ban electronic devices from the dining room.

Strategies for Encouraging Mindful Eating

Engage the Senses

Please encourage your child to explore their food's textures, colours, and flavours. Discuss the taste and smell of each dish. 

Slow Down

Teach your child to eat slowly, savouring each bite. Put down utensils between bites and chew food thoroughly.

Express Gratitude

Foster gratitude by discussing where the food came from and appreciating the effort that went into preparing it.

Wrapping Up

Parents and caregivers must establish healthy screen time boundaries and create a wholesome mealtime environment. By fostering mindful eating and prioritising screen-free meals, you can help children develop positive relationships with food and enjoy meaningful family meals.