Pasamos casi 8 años comiendo, pero el 73% de nosotros lo hacemos distraídos: la trampa alimentaria en la era digital

For Italians, the table is the heart of social and family life, much more than just a place to eat; it is, above all, a space to gather, share stories, and strengthen interpersonal relationships. However, the frenetic pace of daily life, changes in family structure, and the omnipresence of social media are profoundly redefining this once sacred ritual. This is revealed in a recent study conducted by Unobravo, an Italian company that offers online psychology and psychotherapy services.

A representative sample of 1,670 adults revealed a striking paradox: while 77% of Italians firmly believe that meals are essential for strengthening relationships, more than half (53%) admit they don't eat them as often as they'd like. The quality of presence is also crucial, and the majority of respondents (73%) believe that phones and other digital devices can reduce attention and engagement.

Therefore, meals become a true reflection of our relationships, the challenges they present, our lifestyle, and our emotional well-being. To analyze this phenomenon, we spoke with Dr. Arianna Rossoni, a dietitian and professor, who explained how digital distraction and emotional state can influence our perception of food, digestion, and our ability to listen to our bodies.

The weather map: how much and how we eat

The amount of time spent at the table remains a distinctive feature of Italian culture, even compared to other countries. According to data from the OECD (Organisation for Economic Co-operation and Development) Time Use Database, Italians spend an average of 2 hours and 7 minutes a day eating and drinking, almost twice as much as in countries like the UK or Germany. If this average were to remain constant for 90 years, an Italian would spend more than two years eating.

The length of a meal varies considerably depending on the social context and company: meals with friends tend to be longer, averaging 55.6 minutes (approximately 2.8 times longer than a meal eaten alone), while with family, the average meal lasts 39 minutes. A typical weekday meal at home lasts about 31 minutes, decreasing to around 24 minutes at work; however, meals eaten alone are quicker, averaging just 19.9 minutes, further demonstrating how the increased time spent at the table with friends and family can allow for more conversation and socializing.

However, the Unobravo clinical team insists on pointing out that duration does not necessarily imply higher quality, greater value of interactions and, consequently, greater psychological well-being: the same amount of time can take on different meanings depending on the people, relationships and contexts.

The average meal duration also varies among the cities included in the analysis, revealing curious geographical differences in meal times: cities like Taranto, Trieste, and Modena top the list for the most relaxed meal times, while in Genoa, Messina, and Rimini, the time spent eating is significantly shorter. The longest meals with friends are recorded in Modena and Ferrara, where people spend 68.9 and 67.6 minutes eating and conversing, respectively.

The shadows of coexistence: digital distractions and generational pressures

Despite the symbolic value attributed to the table, sharing a space doesn't automatically guarantee a genuine interpersonal connection. The main obstacle is technological distractions: the use of smartphones and other digital devices reduces attention and interaction during meals for up to 73% of those surveyed. This data highlights an increasingly common problem in everyday life: if our gaze remains fixed on a screen, interaction can be severely limited, and physical presence thus loses its deeper meaning.

Dr. Rossoni also confirms this: "Smartphones and screens can interfere because they create a state of inattention in the brain. Furthermore, they compromise the ability to listen to hunger and satiety signals, and to concentrate on the taste and experience of food."

The problem becomes even more critical in childhood. Screens are always contraindicated for younger age groups, as it is precisely at this stage that interoception develops, the nervous system's ability to perceive, interpret, and integrate signals from our body. As adults, we tend to lose this ability due to the multitude of rules and dietary guidelines we are subjected to, but the risk is that today's children, far more exposed to digital devices than we were, may never develop it.

“If there’s a disruption in the family atmosphere during meals, we don’t distract the child, but rather try to understand what’s happening and how we can help the parents” the dietitian emphasizes. Even in the presence of a poor relationship with food or a serious eating disorder, the use of tablets or other digital devices is entirely counterproductive: in these cases, it’s essential to adopt mindful eating techniques that encourage being present during meals and fully in the “here and now.”

Furthermore, family gatherings are not experienced in the same way by all age groups. While for those over 65, family meals are almost always a pleasant experience, 39% of young adults (aged 18 to 24), nearly four out of ten, admit that shared family lunches and dinners can sometimes become a source of stress or pressure. Family expectations, judgments, or conflictive dynamics risk creating tension and hindering a time that should be one of relaxation and closeness. Likewise, stress can negatively affect digestion and disrupt various bodily functions.

Despite a desire for more social interaction, daily routines often impose different rhythms: 38% of Italians report eating at least one main meal alone each day (a percentage that rises to 70% among those who live alone). As the psychologists at Unobravo point out, eating alone does not equate to feeling lonely, nor is it necessarily a sign of social isolation. For many people, eating alone represents a choice of independence, an opportunity to disconnect, or a restorative break.

However, it can take on a more complex emotional meaning when loneliness is unwanted: 36% of the sample stated that eating alone can make them feel isolated. The difference lies in the voluntary nature of the choice and the quality of the person's social network.

How to rediscover the value of daily meals

Improving our dining experience doesn't require drastic changes, but rather small steps toward greater awareness. The frenetic pace of life, the constant use of smartphones and other digital devices, and our unnatural habit of multitasking are progressively diminishing our ability to listen to our cues and self-regulate.

Based on mindfulness, a practice that requires us to be fully present in the moment, mindful eating invites us to pay full and non-judgmental attention to our meals, dismantling the automatic way we eat. Learning to eat slowly, observing the colors on the plate, recognizing its aromas, and savoring each bite allows us to reactivate the physiological signals of real hunger and satiety, often suppressed by haste or emotional tension.

Many people wonder how to balance long, shared meals with portion control and nutritional choices. "Without portion control," explains Rossoni. "A person with good sensory perception and the ability to listen to their own needs and desires, even in situations where they tend to be distracted, will not overeat or go overboard, thanks to the habit and practice they have acquired over time."

Reconnecting with food consciously not only means improving digestion and nutritional balance, but also restoring food to its original value: no longer a simple mechanical act, but a daily space to care for oneself and others with whom we share it, to root ourselves in the present and for sensory satisfaction.

Therefore, it's important to prioritize the quality of shared moments and focus on authentic presence. In this regard, it can be helpful to turn off the television and mobile phones or set aside brief screen-free moments (for example, the first 15 minutes of a meal) to resume the conversation without imposing rigid rules.

If we eat alone, it's essential to transform those meals into moments of presence and mindfulness. How? By setting the table carefully, plating the food thoughtfully, avoiding eating directly from the bowl or standing up, turning off the television and computer, savoring the food attentively, and observing its colors, textures, temperatures, and flavors. Let's chew slowly, learn to breathe between bites, and pause occasionally during the meal to ask ourselves if what we're eating satisfies us, if we're full, or if we're not yet completely satisfied.

In social settings, there are two main risks: distraction from conversations or the generation of anxiety and stress. To preserve mealtimes and make them a neutral space for sharing, we learn to manage and ignore social pressures. We suggest putting phones aside and not using them for at least the first 15-20 minutes after the meal begins. We also take advantage of moments when others are speaking to put down our utensils, listen attentively, and slow down, using conversation as a "natural brake."

When you're halfway through your meal, assess your level of satiety and respect your body's signals, prioritizing them over the desire to please others. If you're offered a second helping or feel compelled to finish everything on your plate, even if you're full, learn to listen to your needs and politely decline the offer.