Too Busy to Sit Down for Meals? Here’s Why it Matters.

• Sitting down for meals aids digestion and helps you make better food choices.
• Eating on the go is tied with eating more calories, sugar, salt and saturated fat.
• Sharing meals with friends and family boosts social bonds and enjoyment of food.

With busy schedules, sitting down for meals often gets overlooked. But taking the time to sit and enjoy a meal may be just as important as the meal itself.

Sitting for meals allows you to enjoy your food, eat more mindfully and support better digestion. “Sitting down for meals helps your body transition into the ‘rest and digest’ state, allowing it to properly process the food you eat,” explains Diane Han, M.P.H., RD.

If you tend to eat on the go or rush through meals, here’s why experts say that can be a problem.

Mindless Eating

Sitting down for a meal allows you to set aside other tasks and focus on the present moment. Having a designated mealtime also makes it easier to tune into hunger and fullness cues—a common challenge for many people.

“Not sitting down for meals increases the risk of mindless eating and poor food choices,” notes Han. She adds that eating on the go makes it harder to recognize your body’s natural hunger signals, leading to eating too quickly or overeating. This effect is heightened when you’re walking or standing, which can make it even more difficult to feel satisfied.

On the other hand, when you sit for a meal, you have the opportunity to eat mindfully and notice all of the sights, smells and textures that make eating pleasurable and fulfilling, says Hannah Holmes, Ph.D., LP, a licensed psychologist. This can help you enjoy your meal more and gives your body time to register what you’re eating, supporting better hunger regulation.

Digestive Issues

If you feel like your digestion is a bit sluggish, it’s time to rethink your mealtime activities. “When we sit instead of stand, our bodies can take the time to digest our food,” explains Sophia Condic, M.S., RDN. “With this simple change, we may have fewer cramps or gas after a meal.”

Additionally, rushing through a meal often means less chewing. Chewing is a crucial part of digestion that helps prevent stomach discomfort and digestive issues. The mechanical action of chewing breaks food down efficiently and stimulates the release of digestive enzymes, aiding in your body’s digestive process. By slowing down and chewing your food thoroughly, this can help prevent common issues like bloating and indigestion, explains Krista Linares, M.P.H., RD.

Poor Eating Habits

Constantly snacking throughout the day or eating while commuting can lead to poorer food choices, as options are usually limited to fast food or vending machines. In fact, research shows that eating away from home—such as at work or in the car—is associated with lower diet quality and a higher intake of calories, sugar, sodium and saturated fat.

On the other hand, sitting down for meals is linked with better eating habits, including consuming more fruits, vegetables and dairy. In fact, family meals may also promote healthier food behaviors in children and adolescents.  

You Miss Out on Mealtime Benefits Beyond Nutrition

Mealtime is so much more than just eating—it offers a time to pause during busy days. Holmes explains, “If you have the opportunity to share your meal with family or friends, you get the added benefit of social connection, which we know is crucial to physical and mental well-being.” It also creates space for sharing cultural and family traditions and helps foster a more positive attitude toward mealtime.

Research shows that eating alone is often linked to skipping meals or poor eating habits, such as a lower intake of fruits and vegetables. In older adults, it’s linked with an increased risk of depression and cognitive decline.

Even if you live alone, you can still experience the benefits of mealtime. Try creating a pleasant atmosphere—light a candle, play some music and sit down without distractions. Mindful eating practices, like savoring the taste and texture of each bite, can make meals more enjoyable. If you’re craving social interaction, schedule a FaceTime call with a friend and eat together virtually.

How to Prioritize Sitting at Meals

• Schedule Meals. Put mealtime on the calendar to limit distractions and encourage sitting at the table. “The night before or morning of a given day, take a look at your calendar and choose where your meals will fit in, even if you only have 10 or 15 minutes at a time,” recommends Holmes.
• Reframe Your Mindset Around Mealtime. Think about mealtime as a form of self-care. Gianina Padula, M.S., RD, RYT, encourages people to view mealtime as a chance to honor and nourish their bodies.
• Enjoy Meals with Others. Eating with friends or family can make it easier—and more enjoyable—to sit down for meals. “Inviting a friend or co-worker to join you for a meal can help you feel less guilty about pausing your busy schedule to eat,” adds Padula.
• Designate a Space for Eating. Han recommends choosing a specific space to eat your meals: “Choosing a spot where you won’t be distracted or stressed helps your body relax and properly digest food without overexertion.”
• Start Small. Don’t worry if you can’t sit for all of your meals. “Even one sit-down meal or snack weekly creates a foundation to build from,” says Katherine Melton, M.P.H., MCHES, a health education specialist.

Our Expert Take

While it may feel challenging to carve out time for meals, sitting down to eat offers an often much-needed pause in your day. It also allows you to be more present and practice mindful eating habits, which may lead to better food choices.

Remember you can start small—even just five minutes of sitting down to eat can be beneficial. Over time, that five minutes may naturally turn into half an hour.