“I work 18 hours a day and eat my meals at my desk,” declared Prime Minister Benjamin Netanyahu during the first day of his trial two weeks ago. This statement, made in response to accusations of indulgence, was presented as a testament to austerity, diligence and efficiency.
If you, like Netanyahu, find yourself increasingly eating meals in front of your computer, rationalizing it as a way to save time and boost productivity, think again. Research shows that eating in front of screens, particularly computers can lead to a host of health issues, including overeating, weight gain and even reduced work efficiency.
The hidden risks of eating at your desk
Dr. Ofri Yalin, a clinical dietitian at Schneider Children's Medical Center and an expert in eating disorders and nutrition, warns against the practice, citing its physical, psychological and behavioral downsides.
“Recent studies have established a direct link between screen time and weight gain, as well as between eating in front of screens and increased weight,” Yalin explains. “Eating while working on a computer often makes us oblivious to feelings of fullness. The focus shifts to the screen and work tasks rather than the food, leading to excessive consumption without the body’s physiological hunger and satiety mechanisms being engaged.”
And it’s not just how you eat but also what you eat. “Eating in front of the computer is often associated with unconscious food choices,” says Yalin. “This behavior is linked to the consumption of processed foods high in fat, salt and sugar, such as snacks and sugary drinks.”
The term al desko—a play on the Italian al fresco—was coined in 2014 to describe desk dining. Recognized by the Oxford English Dictionary, it reflects the prevalence of this habit among workers. Beyond its effects on nutrition, this behavior has negative psychological implications.
A 2019 study conducted by the University of Auckland examined the link between dietary restraint and energy intake. Researchers observed 43 participants (14 men and 29 women) eating pizza in two scenarios: in a quiet, relaxed environment and while working on a computer. They measured BMI, energy intake, anxiety, restrained eating behavior, stress levels before and after eating, and appetite before and after the sessions.
The findings revealed that eating while working on a computer significantly increased stress levels. However, it did not reduce energy intake compared to eating in a relaxed setting.
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“Eating at the computer is often emotional eating,” explains Yalin. “We eat in response to boredom, stress or the need to relax. Over time, this can create an automatic habit where eating becomes intrinsically linked to screen use, reinforcing the association between food and screens. This habit often extends beyond work hours, manifesting as snacking in front of smartphones or TVs at home.”
Dr. Ofri YalinDr. Ofri YalinEating in front of screens diverts attention away from the meal, leading to mindless consumption and, in many cases, prolonged eating. “With the screen on, meals can extend beyond their natural duration, causing some people to skip structured meals later in the day,” according to Yalin. “Additionally, some individuals adjust their eating schedules based on their screen-related tasks, which can disrupt natural meal patterns.”
Breaking the cycle: Practical steps
If this habit is taking a toll on your health and productivity, Dr. Yalin suggests adopting the following strategies:
Plan Ahead: Prepare healthy snacks and meals that are easy to grab and eat, such as sliced vegetables with hummus or tahini, small protein-rich sandwiches, and washed fruits ready in a bowl.
Schedule Meal Breaks: Despite a heavy workload, carve out short, designated times for eating. Even a 5–10-minute break can make a difference.
Create a Dedicated Eating Space: Establish a specific area at home or work where you can focus on your meal. Avoid eating in front of screens whenever possible.
Practice Mindful Eating: Slow down and pay attention to your food’s taste and texture. Even five minutes of focused eating can improve your overall experience and satisfaction.
The social and mental benefits of screen-free meals
Taking a break from your desk for meals offers more than just health benefits. It provides an opportunity for social interaction and mental rejuvenation. Sharing a meal with coworkers or family members can create a more enjoyable experience and help disconnect from the screen.
“Combining meals with a short break can help alleviate stress and improve focus,” says Yalin. “Eating with colleagues or family, whether in the office or at home, makes the experience more pleasant and breaks the association between eating and screens.”
Remember, stepping away from your desk for meals isn’t a waste of time – it’s an investment in your health, productivity and well-being.