Small, healthy meals do not have to be small in flavor. Eating four to six meals that are small and packed with nutrition may help you feel satiated, manage your weight and avoid overeating at mealtime. When transitioning to eating small, healthy meals throughout the day, plan carefully to manage the nutritional and caloric content of your overall eating plan.
Benefits
Knowing that you are going to eat several small, healthy meals throughout the day may prevent you from reaching for a box of crackers or bag of chips, when you know that your next meal is soon. Avoiding unhealthy snacking may shave calories and unhealthy fats from your diet, helping in weight management. More importantly, a 2001 study published in the "British Medical Journal" found that of the more than 14,000 participants, the men and women who ate frequently throughout the day had lower total cholesterol levels than the participants who ate larger, infrequent meals.
Morning Meals
One or two small morning meals rev up your metabolism and relieve your body from its fasting state. If you are an early riser, eat one meal when you first wake up and another two to three hours later. If you get up later, one small meal may last you until your first afternoon meal. Instead of eating two eggs, eat one scrambled egg or egg substitute, a single piece of toast, or a bowl of oatmeal served with a 1/2 cup fresh fruit. For your second morning meal, measure 1/2 to 3/4 cups of cold or hot cereal, 1/2 cup skim milk and eat with a side of fruit or yogurt. A slice of reduced-fat, whole-wheat toast, 1 to 2 tsp. nut butter, 1/2 cup fruit juice and a 1/2 oz. cheese is a second filling choice.
Afternoon Meals
You may feel as though you are snacking through the afternoon when you eat two small meals. Eat one meal at your normal lunchtime, and the second about three hours later, or before you begin to feel hungry. Make a large chicken or vegetarian wrap and eat half at each meal. Divide yogurt or fruit cups between the two meals, or have soup for your first meal and a sandwich for your second. Use a small bagged salad for both meals. Add one-half a grilled chicken breast and fat-free ranch dressing to half the salad for one meal, and three or four chopped vegetables to the other half for your second meal. Pair each small meal with a serving of whole grain, a bit of cheese or nuts and a piece of fruit.
Evening Meals
Plan on eating two small meals in the evening, or one small meal and a snack. Eat 3 to 4 oz. of lean meat or protein, divided between the two meals. A few ounces of grilled or sauteed salmon, 2 oz. baked chicken, 1/2 cup beans, 1 tbsp. nut butter or a handful of seeds or nuts are healthy protein choices. Roast two small red potatoes, cook brown rice or make a pot of polenta as starchy side dishes for either meal. Eat your last meal about two hours before going to bed, and choose relaxing foods, such as a sandwich, a bowl of shredded wheat or granola cereal or a cup of yogurt and a piece of fruit to help you sleep soundly.
References
- "British Medical Journal"; Frequency of Eating and Concentrations of Serum Cholesterol in the Norfolk Population of the European Prospective Investigation into Cancer (EPIC-Norfolk): Cross Sectional Study; Silvia M.O. Titan, et al.; December 2001 (PDF)
- USDA: Food and Nutrition Service: Sample Healthy Breakfast Menu (PDF)
- Vermont Department of Health: Eating Healthy Can Be Easy and Does Not Have to Cost a Lot
- Helpguide.org: Tips for Getting a Good Night's Sleep
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