What kind of meals you eat and how many meals you eat has a huge impact on your health. Going beyond the limits stated on a nutritional facts label can increase caloric, fat, sodium, sugar and cholesterol intake, which can increase blood cholesterol, blood pressure and increase the risk of developing heart disease. The American Dietetic Association recommends eating frequently to reduce hunger, since there is no evidence to support establishing a specific amount of meals per day.
Healthy Meal Plans
Nutrient-dense foods provide more vitamins and minerals than other choices of foods. There are nutrient dense foods in every food category. Follow the food pyramid provided by the United States Department of Agriculture, which displays which foods are included in each food group and how many servings you should have of each. The majority of the food on the food pyramid contains dietary fiber. Dietary fiber helps to maintain the digestive system, lowers blood cholesterol and reduces the risk of developing type-2 diabetes or heart disease. The food pyramid also includes dairy, fruit, vegetables and protein, which are all needed for health and development.
Meal Sizes
Eating more than the recommended portions of food can increase your weight substantially. Meal sizes have increased over the years, leading to an increase in obesity across America. According to Teens Health, overeating can cause many medical conditions and future diseases, such as type 2 diabetes, depression and heart disease. To minimize portion sizes, read the nutrition facts guideline on your food packaging. If you don't have a weighing scale or measuring cup, you can use your fist to determine a cup size; one fist is usually equal to one-cup. The palm of your hand can determine the meat portion. Limit the use of condiments to the size of a thumb.
Meal Amounts
Calories are needed for the body to produce energy. According to MyPyramid, active people may require more calories than inactive people. The maximum recommended amount of calories for women to eat is 2,000, and for men it's 2,400. Women with active lifestyles can eat a maximum of 2,400 calories and men can eat a maximum of 3,200. Although all foods contain calories, the healthiest choices of foods are low in fat, sodium and sugar.
Snacks
Unhealthy snack choices can make people gain weight. Teens Health suggests avoiding simple carbohydrates, but including foods containing complex carbohydrates. Snacks containing complex carbohydrates release a steady level of glucose that converts to energy. In addition, complex carbohydrates can control the urge to eat a lot. Examples of healthy snacks are 100 percent fruit ice pops, trail mix and hummus.
References
- University of Florida; Healthy Meal Plans; Linda B. Bobroff; June 2002
- My Pyramid; Food Intake Patterns; April 2005
- Teens Health; How Much Food Should I Eat; Mary L. Gavin, MD; February 2009
- Teens Health; Smart Snacking; Mary L. Gavin, MD; May 2009
- National Heart Lung and Blood Institute: Interactive Menu Planner
- American Dietetic Association: It's About Eating Right
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