Although it may sound surprising with the increasing rate of obesity, many Americans skip or miss meals throughout the day. For some individuals, this may be an attempt to restrict calories and it often backfires when hunger takes over. For others, it may be related to time management and busy schedules. Regardless of the cause, eating three or more meals each day is an important base of a healthy diet.
Breakfast
You may find it tempting to skip out on breakfast, especially if you are trying to lose weight. However, your body depends on the food you consume and uses it as fuel. Your car will not take you very far on an empty gas tank. The same principle holds true for your body. Your body especially relies on carbohydrates, such as whole grains, for energy and on protein, such as lean cuts of meat and beans, for strength and many cellular processes. When you start your day off with an empty tank, you are likely to feel less energized and your body will be less efficient until you eat your first meal. People who skip breakfast tend to eat more throughout the day. You may find yourself eating a larger lunch or dinner or snacking more often, ultimately taking in more calories than you would have if you ate a small breakfast. Feelings of hunger often lead people to make more unhealthy food choices as well. You also may find yourself eating faster, which makes it harder to recognize your brain's signals telling you when your stomach is full.
Develop an Eating Pattern
Eating three main meals with a few smalls snacks throughout the day or eating five or six small meals has worked well for individuals trying to maintain or lose weight. Developing an eating schedule and sticking to it will help you prevent hunger and keep your energy levels up. Plan ahead with your daily schedule, determining when you can take time for your meals. If you predict a busy day, pack a bag lunch and some healthy snacks.
Control the Portions
Remember to keep your portions within an appropriate size for your weight and health goals. Eating three or more meals of excessive portions could be as detrimental to weight management as skipping breakfast. Slow down while you are eating. This allows you to recognize when your body has had enough and gives you a chance to actually enjoy and savor the tastes of your food.
Balance Your Meals
Try to eat a variety of foods throughout the day by mixing up the food choices of your meals. Including a healthy whole grain, a protein source, and a few fruit and vegetables at each meal will help you balance your overall diet. Select foods with a variety of colors to incorporate different vitamins and minerals in your meals.
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