If you feel too full after a large meal and find yourself starving before the next mealtime, smaller and more frequent meals may be a solution. However, remember that your daily averages are the most important factor for weight control and nutritional status, whether you eat several times per day or just a few times. A nutritionist can help you develop an adequate meal plan to fit in with your schedule and personal preferences.
Potential Benefits
Small meals can help you maintain more stable blood sugar levels by reducing the increase in your blood sugar after a meal compared to when you eat a large meal. When you eat frequently, your blood sugar levels may not get as low as they might if you went for several hours without eating, as you would if you were eating infrequently. Smaller and more frequent meals can help you control your weight because you may be less hungry between meals and less likely to overeat at the next meal.
Approach
Figure out your daily calorie needs using a calorie calculator such as the one from MayoClinic.com, or a table such as the one in the 2010 Dietary Guidelines for Americans from the U.S. Department of Health and Human Services. Divide your total calories by the number of meals per day you plan to have. Include a balance of carbohydrates, including sources of dietary fiber to maintain stable blood sugar levels; heart-healthy fats; and protein, which is a filling nutrient.
Components
The total calories and macronutrient composition from your frequent, smaller meals should be similar to the total nutrients from eating a more traditional pattern with three larger meals per day. For the best chance of controlling your weight and getting the nutrients you need, get about 45 to 65 percent of your calories from carbohydrates, 25 to 35 percent from fat and 10 to 35 percent from protein, the 2010 Dietary Guidelines for Americans advise.
Considerations
Smaller and more frequent meals require careful planning, especially since this meal pattern may mean that you eat away from home multiple times per day, instead of just at a traditional lunch hour. To avoid gaining weight unintentionally, be careful not to eat too much at your small meals. Since eating an extra 3,500 calories means gaining 1 lb. of body fat, eating extra calories at each meal, several times per day, can quickly lead to weight gain. Emphasize nutrient-dense foods, such as fruits, vegetables, whole grains, beans, dairy products, lean proteins and nuts.
Member Comments