Many of us may have heard that eating several small meals daily can help improve metabolism and achieve optimal health. However, evidence to support this claim is mixed. In this Honest Nutrition feature, we take an in-depth look at the current research behind meal frequency and discuss the benefits of small frequent meals compared with fewer, larger ones
It is widely accepted in modern culture that people should divide their daily diet into three large meals — breakfast, lunch, and dinner — for optimal health. This belief primarily stems from culture and early epidemiological studiesTrusted Source.
In recent years, however, experts have begun to change their perspective, suggesting that eating smaller, more frequent meals may be best for preventing chronic disease and weight loss. As a result, more people are changing their eating patterns in favor of eating several small meals throughout the day. Those who advocate for eating small, frequent meals suggest that this eating pattern can:
- improve satiety, or feeling full after a meal
- increase metabolism and body composition
- prevent dips in energy
- stabilize blood sugar
- prevent overeating.
While a few studies support these recommendations, others show no significant benefit. In fact, some research suggests it may be more beneficial to stick with three larger meals.
Is breakfast really the most important meal of the day?
Breakfast is often described as the most important meal of the day, but is skipping this morning meal really detrimental to health? Newer research suggests this may not be as bad as many of us believe. In this Honest Nutrition feature, we take an in-depth look at breakfast and whether skipping it is really harmful.
Breakfast literally means “to break the fast.” It is the first meal of the day after a stretch of not eating overnight. Breakfast earned its title as the most important meal of the day back in the 1960s after American nutritionist Adelle Davis suggested that to keep fit and avoid obesity, one should “eat breakfast like a king, lunch like a prince, and dinner like a pauper.” Though a recent study of 30,000 adults found that 15% regularly skipped breakfast, many still believe it to be the most important meal of the day. Breakfast provides the body with important nutrients, to start the day feeling energized and nourished. Many also believe that it can promote weight loss. But is breakfast really the most important meal of the day?
As with most things in nutrition, the answer is complex. While some research suggests that skipping breakfast is not harmful, other research suggests otherwise. Eating regular meals and snacks, including breakfast, allows for more opportunities throughout the day to give the body the energy and nutrients it needs to function optimally. However, as long as a person can fit their nutrients in during other meals, breakfast may not be the most critical meal of the day.
