How to Eat 5 Small Meals a Day and Why

I understand the concept: Five small meals a day takes the edge off your appetite, evens out blood sugar levels, and keeps your energy steady. But I confess: I don’t always eat this way.

Although my fitness trainer encourages me to eat healthy food every few hours, my meals usually look like this: coffee, a bit more coffee, lunch at 3 p.m., dinner at 9 p.m. I start over again the next morning.

When I decided to change this habit, I found that doing these five things helped:

1. Plan ahead. Five meals a day equals breakfast, lunch, dinner, and two snacks. To do this right, you need to plan what you’ll eat every day for each “meal.” And you need to schedule eating every 2 to 3 hours.
2. Stock up. Face it: You’re going to grab whatever food is closest. So stock up on veggies, fruit, healthy carbs, lean proteins, and low-fat dairy products such as milk, yogurt, and cottage cheese.
3. Go for taste. Choose snack foods that will sustain you and taste good. Remember, healthy food can be satisfying.
4. Whip up a smoothie. Blend fruit, milk, yogurt, and a little honey for a sweet, filling snack packed with vitamins, fiber, protein, and calcium.
5. Combine carbs and protein to stay full longer. Try whole wheat toast with peanut butter or a hard-boiled egg; whole-grain pasta with olive oil and cheese; or oatmeal with fruit, milk, and honey. Or make yourself a big pot of soup (like my Tuscan chicken soup) to heat up for lunches or snacks.

By Domenica Catelli

WebMD Magazine - Feature

Reviewed by Melinda Ratini, DO, MS

This is a great article and I copied it so you can see that I'm not the

only one that promotes the 'several small meals" concept. I prefer to 

even out the meals and avoid snacks. Actually I think that 6 small 

meals a day works best. And I try to keep each meal the same

amount of calories (300 to 400). Bigger people, say 200 pounds or 

more, will have to stay closer to 400 each meal, at the beginning 

and then over time your appetite will diminish and you'll be 

happy with 300 calories. That's 1800 a day, the proper amount of 

daily calories to lose weight. 

You can find menu ideas on the internet by searching "300 calorie 

meals".