How many meals we should eat a day is always hotly debated from different perspectives. Here you can find out more about the advantages and disadvantages of different diets.
Diet programs, nutritionists, fitness influencers, etc. always seem to have different opinions when it comes to the question of how often we should eat per day. Some recommend several small meals per day, others recommend only three or two large dishes. So what is the right way to eat as healthily and balanced as possible?
To date there is no scientific consensus on this question. The German Society for Nutrition (DGE) deals with this aspect in connection with weight control and reduction. Based on insufficient evidence, it cannot provide any clear recommendations. How many meals a day you should eat depends largely on your individual requirements and needs.
How many meals a day: This is what Harvard says
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Harvard Medical School is also looking into the question of how often we should eat per day. According to their estimates, we can prevent cravings and bloating if we eat more than three meals a day.
Because eating several small snacks and meals makes us feel full most of the time. On the other hand, if we haven’t eaten for a long time and are therefore particularly hungry, we tend to choose unhealthy and high-calorie foods and eat far too much of them. With several meals per day, we also have more opportunities to incorporate healthy foods (such as vegetables, fruits and whole grains) into our diet.
Harvard Medical School also points out the potential problems of eating too many meals a day. It could be that small snacks in between don’t satisfy our hunger at all and we therefore overeat later in the day.
Eventually, we may begin snacking unconsciously throughout the day. In supermarkets, at snack bars or on advertising posters we often see products that the food industry wants to sell to us. This means that food is not only constantly available, but is also made palatable to us through various marketing tricks. You can find out more here: 12 tricks that supermarkets use to seduce us into buying
If we only have three solid meals a day, we may be less susceptible to such tricks because we generally avoid snacks.
How often to eat a day: This applies to children
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In a guide, the consumer advice center provides tips on how many meals families with children should eat per day. According to these instructions, children should eat five times a day
- a third of your daily energy needs from breakfast and a mid-morning snack,
- another third through lunch
- and take the last third with an afternoon snack and dinner.
Adults can also benefit from this diet. Healthy snacks can increase our concentration, attention, memory and reaction skills. This is particularly advantageous on long school and office days.
In addition, our digestion has less to do if we provide it with small, light meals throughout the day. This also keeps us more efficient.
Intermittent fasting: eat very few meals
Intermittent fasting is a form of nutrition in which you usually eat very few meals a day. Depending on how you specifically implement this, you fast for 16 hours every day and have a window of eight hours to eat.
Often you only eat two large meals during this time. Proponents expect this to result in a more balanced metabolism, fewer cravings and more energy. However, these effects have not yet been scientifically proven.
Conclusion: How many meals a day?
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Ultimately, you have to find a diet for yourself that fits into your everyday life and is tailored to your individual needs. Every body is programmed differently and therefore the type and frequency of our feeling of hunger. So if you eat healthily and are familiar with your natural feelings of hunger and satiety, you should rely primarily on that instead of the latest diet tips. You can find out more about this here: Eating intuitively: How to become more mindful when eating
However, keep in mind that your digestive system needs enough rest between each meal of the day. That’s why you should avoid snacking unconsciously. Instead, make sure to appreciate food, eat calmly and with pleasure and chew enough.
However, what seems to be more important for a healthy diet is what you eat and not necessarily how often. Among other things, you should pay attention to enough fruit and vegetables, whole grain products, fluids and healthy fats. However, you should avoid very fatty, sugary and salty foods, ready-made products and soft drinks. If you also try to eat regionally and seasonally, you are also doing something for the environment.
Read more on Techzle\.com:
- Changing your diet: Important steps and how to stay disciplined
- Sustainable nutrition – this is what you can do
- Eating for Kids: 14 Tricky Ways to Make It Healthy
Revised by Lena Kirchner
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