Meal Timing

How many meals should I eat per day? This is one of the most frequently asked questions when discussing nutrition. Many believe that more frequent eating automatically means higher calorie intake and weight gain. Some find it easier to control their weight by consuming fewer meals and snacks. On the other hand, others have no issue with more frequent eating throughout the day. In fact, there are no scientific data that favor one strategy over the other. However, it is important to note that meal frequency can be a crucial factor in certain medical conditions, such as diabetes and obesity.

The American Dietetic Association recommends 4-5 meals per day, including breakfast. Because the distribution of calories throughout the day also affects our health, it is further advised to avoid a heavy concentration of calories in the evening. A balanced distribution throughout the day is optimal, promoting weight management and favorable body composition. Finally, one must also consider the regularity in eating habits. Those who eat irregularly, lacking structure in their eating patterns, are more likely to struggle with negative impacts on body weight and composition.

Additional literature:

• Raynor et al (2016) Position of the Academy of Nutrition and Dietetics: Interventions for the Treatment of Overweight and Obesity in Adults https://doi.org/10.1016/j.jand.2015.10.031