Posted on: June 8, 2007
What to Eat Today
Choosing what and when to eat is a daily struggle for most women – here’s how to get the most bang for your nutrition buck
By Apryl Chapman Thomas
CTW Features
In this day of constant going and going, it’s just not possible to make time for three square meals a day. Some of us are lucky if we can squeeze in two meals, and if it weren’t for vending machines, most of us wouldn’t survive the day. Is eating three square meals a day is outdated? Nowadays, some diet plans suggest it may be better to eat six smaller meals each day rather than the more traditional three.
Many registered dietitians agree that the six-meals-a-day plan depends on the individual and their schedule.
“There really isn’t a right or wrong way,” says registered dietitian Georgia G. Kostas, MPH, RD, LD, author of “The Cooper Clinic Solution to the Diet Revolution” (Good Health Press, 2001). “It comes down to which one allows you to feel more energized.”
Bently Hess, a Birmingham, Ala.-based registered dietitian, believes that six small meals are better for everyone, especially for those who work 12-hour shifts or night shifts
“This schedule would aid in keeping metabolic rate up and energy levels elevated, thus preventing low spells.”
Connie Diekman, registered dietitian and head of the nutrition department at Washington University in St. Louis, adds while there isn’t a “perfect eating plan,” the best way to eat is to choose the right foods in the proper portion.
“There is some evidence that smaller, and that word is key, more-frequent meals help keep people from overeating and allows them to make better choices. The longer the day, the more likely it is that people from eating smaller six meals a day.”
She says that the six smaller meals need to equal what you would eat in three meals. Many tend to add-on calories rather than controlling them.
“Plan the meals around fruits, vegetables and whole grains with smaller amount of lean protein or dairy foods,” says Diekman. Make sure to include carbohydrates and protein at each meal (any time you eat), as they’ll help to keep you feeling full longer, she says.
Kostas agrees that it is very important to include snacks, like fruit or nuts, to “avoid quick and convenient candy or fried food snack.”
Watching the calories in each meal important, but portion sizes are also essential.
“Portion size and calories work together. If the portions are too large, the calories will exceed your daily need,” says Diekman.
She recommends visiting mypyramid.gov and entering your basic information to see what your daily meal plan should look like.
“Once you know this daily plan, you can divide it out into your smaller, more frequent meals.”
