Small Meals: 5 Times A Day

From Visually.


Intermittent fasting is not for everyone and even if it is, eating several, smaller meals spaced throughout the day yields great benefits. Eating more frequently will not only stoke your metabolism, but it will also leave you feeling energized, more focused, and keep you from getting too ravenous and thus, overeating. There is one catch. While it is about eating every few hours, it is also about choosing the right foods to eat.

Each small meal should consist of high-quality protein, carbohydrate, and heart healthy fat. When adding fat and protein to carbohydrates, the nutrients are slowly released into your bloodstream, avoiding blood sugar swings.

Many health experts recommend eating breakfast within an hour of rising. While it is not mandatory that you eat breakfast, think about having something small. This will set the tone for the rest of your day, rev your metabolism, and keep you feeling energized.
Your schedule might look quite different, but below is a sample day of how to space your meals. The idea is to eat 5 or 6 small, healthy meals every 3 hours or so, give or take 30 minutes.

Breakfast 7:00am
Mid-morning meal 10:00am
Lunch 1:00pm
Mid-afternoon meal 3:00pm
Dinner 6:00pm
Evening meal 8:30pm (eat your last meal at least 2 hours before bedtime to ensure a sound night sleep).

A few words about dessert. You can substitute or make, your last meal a dessert. A small dessert! If weight loss is your ultimate goal, watch your calories here. Keep in mind that dessert should be saved for a couple times each week or for special occasions. If you are craving a sweet treat, please give yourself permission to indulge and enjoy. Mindful indulging can support your health goals because it will keep you from binging and yo-yo dieting. In addition, this is a more balanced approach to wellness and an overall healthy lifestyle.

While we do have a nutritionist you can work with, all of our personal trainers understand the importance of good nutrition and can guide you on your fitness journey. You’ll be amazed at how much better you feel when you combine proper exercise with healthy eating habits.