360 Orthopedics Blog Mini-Meals Vs. Three Squares a Day
Eating small, frequent meals can take the edge off your appetite. But which is better for controlling your waistline – eating three squares a day or grazing?
Do you find yourself in the employee break room every day at 4 pm because the pretzels, chips and candy bars are calling to you from the vending machine? Even though you had a healthy and nutritious lunch, you can’t seem to resist the temptation because you’re hungry again and waiting until 6 or 7pm for dinner seems like an eternity! You’ve heard varying advice but wonderwhich is better for controlling your waistline – eating three squares a day or having smaller, more frequent meals?
Actually, it depends. Many people eat three nutritious meals a day and have no trouble maintaining their weight. But studies have suggested that grazing (eating smaller amounts of food more frequently)can make it easier to maintain or lose weight.
Eating four to six small meals each day can take the edge off your appetite. This makes it less likely you’ll binge on fast food or empty calories. And some research has shown that more frequent, smaller meals may help increase your metabolism.
Mini-meals may have health benefits, along with making it possible to fit into your blue jeans. Research has shown that this eating pattern may contribute to lower cholesterol levels and better blood sugar control. That means added protection from heart disease and type 2 diabetes – two conditions also linked to obesity.
Smart grazing tips
That being said, your mini-meal choices still have to be nutritious to count. If you are not careful, more meals can easily turn into more calories per day. In the end, total calories are going to count, no matter how many meals you eat.
If you decide to try eating mini-meals for weight control, keep the following tips in mind:
- Keep a food diaryso you can keep track of your calories. Eating more meals is not permission to overeat. After all, calories from even small snacks and meals can add up quickly.
- Usemypyramid.comguidelinesset by the U.S. Department of Agriculture to help guide you on reasonable serving sizes.
- Eat whole foods instead of processed foods.A mini-meal is just that – a smaller version of a larger meal, not an excuse to eat junk food. Go for things like a bowl of soup, a large rice cake with natural peanut butter, half a sandwich, yogurt and fruit, a hard-boiled egg and raw veggies, or whole-grain crackers and low-fat cheese.
- Plan ahead.Don’t get caught at the vending machine. Keep your kitchen or work place stocked with nutritious options.
- Make sure your mini-meals balance out.Choose from the various food groups (meat, poultry, fish, beans, eggs and nuts, grains, fruits, vegetables and dairy) to get protein, carbohydrates and a little fat.
Almost all nutritionists agree that the most successful formula for maintaining a healthy weight includes:
- Portion control
- Balance of calories consumed versus calories burned off
- Exercise
- Daily breakfast
- Regular eating pattern (whether that means three or six times/day)
- A healthy balance of complex carbs, lean protein and healthy fat
- A good night’s sleep
In the end, do what you feel works best for you. A good eating plan is only as successful as the person who is able to stick with it.
Source: Thank you to Fleet Feet Sarasota and United Health for sharing this article with us!
You Might Also Enjoy...
One of the most common reasons for hand pain stems from compression of the median nerve as it passes through a channel in the wrist called the carpal tunnel. The carpal tunnel is tight for space, making it easy to compress and irritate nerve tissue.
In its broadest terms, regenerative medicine is any intervention or therapy that enhances the body’s ability to heal itself fundamentally rather than treating symptoms with procedures and medications.
Workplace injury laws place responsibilities on workers, employers, and medical practitioners. Designed to help protect and insure workers, these laws require you to report your injuries and file claims in a timely manner.
Ankle sprains are a common orthopedic injury for people of all ages, including children. Recovery from a sprain depends largely on the severity of the original injury, and physical therapy is usually a part of treatment.
A disorder of the tendons in your hand and their ability to move freely, the colorfully named trigger finger may affect any finger or thumb. It can sometimes leave a patient looking like they’re pulling the trigger on an invisible pistol.
Sports that involve sudden stops, jumps, and fast changes of direction raise the risk of damage to a ligament that stretches diagonally across the middle of the knee. Damage to the anterior cruciate ligament can sideline you for months.
