Abstract
Which is better for your health and weight? Eating only 3 meals a day? Or eating smaller meals and snacks more often? Which eating pattern provides better nutrition? Which helps you manage weight or maintain a healthy weight?
Research has not given us one single answer. Eating is complex behavior. Many factors affect our food choices. These choices in turn determine whether what we eat is good for our health and well-being or not.
Each day most Americans eat 3 meals plus 1 or 2 snacks. If you make good choices, these eating patterns can provide more of the nutrients your body needs. Eating right-sized portions of foods rich in nutrients can also help you reach or maintain a healthy weight. These tips can help you get the most out of your meals and snacks.
Start With the Fundamentals: Select Nutrient-Rich Foods for Meals and Snacks
Make vegetables the star of your plate. Serve them raw in salad or steamed, baked, sautéed, or stir-fried. Season with herbs and spices and experiment with a variety of oils and vinegars to bring new flavors to the table.
Pick fruits for meals or snacks. Enjoy a fresh fruit salad or mixed berry bowl.
Snack on crisp vegetables, such as carrots, grape tomatoes, sliced cucumbers, celery, and summer squash. Dip in tomato salsa or dilled, low-fat yogurt.
Make half your grains whole by choosing whole grain breads, cereals, crackers, and pasta.
Feature versatile beans as a side dish or the entrée in a meatless meal. Beans are rich in dietary fiber and other nutrients.
Select lean protein—chicken, eggs, tofu, fish, shellfish, and leaner cuts of pork, beef, and other meats.
Enjoy low fat dairy—milk, kefir, yogurt, and cheese.
Establish a Daily Routine for Meals and Snacks
Eating healthfully does not have to take a lot of time when you make it part of your daily routine, and you will avoid the pitfall of missed meals. For example, skipping breakfast has been linked to poorer performance in the classroom and at work.
Eating regular meals and snacks gives you a chance to plan for balanced nutrition. Keep easy-to-prepare or ready-to-eat choices on hand that are both tasty and rich in food value.
Watch Portion Sizes
Americans eat larger portions today than they did 30 to 40 years ago. Bigger portions mean more calories.
Control portions by serving plates in the kitchen rather than at the table. Store leftovers right away for another meal.
Prepare or purchase nutritious single-serving snack packs. Nuts, whole grain crackers, fruit slices, and crunchy vegetables are good choices.
Choosing meals or snacks in single-serve instead of multi-serve packages helps people eat less. Keep some frozen single-serve entrées or meals on hand for times when you are too busy or too tired to fix lunch or dinner.
Choose Snacks That Help You Round Out Your Meals
No whole grain at lunch? Have a whole grain afternoon snack like 94% fat-free microwave popcorn, a whole grain super snack. A 5-cup serving has only about 100 calories.
Nuts are heart healthy but often missing from meals, which makes them a perfect snack. Enjoy a handful of nuts in the shell. Walnuts, pecans, almonds, roasted peanuts, and pistachios are good choices—nutrient rich and easy to shell.
Few of us get enough veggies, so choosing veggies for a snack makes sense. For flavor excitement, pair raw veggies with peanut butter, low-fat cheese, or a dip—just enough for flavor and satisfaction.
Eat Mindfully
Eat meals with your family as often as possible. Eating together is associated with better nutrition and weight management for children. But turn off the TV, phones, and computers and enjoy family conversation.
Snacking in front of the television or computer usually results in eating more. Mindless snacking may increase the chance of gaining weight.
Resources
www.ChooseMyPlate.gov—An interactive Web site with aids to implement the Dietary Guidelines for Americans in your home.
www.eatright.org—The Web site of the Academy of Nutrition and Dietetics.
Footnotes
Science of Choices Fact Sheets are sponsored by the ConAgra Foods Science Institute. This handout is from your health care provider and provides a general overview that may not apply to everyone. Be sure to discuss how to use this information with your health care provider.