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Aug 25, 2019 · This finding holds true whether the amount of food contains many or few calories.”. “That’s the level of food people eat,” says Ryan Andrews, nutrition coach at Precision Nutrition ...
- Overview
- Meal frequency and chronic disease
- Meal frequency and weight loss
- Meal frequency and athletic performance
- Diet quality
- Is one better than the other?
- The best diet for optimal health
- The bottom line
Many of us may have heard that eating several small meals daily can help improve metabolism and achieve optimal health. However, evidence to support this claim is mixed. In this Honest Nutrition feature, we take an in-depth look at the current research behind meal frequency and discuss the benefits of small frequent meals compared with fewer, larger ones.
This series of Special Features takes an in-depth look at the science behind some of the most debated nutrition-related topics, weighing in on the facts and debunking the myths.
It is widely accepted in modern culture that people should divide their daily diet into three large meals — breakfast, lunch, and dinner — for optimal health. This belief primarily stems from culture and early epidemiological studies.
In recent years, however, experts have begun to change their perspective, suggesting that eating smaller, more frequent meals may be best for preventing chronic disease and weight loss. As a result, more people are changing their eating patterns in favor of eating several small meals throughout the day.
Those who advocate for eating small, frequent meals suggest that this eating pattern can:
•improve satiety, or feeling full after a meal
Early epidemiological studies suggest that increased meal frequency can improve blood lipid (fats) levels and reduce the risk of heart disease. As a result, many experts advise against eating fewer, larger meals a day.
Over the years, some studies have supported these findings, suggesting that people who report eating small, frequent meals have better cholesterol levels than those who consume fewer than three meals per day.
In particular, one 2019 cross-sectional study that compared eating fewer than three meals per day or more than four meals per day found that consuming more than four meals increases HDL (high-density lipoprotein) cholesterol and lowers fasting triglycerides more effectively. Higher levels of HDL are associated with a reduced risk of heart disease.
This study observed no differences in total cholesterol or LDL (low-density lipoprotein) cholesterol. It is important to note, however, that this is an observational study, meaning it can only prove association, not causation.
There is a commonly held notion that more frequent meals can help influence weight loss. However, the research on this remains mixed.
For example, one study compared eating three meals per day or six smaller, more frequent meals on body fat and perceived hunger. Both groups received adequate calories to maintain their current body weight using the same macronutrient distribution: 30% of energy from fat, 55% carbohydrate, and 15% protein.
At the end of the study, researchers observed no difference in energy expenditure and body fat loss between the two groups. Interestingly, those who consumed six smaller meals throughout the day had increased hunger levels and desire to eat compared to those who ate three larger meals per day.
Although calorie intake was controlled in both groups, researchers hypothesized that those who consumed frequent meals would be more likely to consume more daily calories than those who ate less frequently.
Results of another large observational study suggest that healthy adults may prevent long-term weight gain by:
•eating less frequently
Although evidence to support increased meal frequency in the general population remains mixed, several experts believe that eating small, frequent meals can benefit athletes.
According to the International Society of Sports Nutrition, athletes who follow a reduced-calorie diet may benefit from eating small frequent meals with adequate protein because it can help preserve lean muscle mass.
When prioritizing total daily calorie intake, limited evidence suggests that, in athletes, a higher meal frequency may increase performance, support fat loss, and improve body composition.
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People who eat more frequently are more likely to have better diet quality. Specifically, those who consume at least three meals per day are more likely to have a greater intake of vegetables, greens, legumes, fruit, whole grains, and dairy.
These individuals are also more likely to consume less sodium and added sugars than those who consume two meals per day.
Similarly, another 2020 study published in the British Journal of Nutrition found that increased meal frequency — approximately three meals per day — is associated with higher diet quality.
Researchers found that snack frequency and diet quality varied depending on the definition of snacks.
Based on the presented studies, no substantial evidence supports one eating pattern over the other. Yet many of these studies also have limitations.
For example, there is no universally accepted definition of what a meal or snack consists of. This can have an impact on study outcomes.
While we do not have strong evidence to support the importance of meal frequency, substantial evidence supports the overall health benefits of following a well-balanced, nutrient-rich diet.
According to the Dietary Guidelines for Americans 2020–2025, a healthy diet should:
•emphasize fruits, vegetables, whole grains, and low-fat or fat-free milk or dairy products
•include protein from various sources, including seafood, lean meat and poultry, eggs, nuts, seeds, soy products, and legumes
•stay within your allotted calorie needs
•limit added sugars, cholesterol, trans fats, and saturated fats.
Evidence is mixed about the importance of food frequency. While there is no solid evidence to suggest that one eating style is superior to the other, both can offer health and wellness benefits if you follow a healthy eating pattern.
Thus, it ultimately comes down to personal preference and which approach works best for you. Additionally, if you have certain health conditions, one style may benefit you over the other.
Dec 30, 2022 · Portion size is defined as the amount people eat at one sitting. For most people, portion sizes vary from meal to meal, day to day, or week to week. Serving size (or standard portion size) is determined by the FDA for each food and is based on the amount of that food a person would typically eat in a sitting.
Dec 13, 2016 · While average chicken consumption has more than doubled since 1970, beef has fallen by more than a third. Over in the dairy aisle, Americans are drinking 42% less milk than they did in 1970: 12.6 gallons a year, equivalent to 4.8 ounces a day. However, we’re eating a lot more cheese: 21.9 pounds a year, nearly three times the average annual ...
- Drew Desilver
Jun 16, 2023 · Your “portion” can be more or less than the serving size, contain multiple servings, or just fractions of a serving. For example, the serving size for cooked broccoli, 85 grams, is a shade under one cup. If you like broccoli as much as I do, and you have a yummy sauce to boot, your portion size might be double or even triple the serving size.
5 people, $400 per week. About $11.40/day per person, or a little under $4 per person per meal. We stopped eating out and just bought more groceries. While it hurt to pay a $400 bill, it was actually cheaper than going out to dinner, getting coffee, or grabbing breakfast. I just make all the meals at home :)
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Do a little math to find out how many calories you would really be getting. 1 serving = 280 calories. 2 servings = 280 × 2 = 560 calories. In this case, eating two servings would mean getting twice the calories—and other nutrients—that are listed on the food label. Figure 1.
