How Many Meals is Best?

The research says...

• More frequent mini-meals or snacks that spread your calorie intake evenly over the day help maintain a steady balance in blood chemistry, avoiding peaks and dips in blood sugar.
• A pattern of grazing, or eating frequent small amounts throughout the day, has been shown to help lower cholesterol.
• Small, more frequent meals also may be more comfortable—and thus more effective for young children, elderly adults and people with medical conditions that limit or diminish the appetite.

On the other hand...

• People tend to choose snacks based on taste—not nutrition. If your snack choices are high in fat, sugar or salt, then a steady stream of them all day is no good.
• Stress can fuel a destructive pattern of eating, no matter how you spread it over the day. Eating to relieve stress often leads to overeating—even on "good" foods—and weight gain. If stress plays a role in your eating pattern, get it out. Try exercise instead. Other emotional problems can lead to eating disorders that include gorging or self-induced vomiting. Professional counseling is important.
• Calories count. It's easy to lose track of how much you eat if you eat smaller amounts more frequently during the day. Plan a day's menu ahead of time, with attention to portion control.