How often and how much should you be eating between meals?

Less is more? Or more is less? How many times should we really be eating per day, and what's the logic behind this "magic number"? The ideal numbers vary: 3 meals a day, 3 plus 2 snacks, 6 small meals, etc.  Interestingly, though, they are usually based around the same overall caloric intake for that same day. So what's the deal? Does it really matter how frequently we eat if we are consuming the same amount? Well let me fill you in...

The idea behind upping the frequency of eating is simple: if you consume food more often, you're body does not feel pressured to store calories as fat, because it knows it will receive more food shortly, and, therefore, not end up in some state of starvation, thus slowing metabolic rate.  This is why the 6 times a day policy works so well for so many people; they are literally eating every 3 hours, their body is never in need, and anything burned during that 3 hour period is fat, rather than muscle (muscle breaks down after a certain period of hunger). The problem with this sort of meal plan, however, is that it requires a lot of extra effort and planning. Just because you are stoking your metabolism does not mean you can eat as much as you want, and whatever you want. You need to make sure you are making the right nutritional combinations, and keeping your calories in check given the frequency of the meal. If you have the time and the energy to make these sorts of plans, then you will probably meet your physical goals/needs on this sort of a plan.

Here is an example of a 6-meal/snack day:

• 7am, pre-workout: 1/2 banana, 1/2 cup cereal, 1/2 cup low fat milk
• 10am, post workout: 1 whole wheat english muffin sandwich with: 1 scrambled egg, sauteed tomatoes, mushrooms ,peppers (use 1tsp butter OR calorie free oil-spray is fine; keep it light!). 1/2 apple
• 1pm: mixed green salad with tomatoes, 5 olives, 2 tbsp light dressing, cucumbers. 2 tbs feta cheese. 3 slices turkey, chopped. Handful of grapes.
• 3pm: 1 serving low fat Greek yogurt with 1tsp honey, 1/2 cup cereal, 1/2 cup berries.
• 6pm: 1 cup steamed broccoli, 1/2 cup brown rice, 1 fillet tilapia marinated in teriyaki with ginger and scallions.
• 9pm: 1 baked apple (core apple and cook in micro, sprinkle cinnamon and Splenda or 1tsp sugar on top, crumble 4 walnut halves), 1/2 cup low fat frozen yogurt. (choose one with fewer grams of sugar and more protein! It will be a more satisfying treat!)

Now, some people do not require this many calories, and some require more; it is you're job to "tweak" the menu accordingly. This is where willpower and that extra effort are needed. Either way, however, eating foods and portions that are similar to the above menu should keep you satisfied, healthy, and physically fit.  

Now here is the danger about eating 6 times a day: a lot of people are not able to monitor their intake so carefully, and use this diet as an excuse to overeat all day long. If this sounds like you, then maybe it is better to stick to 3 meals a day, or whatever is you're desired number. Maybe this is not the "perfect" way to maintain you're metabolic rate or you're body, but if it is going to keep you in shape and, overall, less stressed out, then do it; so long as you are still aware of what you are putting in and putting out via exercise.

It may sound contradictory that I am advocating the 6 times a day eating habits, then counteracting them with "do whatever! revert to old habits!"; the truth is, however, I'm just here to inform you, and help you figure out what will work best for you. Some people need a very strict regimen, others need a looser lifestyle, but with a broader grasp of the important concepts. I just hope that I am providing you with the information you need to make these decisions! And when all else fails, come in and talk to me. Eat right, live well, be happy.

Abu Pigott DC
A. Baxter