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© Getty Images
0 / 28 Fotos
History of three meals a day
- Before the era of industrialization in the US, people tended to only eat two meals a day, which would fuel their bodies for more rural and outdoor labor.
© Public Domain
1 / 28 Fotos
Eating habits today
- Today, in the US, eating habits are usually organized around our work or school days. In other words, there's no real scientific data supporting the need to consume three meals a day.
© Shutterstock
2 / 28 Fotos
The influence of modern lifestyles
- Today, most of us live a more sedentary lifestyle than that of our ancestors. This can also impact our eating habits.
© Shutterstock
3 / 28 Fotos
Intermittent fasting
- There are certain eating patterns, such as intermittent fasting, that actually challenge the traditional three-meals-a-day standard.
© Shutterstock
4 / 28 Fotos
Different people, different needs
- The number of meals you consume in one day isn't necessarily key. Each person is unique and will have varying needs.
© Shutterstock
5 / 28 Fotos
Contradicting research
- Throughout the years, studies have shown the benefits of eating more frequent meals. On the flip side though, studies have also been released that show significant downsides to it. There are also studies that show both pros and cons of large, infrequent meals.
© Shutterstock
6 / 28 Fotos
Why does three meals a day make sense?
- At the end of the day, it comes down to math. The human body requires 2,000 calories per day which obviously must be consumed during the limited hours you're awake. It can make sense to have three meals to encourage the intake of consistent, adequate fuel.
© Shutterstock
7 / 28 Fotos
One meal a day: a controversial alternative
- Some experts say that eating only one meal per day is actually the way to go, as it provides certain physiological benefits.
© Shutterstock
8 / 28 Fotos
Consistency
- What's more important than the number of meals is the consistency. If you skip meals or wait all day to eat then you might experience unintended symptoms like increased blood pressure or high (or low) blood sugar.
© Shutterstock
9 / 28 Fotos
Are your eating patterns healthy?
- You may need to reevaluate your eating schedule and relationship with food as a whole if you are experiencing frequent mood swings, "hanger," insatiable hunger, or binging.
© Shutterstock
10 / 28 Fotos
Challenges to a three-meals-a-day plan
- It's important to be kind to yourself and remember that preparing meals, especially three times a day, takes both physical and mental labor, as well as time and money. Planning your meals and accounting for diet culture can add undue stress to your day.
© Shutterstock
11 / 28 Fotos
Pressure from society
- Society puts a lot of pressure on us to eat the "right" number and kinds of meals, cook them all ourselves, and only use whole, fresh ingredients.
© Shutterstock
12 / 28 Fotos
Tips for eating three meals a day
- One tip to help with eating three meals a day is accepting that struggling to cook or prepare three meals every day does not mean you're failing.
© Shutterstock
13 / 28 Fotos
Go back to basics
- Whenever your body doesn't trust that there will be food readily available, it can go into a fight-or-flight mode. You can combat this by having a regular and consistent meal schedule so your body rebuilds trust and regulates your appetite.
© Shutterstock
14 / 28 Fotos
Don’t skip meals
- Eating scheduled meals, instead of skipping meals, can help you enjoy life more by providing consistent energy as opposed to having brain fog and feeling "hangry."
© Shutterstock
15 / 28 Fotos
Practice non-judgement
- Focus on doing your best. You don't always have to fixate on eating the "right food" at the "right time" or for the "right" reasons—that can be exhausting and demotivating. Instead, focus on what's realistic and healthy for you.
© Shutterstock
16 / 28 Fotos
Focus on ease
- Do your best to make healthy, smart choices, but at the end of the day, remember that in some places and societies, purchasing healthy, nourishing foods isn't as easy or accessible as in other areas.
© Shutterstock
17 / 28 Fotos
Check in with yourself
- If three meals a day is what's right for you and you've accomplished a steady, consistent routine, you can then focus on your body's signals and use the hunger-fullness scale to maintain the eating schedule that works best for you.
© Shutterstock
18 / 28 Fotos
Dietitian
- Consider seeking out the help of a professional, such as a dietitian who can help guide you in your health journey. Remember, though, that everyone's eating habits, including when and what to eat, are unique.
© Shutterstock
19 / 28 Fotos
Questions to ask yourself
- It's time to tune in more to the way you feel. Ask yourself, "How does it feel when I eat three meals a day consistently versus when I skip meals?"
© Shutterstock
20 / 28 Fotos
Snacks
- Monitoring whether your main meals sustain you or if you need snacks to tide you over until the next time you eat a larger meal is important.
© Shutterstock
21 / 28 Fotos
Changes in demeanor
- Ask yourself if you notice changes in focus, energy level, mood, or otherwise when you go long periods without a substantial meal or snack.
© Shutterstock
22 / 28 Fotos
Body signals
- Do you pay attention to signs from your body regarding when you're hungry and when you're full?
© Shutterstock
23 / 28 Fotos
Patterns
- Ask if there are appetite patterns that stand out (if any). Is your appetite stable most days or does your hunger increase at certain times of the day?
© Shutterstock
24 / 28 Fotos
The role of circadian rhythms in eating
- Circadian rhythms regulate eating behaviors. They will influence hunger, digestion, and metabolism, and ensure they're in sync with the body's internal clock. They also help optimize absorption and energy use.
© Shutterstock
25 / 28 Fotos
Eating earlier vs. later
- Studies have shown that if you eat more of your calories earlier in the day compared to later at night, it's better for your overall health.
© Shutterstock
26 / 28 Fotos
The future of eating norms
- As work and life change and demands on individuals shift, only time will tell if society will shift away from the three-meal model or stick with it. Sources: (BBC) (CNET) (Johns Hopkins Medicine)
© Shutterstock
27 / 28 Fotos
© Getty Images
0 / 28 Fotos
History of three meals a day
- Before the era of industrialization in the US, people tended to only eat two meals a day, which would fuel their bodies for more rural and outdoor labor.
© Public Domain
1 / 28 Fotos
Eating habits today
- Today, in the US, eating habits are usually organized around our work or school days. In other words, there's no real scientific data supporting the need to consume three meals a day.
© Shutterstock
2 / 28 Fotos
The influence of modern lifestyles
- Today, most of us live a more sedentary lifestyle than that of our ancestors. This can also impact our eating habits.
© Shutterstock
3 / 28 Fotos
Intermittent fasting
- There are certain eating patterns, such as intermittent fasting, that actually challenge the traditional three-meals-a-day standard.
© Shutterstock
4 / 28 Fotos
Different people, different needs
- The number of meals you consume in one day isn't necessarily key. Each person is unique and will have varying needs.
© Shutterstock
5 / 28 Fotos
Contradicting research
- Throughout the years, studies have shown the benefits of eating more frequent meals. On the flip side though, studies have also been released that show significant downsides to it. There are also studies that show both pros and cons of large, infrequent meals.
© Shutterstock
6 / 28 Fotos
Why does three meals a day make sense?
- At the end of the day, it comes down to math. The human body requires 2,000 calories per day which obviously must be consumed during the limited hours you're awake. It can make sense to have three meals to encourage the intake of consistent, adequate fuel.
© Shutterstock
7 / 28 Fotos
One meal a day: a controversial alternative
- Some experts say that eating only one meal per day is actually the way to go, as it provides certain physiological benefits.
© Shutterstock
8 / 28 Fotos
Consistency
- What's more important than the number of meals is the consistency. If you skip meals or wait all day to eat then you might experience unintended symptoms like increased blood pressure or high (or low) blood sugar.
© Shutterstock
9 / 28 Fotos
Are your eating patterns healthy?
- You may need to reevaluate your eating schedule and relationship with food as a whole if you are experiencing frequent mood swings, "hanger," insatiable hunger, or binging.
© Shutterstock
10 / 28 Fotos
Challenges to a three-meals-a-day plan
- It's important to be kind to yourself and remember that preparing meals, especially three times a day, takes both physical and mental labor, as well as time and money. Planning your meals and accounting for diet culture can add undue stress to your day.
© Shutterstock
11 / 28 Fotos
Pressure from society
- Society puts a lot of pressure on us to eat the "right" number and kinds of meals, cook them all ourselves, and only use whole, fresh ingredients.
© Shutterstock
12 / 28 Fotos
Tips for eating three meals a day
- One tip to help with eating three meals a day is accepting that struggling to cook or prepare three meals every day does not mean you're failing.
© Shutterstock
13 / 28 Fotos
Go back to basics
- Whenever your body doesn't trust that there will be food readily available, it can go into a fight-or-flight mode. You can combat this by having a regular and consistent meal schedule so your body rebuilds trust and regulates your appetite.
© Shutterstock
14 / 28 Fotos
Don’t skip meals
- Eating scheduled meals, instead of skipping meals, can help you enjoy life more by providing consistent energy as opposed to having brain fog and feeling "hangry."
© Shutterstock
15 / 28 Fotos
Practice non-judgement
- Focus on doing your best. You don't always have to fixate on eating the "right food" at the "right time" or for the "right" reasons—that can be exhausting and demotivating. Instead, focus on what's realistic and healthy for you.
© Shutterstock
16 / 28 Fotos
Focus on ease
- Do your best to make healthy, smart choices, but at the end of the day, remember that in some places and societies, purchasing healthy, nourishing foods isn't as easy or accessible as in other areas.
© Shutterstock
17 / 28 Fotos
Check in with yourself
- If three meals a day is what's right for you and you've accomplished a steady, consistent routine, you can then focus on your body's signals and use the hunger-fullness scale to maintain the eating schedule that works best for you.
© Shutterstock
18 / 28 Fotos
Dietitian
- Consider seeking out the help of a professional, such as a dietitian who can help guide you in your health journey. Remember, though, that everyone's eating habits, including when and what to eat, are unique.
© Shutterstock
19 / 28 Fotos
Questions to ask yourself
- It's time to tune in more to the way you feel. Ask yourself, "How does it feel when I eat three meals a day consistently versus when I skip meals?"
© Shutterstock
20 / 28 Fotos
Snacks
- Monitoring whether your main meals sustain you or if you need snacks to tide you over until the next time you eat a larger meal is important.
© Shutterstock
21 / 28 Fotos
Changes in demeanor
- Ask yourself if you notice changes in focus, energy level, mood, or otherwise when you go long periods without a substantial meal or snack.
© Shutterstock
22 / 28 Fotos
Body signals
- Do you pay attention to signs from your body regarding when you're hungry and when you're full?
© Shutterstock
23 / 28 Fotos
Patterns
- Ask if there are appetite patterns that stand out (if any). Is your appetite stable most days or does your hunger increase at certain times of the day?
© Shutterstock
24 / 28 Fotos
The role of circadian rhythms in eating
- Circadian rhythms regulate eating behaviors. They will influence hunger, digestion, and metabolism, and ensure they're in sync with the body's internal clock. They also help optimize absorption and energy use.
© Shutterstock
25 / 28 Fotos
Eating earlier vs. later
- Studies have shown that if you eat more of your calories earlier in the day compared to later at night, it's better for your overall health.
© Shutterstock
26 / 28 Fotos
The future of eating norms
- As work and life change and demands on individuals shift, only time will tell if society will shift away from the three-meal model or stick with it. Sources: (BBC) (CNET) (Johns Hopkins Medicine)
© Shutterstock
27 / 28 Fotos
Should we be eating three meals a day?
Rethinking your meal routine
© Getty Images
If you're like most, you grew up eating three, hearty meals a day: breakfast, lunch, and dinner. But you may have asked yourself at one point or another, why? Why am I eating three meals specifically? That's a great question! Many have wondered the same and today we'll explore whether eating three meals a day is actually the best option.
Curious if three meals a day is right for you? Click through now to find out more.
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