The consumption of small and frequent meals can be a very healthy and balanced dietary habit that gives us energy. In reality, our health is not that burdened by the frequency of meals as by their quality. The consumption of frequent small meals as a dietary habit does not contribute to weight gain, as long as the total energy intake does not exceed the recommended daily energy consumption. On the contrary, the increased frequency of meals is recommended by specialists for a better allocation of caloric energy. Besides, it seems to contribute to better regulation of metabolic parameters of the body such as blood glucose, cholesterol, triglycerides and possibly to better weight control. According to research, an increased frequency of meals can improve blood lipid levels and reduce the risk of heart disease. People who reported eating small and frequent meals had better cholesterol levels from those who consumed less than three meals a day. Therefore, it is preferable to consume frequent and smaller meals during the day, as long as they are part of a balanced diet. Fewer meals mean fewer opportunities to get the essential nutrients that our body needs. However, we need to choose foods that are low in fat, and rich in complex carbohydrates, fibre, vitamins and trace minerals.

But do more frequent meals mean we eat more?

 If eating more often means consuming more calories, then YES! That's why it's important to eat in response to the feeling of hunger and to stop when we feel full and the food no longer satisfies us. According to this guideline, we must listen to our body and our senses and perceive the signs of hunger and satiety. We don't eat automatically every 3 hours. We listen to our hunger. In specific pathological conditions such as gastroesophageal reflux disease (GERD), diabetes, and nausea during pregnancy, 6 meals are consumed instead of 3. Despite the dietary guidelines that focus on a "daily" number, what we eat daily varies, therefore, to be more realistic, it might be useful to try to balance things out over a week.

How can snacks fit into your overall dietary plan?

What times of the day between meals do you feel hungry or tend to eat extra food? One serving of a snack should be enough to fill you up, but not too much that it interferes with your appetite for a meal or adds too many calories. Don't forget, through food intake, we can take care of ourselrves and our health.

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