The Truth About Everyday Meals

Posted on sustenance

We have often heard that you should eat a certain number of meals a day, but it is unclear exactly how many and how best to divide them up.

The generally accepted and accepted by many Nutrition experts The propagated rule is that on day four to five meals should eat. In fact, we've heard that so often that we don't even think about it anymore. Many try to stick to this guideline and make it part of their daily routine. It can be a challenge be able to do this daily, because meals should also be consumed at certain times and at regular intervals. This means that your other activities are somehow related to meals Have to plan around — and not the other way around!

regularity It's important, but very few would like to spend their lives obsessive watch viewers or even set an alarm on their smartphones to be reminded of the next meal in three hours. Die rapidity In modern life, such a strict meal regime makes it almost impossible - at least without causing psychological damage.

Die verity is that you shouldn't let your meal planning become obsessive-compulsive. In the end, it's mostly about finding the happy medium: Leave the breaks between meals Don't get too long — six hours without food, for example, is simply too long. Snacking But not just two hours after the last meal. Try to introduce flexible meal times and eat a meal approximately every three to four hours. This is important — only regular yet flexible meals promote regular digestion, burning and distribution of nutrients in your body.

And yes, an apple is also a meal. All that gives you energy in the form of kilocalories is a meal. Even a glass of milk is, strictly speaking, a meal and not a drink, as most would assume. All in all, make it a daily habit to consume four to five meals a day and only drink still water or unsweetened herbal tea between meals. Suggestion: one Tea made from detoxifying nettle leaves or soothing linden flowers.

When planning your meals, you should generally follow the following rules:

• BREAKFAST: oats with honey, whole grain bread, fresh fruits and vegetables, sunflower and pumpkin seeds, 70% cocoa or egg dishes such as an omelet with vegetables or wholemeal flour pancakes with cottage cheese.

• LUNCH: There is a lot of freedom here. The layout of your lunch will depend on the time it is eaten and also on how much time you have for it. It can be a light meal such as yogurt with cereal or dried fruit, cottage cheese with vegetables and some bread. Or a dip or spread made from avocados, lentils, fish and cottage cheese. A salad with fish or chicken breast, or alternatively a sandwich or a wrap are also popular options. But if you usually have business meetings in the midday hours, you will certainly prefer a larger, hot meal afterwards.

• DINNER: Vegetable-based soups and millet groats or brown rice. You can also combine a portion of grilled chicken or lean beef with it. For more variety, think about stewing or cooking the meat. Try different variants of grits, rice, whole grain pasta, cooked potatoes, and fresh or cooked vegetables (no sugar or sour cream). If you prefer a small dinner, soup or salad will do as well.

• SNACKS: Smaller snacks. They can consist of a handful of nuts and dried fruits — preferably sulfur-free fruits — fresh fruit or smoothies enriched with fiber such as flaxseed, chia seeds or bran (for example oats, millet, rye). A vegetable salad is also always a good snack choice.

Most of us eat it supper late in the afternoon. In the end, there is only one reliable method: to eat regularly and not to skip meals, otherwise your circuit shut down. You should use the two snacks a day to keep the approximate intervals between main meals. Snacks will help you feel too hungry. They also help maintain your circulation, which is good for stable energy levels. This keeps your body well supplied with vitamins and minerals. For this reason, you should choose snacks that are easy and quick to prepare and eat, but that still meet the above requirements.

If you would like to find out more about this topic, simply contact our dietitian.

Milena Nosek
Nutrition coach
Holmes Place Poland

Posted on sustenance