Do you eat “three squares” a day, or “graze” with five or six smaller meals? Either way is okay—if you control any temptation to overeat.
Eating small, frequent meals (instead of two or three bigger ones) may help keep your energy and blood sugar levels steady. Some studies suggest a slight blood cholesterol-lowering effect when you eat this way. And, if you’re well disciplined, grazing can help you maintain a healthy weight by helping you control your appetite: no big hunger surges! The challenge: Planning and calorie control for five or six smaller meals daily may take more effort.
To keep grazing within your control:
- Stretch. Keep your total food intake to the daily guideline— just divide it into six meals instead of three. (See January 15 and 16.)
- Think small. Enjoy appetizer- or tapa-size portions. Fruits, vegetables, and whole-grain foods are great for small mini-meals that are nutrient-rich yet without too many calories or too much fat.
- Slow down. Give your body enough time (at least 20 minutes) to feel satisfied with smaller portions.
- Pay attention. Smart grazing is strategic eating. Mindless, often constant, nibbling isn’t!
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