Small meals, big benefits

Packed schedule? Barely have time to sit down for a proper meal these days, let alone prepare one from scratch? Then consider this healthy option: small meals which have big benefits.

Small meals are exactly what they sound like — smaller portions of food you eat more frequently than the traditional 3 square meals a day. The idea is not to eat more than you would in a typical 3-meal-a-day plan, but to redistribute that food intake to 5 to 6 small meals a day.

But just because the meal is mini, the nutritional value shouldn’t be. Aim to eat a variety of nutritious foods every 3 to 4 hours. Ideally, each meal should have some carbohydrates and some lean protein. Good options include a half turkey-and-cheese sandwich with veggies on the side, salad with nuts and grated cheese, and cottage cheese with crackers. This will keep your body evenly fueled throughout the day.

Other small meal tips include:

  • Don’t graze all day. Plan for specific food at specific times. It can help to stock up on groceries for the entire week. Then prepare and pre-portion items for quick and easy eating.
  • Go for maximum nutrition with every mouthful. Choose nutrient-dense foods, such as salmon, dark greens, chickpeas, and blueberries.
  • Consider Ensure® to help fill any nutritional gaps. Stocking up on different flavours can keep your taste buds happy too.

Examples of small meals:

  • half-turkeyHalf turkey and cheese sandwich with vegetables on the side
  • cottage-cheeseCottage cheese, fruit and crackers
  • saladSalad with nuts and grated cheese

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