Small meals, big benefits

Face it. Taking the time to sit down for a proper meal isn’t always possible with our busy lifestyles. But there is a healthy option — small meals.

What are small meals? Basically, they’re smaller but still healthy meals you eat more frequently than the traditional 3 square meals a day. (Think of a small quiche around noon.) The idea is not to eat more than you would in a typical 3-meal-a-day plan, but to redistribute that food intake over the course of your day by eating — 5 to 6 small meals a day. Aim to eat a variety of nutritious foods every 3 to 4 hours. Ideally, each small meal should have some carbohydrate and some lean protein. 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, and prepare and pre-portion items for quick and easy eating.
  • Choose nutrient-dense foods, such as salmon, dark greens, chickpeas, whole-wheat crackers, and blueberries. Remember — when thinking small meals, think maximum nutrition.
  • Consider Ensure® to help fill any nutrition gaps. Stocking up on different flavours can keep your taste buds happy too.

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Spinach tomato quiche recipe made with Ensure® Regular being plated

Spinach and Tomato Quiche Recipe

This one-pot dish is quick to prepare and rich in calcium.

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* From a survey of 1,038 independent-living adults aged 50+ who added 1 serving of Ensure® Protein Max 30 g per day for at least 5 days over a 2-week period, compared to control group (p<0.0001).

Canadian formulation is similar to the one used in the survey. Applies to Chocolate and Vanilla flavours.

† Compared to one serving (235 mL) of Ensure® Regular.
‡ Per 330-mL serving.

§ Brand of oral nutritional supplements.

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