Small meals, big benefits
Taking the time to sit down for a proper breakfast, lunch, and dinner isn’t an option for many of us. So consider this one: small meals.
Smaller meals are exactly what they sound like — smaller meals 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 over the course of your day by eating 5 to 6 small meals.
Aim to eat a variety of nutritious foods every 3 to 4 hours. Ideally, each meal should have some carbohydrate and protein. Getting enough protein is especially important, because protein fulfills so many functions and is used continuously in the body. By distributing your protein intake evenly over your meals, your body can use it more efficiently. While everyone’s needs are unique, you need 30 grams of protein at each meal on average. Adding Ensure® High Protein is a quick and convenient way to make sure you’re getting enough.*
Other 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.
- Get plenty of fibre. Having sliced up fresh vegetables in your fridge will make you all ready to go for a miniveggie platter.
Examples of small meals:
- Half turkey and cheese sandwich with vegetables on the side
- Salad with nuts and grated cheese
- Cottage cheese, fruit and crackers