Question

Your textbook discusses the concept of eating smaller meals more often during the day, instead of two or three large meals, which would be eaten several hours apart (Zimmerman & Snow, 2012). Which of the two concepts describes how you would usually consume your meals? Do you agree with the textbook that smaller meals eaten more often will help reduce your appetite throughout the day? Finally, describe the importance of nutritional balance and moderation, how it affects your health, and what types of recommendations can be made to achieve a healthy diet.

Reference

Zimmerman, M., & Snow, B. (2012). 2.4 National Goals for Nutrition and Health: Healthy People 2020. In An Introduction to Nutrition, V1.0(p. 91). Unnamed Publisher.

Answer 1

Personally i donot consume smaller meals , I take three meals with plenty of fiber rich vegetables , fruits ,rice rich in carbohydrates and pulses for proteins, yoghurt for fats.I do not agree with the textbook that smaller meals eaten more often will help reduce your appetite throughout the day.

Metabolic rate is the number of calories your body burns within a given time period.The idea that eating more frequent, smaller meals increases metabolic rate is a persistent myth.It is true that digesting a meal raises metabolism slightly and this phenomenon is known as the thermic effect of food. However, it is the total amount of food consumed that determines the amount of energy expended during digestion.Eating 3 meals of 800 calories will cause the same thermic effect as eating 6 meals of 400calories.There is literally no difference.Multiple studies have compared eating many smaller versus fewer larger meals and concluded that there is no significant effect on either metabolic rate or the total amount of fat lost.(1,2)

Less frequent eating has also been shown to improve satiety and reduce hunger compared to more frequent meals.(3)

If you’re going to go the mini-meals route, your biggest danger is eating too much.(4)

Nutritional balance is very essential for normal functioning of our organ systems and healthy life.Our diet should consists of micro and macro nutrients in recommended rates.The balanced diet is necessary for growth & development,overcome diseases and infections .

Individuals should aim to meet their nutrient needs through healthy eating patterns that include nutrient-dense foods. Foods in nutrient-dense forms contain essential vitamins and minerals and also dietary fiber and other naturally occurring substances that may have positive health effects. In some cases, fortified foods and dietary supplements may be useful in providing one or more nutrients that otherwise may be consumed in less than recommended amounts.

Evidence shows that healthy eating patterns, as outlined in the Guidelines and Key Recommendations, are associated with positive health outcomes. The evidence base for associations between eating patterns and specific health outcomes continues to grow. Strong evidence shows that healthy eating patterns are associated with a reduced risk of cardiovascular disease (CVD). Moderate evidence indicates that healthy eating patterns also are associated with a reduced risk of type 2 diabetes, certain types of cancers (such as colorectal and postmenopausal breast cancers), overweight, and obesity. Emerging evidence also suggests that relationships may exist between eating patterns and some neurocognitive disorders and congenital anomalies.Within this body of evidence, higher intakes of vegetables and fruits consistently have been identified as characteristics of healthy eating patterns; whole grains have been identified as well, although with slightly less consistency. Other characteristics of healthy eating patterns have been identified with less consistency and include fat-free or low-fat dairy, seafood, legumes, and nuts. Lower intakes of meats, including processed meats; processed poultry; sugar-sweetened foods, particularly beverages; and refined grains have often been identified as characteristics of healthy eating patterns.(5)

If balanced nutrition is not taken then our organ systems cannot function normally. Chronic diseases , infections, nutritional deficiencies can decrease our life expectancy. Disease prevention and health promotion is essential for good living.

ref:

1. Bellisle F, McDevitt R, Prentice AM,Meal frequency and energy balance.1997,Pubmed,NCBI
2. Cameron JD,Cyr MJ, Doucet E,Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet.2010,Pubmed,NCBI .
3. Munsters MJ, Saris WH,Effects of meal frequency on metabolic profiles and substrate partitioning in lean healthy males.2012,Pubmed,NCBI.
4. Amy Paturel,reviewed by Jacobsen,2014,6 Meals a Day for Weight Loss.WebMD.
5. Dietary guidelines 2015- 2020 retrieved from https://health.gov/dietaryguidelines/2015/guidelines/chapter-1/the-science-behind-healthy-eating-patterns/