Distributing our daily food intake over five meals has a significant impact on the functioning of our body. Thus, PronoKal reinforces the importance of a balanced dietary approach, highlighting the benefits of eating five meals a day. This strategy not only influences what we eat, but also how our body metabolizes nutrients and maintains energy levels throughout the day.
Several studies indicate that eating five meals a day, consisting of three main meals (breakfast, lunch and dinner) and two snacks (mid-morning and afternoon snack) helps regulate appetite and control feelings of satiety, helping to balance better food quantities at each meal and always opt for healthier choices.
Mireia Benavent Pintor, Nutritionist at PronoKal, shares some recommendations on how these five meals should be:
Breakfast:
This is the first meal of the day and is essential for providing necessary nutrients, maintaining body weight and improving cognitive function. It should include proteins, a dairy product and a piece of fruit. Breakfast example: Mini wholemeal bread with tuna, 1 kiwi and a glass of coffee with milk.
Mid-morning and afternoon snack:
These snacks help balance your appetite, preventing you from going into main meals very hungry. Snacks should be light and easy to eat so you can keep them in your daily routine. Furthermore, we know that mid-morning and afternoon snacks are the most difficult times to fit into your routine. Example of snack: Plain yogurt with 3-4 nuts and 1 small bowl of strawberries.
Lunch:
The midday meal is important not only for its nutritional benefits, but also because it allows us to physically and mentally recover from the expenses incurred throughout the morning due to our multiple tasks. It should be rich in proteins, as well as vegetables, carbohydrates, if you are not in the weight loss phase, etc. It’s important to vary it throughout the week to make the menu more enjoyable. Lunch example: Chicken and rice salad (add your favorite vegetables, chopped grilled chicken and a small cup of rice).
To have lunch:
It is important that dinner is light, so that digestion is not heavy and so that it is easier to fall asleep hours later. Choose simple cooking (steaming, boiling, roasting) and smaller quantities than for lunch. Try to have an early dinner, preferably two hours before bed. Dinner example: Grilled hake with green beans and steamed baby carrots.
Vegan option: Grilled tofu with green beans and steamed baby carrots.
Finally, it is important to drink water throughout the day, at least 1.5 liters.
In conclusion, adopting the practice of eating five meals a day is essential to maintain an adequate nutritional balance, regulate appetite and stabilize blood glucose levels. This practice promotes an active metabolism, facilitates weight loss and improves concentration and productivity. By following these healthy guidelines and adapting this strategy to individual needs, it is possible to experience a significant improvement in health and well-being.
