A balanced diet is necessary to sustain health. Eating healthy should consist of three major food groups – vegetables, fruits and protein-rich foods.
Why mealtimes matter
When to eat
The best time to eat is right after you wake up. Your body has been going through the transition from sleep to awake mode since you went to bed last night. This means that your metabolism is ready to begin operating at capacity. Most people are hungry first thing in the morning, but if you eat breakfast before 7am, you’ll be full all day long and less likely to snack later.
What to Eat
Breakfast should be high-protein, high-fiber (vegetables), low-carbohydrate, low sugar, and low fat. Protein promotes muscle and nerve function, fiber supports intestinal health, carbohydrate provides fuel for brain activity, sugar feeds your brain, and fat keeps you satiated. Breakfast foods should contain protein, fiber, carbs, and fat. If you’re looking to lose weight, consider eliminating processed meats, fried food, sugary treats.
How Much to Eat
You want to limit yourself to no more than three meals per day, with each meal being about 500 calories. Keep portion sizes small and avoid snacking between meals.
The best times to eat
Breakfast – 8 AM
Breakfast is important to start your day off right. We all know that eating at night can lead to weight gain but how about in the morning? That’s what we want to look into here today. There are many different studies that show the health benefits of breakfast. In this article we give you the top three reasons to eat early.
1.Breakfast helps you lose fat. When you eat something small and light hours before bedtime, your body has time to burn off calories from staying up later rather than sleeping.2. Breakfast gives you longer-lasting energy throughout the day.
It’s true that not everyone – especially women – feels energized immediately after their first bite. However, if you have a full belly, you’ll feel sustained and energetic for hours. The feeling of being energized doesn’t wear off like it does with sugar highs where you get a quick boost followed by crashing down.
Breakfast is the perfect time to start your day. In fact, research has shown that people who eat breakfast tend to have more energy throughout their day compared to those who skip this meal. A healthy breakfast should include lean meats like chicken or turkey, whole grains (like oatmeal), fruits and vegetables. Avoid sugary cereals and high-fat products, such as sausage and fried foods. This will help you avoid the late-afternoon slump!
The best time to eat breakfast is anytime before 10AM; however, if you’re feeling hungry first thing in the morning, then go ahead and have some food. A great option would be eggs and toast, or even cereal with milk. Your body doesn’t digest carbs well after 8PM, but having something small like this can help keep your energy levels high throughout the day. Don’t overeat! If you’re eating too much at once, chances are that you’ll feel bloated and uncomfortable.
Lunch – Noon
The midmorning hours are great for lunch. Between 11am and 1pm, blood sugar is at its peak. If you’re hungry after eating a good lunch, opt for a snack instead of a big dinner. Your body will use these calories before they get stored as fat. Try small portions of protein, healthy carbohydrates and some veggies.
Lunch should always come between 11AM-3PM. This is a good time slot since most people don’t need to eat again until late afternoon. When choosing what to have for lunch, make sure whatever you get contains protein, fiber, and carbohydrates. Avoid heavy meals right before bedtime as they tend to put stress on the digestive system.
If we were to think about the best time to eat our lunch, we would probably say that it would be at lunchtime. However, what if this lunchtime was 11 am? Or 2 pm? We’re sure that many of us have gone to bed early or late at night just so we can ensure that we get enough sleep during the day. This isn’t something that only people do, however; animals do the same thing. And they are not even getting paid!
In order to better understand how important time is when it comes to food intake, scientists conducted a study using fruit flies. They discovered that the amount of fat stored in these insects depended on the time of day that they ate their meals. When the researchers allowed the fruit flies to eat any time during the day, they had no problem storing away plenty of calories. What changed, however, was the amount of sugar consumed. Flies that ate at night had a much lower capacity to store sugar than those who ate during the day.
This finding might come as a surprise to us, but it makes sense. Animals need to replenish their energy stores after a long period without eating. If they don’t, then they won’t have the energy needed to survive. In fact, this is exactly what happens in humans too. Our metabolic rates spike after waking up in the morning and fall down again when we go to sleep at night. That’s why we feel tired after dinner and energetic before breakfast.
Snack – 4 PM
If you’re looking for a midday pick-me-up, try a snack between 12 pm and 2 pm. When hunger strikes around noon, you may experience cravings for sweets or salty snacks. Instead, choose something healthier — like fruit, nuts or seeds. They’ll keep you satisfied without packing on extra pounds.
Dinner is traditionally eaten around 6PM-8PM, but if you’d prefer to have dinner earlier, then do it whenever you want. There’s no reason not to have a big meal when you’re full. Make sure that whatever you consume has tons of carbs (breads, pasta), fats (avocados, nuts), and proteins (eggs). Try to avoid foods that contain artificial ingredients and preservatives, unless you know that they won’t affect you.