Five meals a day: how to eat a healthy diet?

We know that to have a healthy life, it is necessary to have a correct diet, exercise, and get

enough rest. Due to our busy lifestyle, we often skip a meal, forgetting that eating five meals a

day can be beneficial to eat a more orderly diet.

When we eat little and have a poorly distributed meal plan during the day, we get used to our body

consuming little energy; consequently, our metabolism slows down. In scientific terms, the IMR

(the metabolic rate at rest), which indicates the number of calories we burn at rest, goes down.

Now confess, are you one of those who skip meals? You are missing out on a ton of benefits!

Today we analyze why it is so important to eat five meals a day, and we give you some tips so

that you can quickly adapt them to your routines.

What are the benefits of eating five meals a day?

Miracle diets, followed by many people, are not beneficial since they do not teach you to eat,

and they have been shown to have a rebound effect over time. That is why it is recommended to

eat five meals a day, balanced in nutrients and made up of healthy foods.

Therefore, the solution to losing weight is not drastically reducing the calories in our diet. It is

much more advisable to find a healthy way to eat so that it helps to keep the metabolic rate


Here are the benefits of eating five meals a day:

● You will have more feelings of satisfaction without falling into the snacking trap.

● You will be able to organize your meal schedules better.

● Anxiety about food is reduced by not spending so many hours without eating.

● You will not feel heaviness and bloatedness.

● It will keep glucose levels stable.

● It is healthy to eat better quality food.

How to distribute the five meals a day

To have a healthy diet and distribute the five meals so that we do not go hungry throughout

the day, we can do it in the following way:

Breakfast: Breakfast is the most important meal of the day. It is advisable to take fruit with a low

glycemic index, a regular drink (coffee or tea) accompanied by milk or vegetable drink and

cereals such as oatmeal or whole-wheat toast with egg, turkey, or low-fat cheese provide


Food: Lunch is the ideal time to have a portion of carbohydrates plus a portion of protein and a

supply of healthy fats. We can do it on a single plate in the form of a complete

salad—carbohydrates such as vegetables plus some whole wheat pasta, brown rice, and quinoa.

Adding a protein of animal or vegetable origin and some healthy fat such as avocado or nuts is

perfect. This option is ideal if we have little time to cook or have a busy work schedule.

Dinner: Dinners are better to be light since it is the time of day from which we will need less

energy and promote rest. The ideal dinner would combine vegetables and proteins, such as

creamy pasta, purees, or fish.

Snacks: As we have seen, meals between meals are essential to maintain blood sugar levels.

An ideal option would be a serving of fruit. Combining it with some nuts or yogurt is good to

introduce proteins, juicy fruits, dry fruits, or dates; they are a sweet and nutritious option. A green

smoothie (fruits and vegetables) can also be a healthy option.

To include all the food groups in the diet and to be able to do it in a balanced way, five meals a

day are a good option. They will allow you to be with more energy to carry out daily activities

while maintaining a varied diet.

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