TIMING IS EVERYTHING

Creating meals that have the right balance of nutrients is one of the keys to good health. Often overlooked element to nutrition: consuming meals at the right times.

The science behind meal timing has a huge impact on your health, both physically and mentally. Research suggests that a person’s ability to efficiently regulate their appetite is linked to a biological pattern called circadian rhythms. Circadian rhythms follow a 24-hour cycle that regulates the timing of physiology, metabolism, and behavior. It is imperative that eating and sleeping behaviors align with circadian rhythms. When these rhythms are consistently disrupted, it can lead to an increased risk of obesity, type 2 diabetes, and cardiovascular diseases.

Misalignment of mealtimes with your bodily clock can cancel out all the benefits of your healthy diet.

What does this mean for your mealtimes? Each of us requires a given amount of energy each day. This energy is harvested from the protein, non-starchy vegetables, and fruits that we consume as well as healthy starches and fats. When we fail to eat adequately throughout the day (for example, only one or two meals), it can be challenging to meet our energy and nutritional needs. Regular meal timing also helps to promote regular digestive patterns.

I recommend consuming breakfast within one hour of waking up. This meal breaks the overnight fast and provides your body with fuel and nourishment to start and power throughout the day.

Once you have your first meal, it’s recommended to have each subsequent meal every three to four hours to prevent dips in blood sugar levels (which can lead to feeling hangry). Meals should include a protein, vegetables, fruits, and fat.

There are various approaches to eating, and having a meal plan that makes you feel your best may not exactly suit someone else (and vice versa). The sample schedule below may be a good place to start to see what works for you.

SAMPLE MEALTIME SCHEDULE

6:00 – 8:00 AM Break your fast: This window is the most recommended time to have breakfast. Think of a balanced breakfast as one that includes protein and fruit.

9:00-10:00 AM Snack it up: Examples: fruit and sources of protein such as yogurt or cheese

12:00-1:00 PM Lunch: This meal should consist of 4-6 ounces of protein along with 4-6 ounces of non-starchy vegetables.

*Sometimes it is tempting to postpone lunch, but waiting until later in the afternoon and evening could result in overeating and making less healthy choices. Research supports eating an earlier lunch. Those who eat lunch around 4:30 are found to have decreased glucose tolerance, which can lead to decreased memory function and impaired cognition, compared to those who have lunch at 12-1 pm.

2:00-3:30 PM Snack again: As with your morning snack, a high-fiber, high-protein combo is most effective for curbing hunger.

6:00-7:00 PM Dinner: This meal should at least contain 4-6 ounces of proteins and 4-6 ounces of non-starchy vegetables.

It’s imperative to have a balanced dinner during the early evening. Research supports having dinner at 6-7 pm opposed to 9-10 pm increases usage of calories at rest. As the day progresses, the body begins to change its metabolism resulting in a decrease in the amount of energy that’s being used. Eating an earlier dinner and skipping late night (9-10 pm) meal can also help you sleep better. A dinner that is high in fiber (vegetables) and protein low in saturated fat can help you fall asleep faster and increase your time in dreamland.

If following the above schedule is incompatible with your schedule, at best try to consume a substantive meal every 3-4 hours.

Be sure to keep pocket snacks containing protein on hand like recommended protein bars, fruit snacks, and cheese sticks for durable energy between meals.

Understanding the science behind meal timing could have a huge impact on your health, both physically and mentally. It could be as simple as adjusting when you consume breakfast, lunch, dinner, and snacks along with their nutrient content.