I'm more of a 3-meal person, plus an evening snack.
That said, when the mood strikes, I will often eat my breakfast and/or lunch in stages (i.e. either saving part of my breakfast, or advancing part of my lunch, for the "coffee break" time slot)... which I guess technically turns them into "mini meals"....
Goal 1 - break 200 (46 pounds lost)**DONE** Goal 2 - leave obesity behind (BMI 29.9, at 185#) **DONE** Goal 3 - BMI = Normal (154# or less)
current weight: 164.0
Fitness Minutes: (0)
53 4/16/14 10:43 A
Did the 5 small meals in the past. For me it never worked out for the long term. The smaller meals would increase at times if I felt hungerier than normal and ended up a medium or larger meal 5 times a day causing me to gain back. I stay with 3 meals and 2 small snacks 100 calorie or less works better for me, everyone if different though and needs to find what works for them.
Edited by: SEPTEMBERGRL70 at: 4/16/2014 (10:45)
current weight: 228.0
Fitness Minutes: (47,073)
4/16/14 10:43 A
do the math. say you want to eat 1400 cals a day. that means that each meal/snack/eating opportunity should be about 280 calories [1400/5]. so if you have 80 cals of yogurt you might want to have it with 60 cals of fruits and 3/4 of an ounce of granola to get you around that 280 cal mark. figure a salad is 30 cals of lettuce and you have another 250 cals to get from veggies, protein and dressing. so you could do black beans, avocado, salsa and corn. you could do chicken, tomatoes, cucumber, carrots and honey mustard. you could do roasted beets, goat cheese, pistachios and peas. you can head to the library to check out cookbooks because almost all of them will have salad recipes. you can check out the menus of restaurants in your area for what they put on salads and make your own version. 100 grams of raw white potato is about 73 cals. bake it. you can find an ounce of cheddar cheese for 100 cals. a cup of broccoli is going to be about 50 cals. top the baked potato with steamed broccoli and cheese is going to be around 225 cals. or you could top the potato with black beans and salsa. or you could do a mix of cauliflower and broccoli. and have a piece of chicken/fish/beef and make the baked potato and the side. or you could take 1/4 cup of dry lentils [70 cals, 9 g fiber and 9 g protein], toss in the last bits of whatever veggies you need to use up, some curry powder and milk and top the baked potato with a lentil veggie curry.
This is a very important thread that need to be bumped to the current conversations. As a diabetic the classes taught us to have several meal/day. As in some articles imbedded within Spark says the same thing. Eating 5 meals/day keeps the body from getting to hungry and helps prevent binging.
5 small meals really works for me....never feel so hungry that I want to binge. but it does take planning to keep the calories down. It's easier for me to restrict my starches and look for ways to include a little protein with my snacks (fruit or celery/carrots)
Agree with PP. Combining a small amount of fat or protein with your fruit or veg can be a great way to fend off hunger pangs. I love a wedge or two of light Laughing Cow cheese with a serving of fruit or veggies. 6-12 almonds and freggies, natural pb and an apple, ff greek yogurt with fruit, cottage cheese with fruit or veggie, etc. Well, you get the idea. I would get very hungry if I didn't add some protein and/or fat to my snacks and at each meal. I'm trying to stay within the 1300-1500 cals/day so I use about 3-400 cals for breakfast and keep my snacks around 150-200 each which leaves me with about 300 for lunch and supper. For me, personally, eating more at the beginning of the day helps me to be less hungry later in the day. I also try to eat more of my grains earlier in the day. Keep playing around with it a bit and you'll soon find the right formula that works for you.
Though we cannot control the winds, we can adjust the sails.
Sometimes I do cheddar cheese cubes and low fat crackers, with veggies and fruit. The cheese and crackers tend to fill me up so I am not so hungry later. Also, I've done 1/2 a toasted bagel thin, with reduced fat cream cheese, with a salad with maybe some grilled chicken on it. Those seem to work for me.
“Only as high as I reach can I grow Only as far as I seek can I go Only as deep as I look can I see Only as much as I dream can I be”
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October Minutes: 0
Fitness Minutes: (5,529)
4/15/13 12:17 P
Recently I decided to give the whole "5 small meals instead of 3 large meals" a try. I usually have a lot of fruit, yogurt, or a salad, but I know that doesn't count as a meal and then I end up having a larger meal at the end of the day when I want to try to divvy it up evenly throughout the day. Does anyone have suggestions/tips for small meals?
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