Over the past few years, a variety of opinions have been shared about how many meals you should eat every day. Several questions are often asked as well.
Should people eat three large meals? Or should they eat a few small meals throughout the day instead? Which is the most ideal option for you and your overall health?
It seems—after continuous research—that a combination of both options is the best, regardless of what your age is. With this in mind, Beacon Hill advises each of our residents to eat three meals a day. By doing so, you’ll notice the following benefits, among others.
Build muscle mass. By focusing on eating three meals—some of which are protein-based—you’ll help build your muscles, which is very important for your health. Focus on eating lean meats, chicken, beans, and other protein-rich foods for most of your meals (at least lunch and dinner).
Enhance your mental clarity. Regular, nutritional meals every single day will increase your mental clarity. Your focus will also rise. And, in turn, you’ll have a higher quality of life, leading to the best experience possible as you treasure your time at Beacon Hill.
Feel fuller. If you’re able to eat three meals daily, starting with breakfast within an hour or two of waking up, you’ll feel fuller longer. And, by feeling fuller longer, you’ll reduce the temptation of eating unhealthy snacks throughout the day. After all, medical experts have found that an ideal time period between meals is roughly three to four hours, on average.
Find joy in food. Whether you choose one of Beacon Hill’s six dining options or you prefer to cook in your residence instead, three meals per day will provide you three opportunities to find joy in food! Have fun with it! Seek out new recipes, think “outside the box”, and, dare we say, be a little adventurous—all while receiving the regular nutrition your body needs.
Improve your sleep. When people focus on eating three meals every day (and finish eating altogether two to three hours before they go to bed), they often sleep better. Why? Well, by avoiding late-night meals and snacks, they typically improve their digestion and reduce their likelihood of sleep issues. As a result, they’ll often sleep longer—with fewer disruptions.
Maintain your blood sugar. Folks that eat three meals per day will likely maintain their blood sugar levels more successfully than people that don’t. Simply put, your blood sugar levels—whether you’re diabetic or not—will decline if you don’t have regular meals during the day. In fact, we advise you to have small snacks between your three daily meals, too.
Nutrition all day. By varying your meals and ensuring you eat breakfast, lunch, and dinner, you’ll likely receive the vitamins and minerals your body needs. Your energy levels will rise considerably, even on cold, dark, or rainy days. Be sure to take your multivitamins too though!
Reduce your risk of chronic disease. Did you know that, by eating regular meals consistently, you’ll decrease your likelihood of chronic disease? Various studies have shown that three meals a day can help you reduce your weight, lower your blood pressure, and even improve your overall digestion.
Relax more. When we skip meals, we can become anxious about eating our next meal again. Not to mention, we may not feel physically well at times either! To avoid this, simply focus on eating three meals a day, roughly three to four hours apart. Your mind and body will feel more relaxed as a result!
Routines matter. When you first retired, you may have loved the idea of having no necessary routine—no more deadlines, schedules, or structure. Who wouldn’t love that idea?! However, it’s actually important to maintain structure during your Golden Years, especially when it comes to meal times. Focus on having a consistent routine for breakfast, lunch, and dinner…and then notice the benefits shortly after your routine begins!
As you prepare to regularly eat three meals a day, here are some easy, fast, and nutritious options for you to consider.
Breakfast:
- Oatmeal with berries on top (or honey)
- Hard-boiled eggs, fruit, and yogurt
- Scrambled eggs with cheese and diced vegetables like mushrooms and onions
- Whole-grain toast with healthy jelly, honey, or peanut butter, along with a side of fruit
Lunch:
- Caesar salad wrap
- Chicken or turkey sandwich or wrap
- Salad with berries, dressing (moderation is key), and a side such as pita bread or whole-grain bread
- Tuna sandwich with whole-grain toast
Dinner:
- Chicken with rice, vegetables, and salad
- Fish with a side of fruit, potatoes, and salad
- Salmon, rice, and vegetables
- Stir fry with chicken, lean meat, or shrimp
