Eat Less, More Often
Most people normally don't eat five or more small meals
per day, but instead eat two-to-three larger meals for the
sake of convenience and tradition. Yet studies have shown
that a common American "gorging" diet - in which
a person obtains total daily calories in only a few meals
per day - may lead to higher levels of LDL, or "bad"
cholesterol, than a diet in which calories are divided among
multiple meals throughout the day.
A recent study published in the British Medical Journal
determined self-reported eating frequency; amount and types
of nutrients eaten; and fat concentrations in the blood
for nearly 15,000 people 45-75 years of age. Eating frequency
per day was classified into five groups: one-to-two meals;
three meals; four meals; five meals; or six-or-more meals.
Blood concentrations of "bad" and total cholesterol
decreased steadily with an increasing number of meals eaten
per day. Cholesterol levels were significantly lower in
those eating six-or-more meals per day than in those eating
only one or two meals. However, despite lower cholesterol
levels, eating more often was also linked to higher calorie,
fat, carbohydrate and protein consumption. Thus, make sure
you are eating healthier foods such as meats, frutis and
vegetables.
This study is one of many that show the benefits of eating
numerous small meals per day, as opposed to only a few large
ones. By consuming five or six daily meals, your body will
also convert less of the food you eat into fat and maintain
a constant blood-sugar level, making you less likely to
experience periods of low energy. Be careful not to simply
eat the same sized meals you eat now, but more often - or
you might actually gain weight and raise your cholesterol.
Titan SMO, Bingham S, Welch A, et al. Frequency of eating
and concentrations of serum cholesterol in the Norfolk population
of the European prospective investigation into cancer (EPIC-Norfolk):
Cross sectional study. British Medical Journal 2001:323,
pp. 1286-1288.
