Is it healthier to eat three meals a day or two? A doctor tells you the truth!

Is it healthier to eat three meals a day or two? A doctor tells you the truth!Xiao Zhao often only eats two meals a day, which made his roommate very confused. "Won't you be hungry eating only two meals? Won't you feel uncomfortable at night while sleeping? Besides, eating two meals might not be as healthy as eating three

Is it healthier to eat three meals a day or two? A doctor tells you the truth!

Xiao Zhao often only eats two meals a day, which made his roommate very confused. "Won't you be hungry eating only two meals? Won't you feel uncomfortable at night while sleeping? Besides, eating two meals might not be as healthy as eating three." Xiao Zhao shook his head and retorted, "I don't feel unhealthy or hungry. Besides, many people now only eat two meals a day and think it's healthier." So, who is right? Is it healthier to eat three meals a day or two? A doctor tells you the truth!

I. Importance of Diet to Health

Diet is the essential foundation for maintaining life and plays a vital role in our physical health. As the saying goes, "Food is the staff of life" - if we don't eat for a few days, we will feel extremely weak. Although our bodies can synthesize some nutrients, many essential substances cannot be synthesized by ourselves.

Abnormal food intake can lead to nutrient and energy deficiency in the body, preventing it from functioning properly and damaging multiple organs. In other words, food provides us with energy to maintain normal physiological functions. However, food intake must ensure balanced nutrition. Only reasonable nutrient intake can maintain normal bodily functions and prevent health problems.

Our bodies need to consume seven major nutrients: carbohydrates, fats, proteins, vitamins, minerals, fiber, and water. These seven elements are indispensable. The World Health Organization recommends that carbohydrates account for 45%-65% of total energy, and protein accounts for 10%-35% of total energy. This shows how important it is to obtain energy through food, and it fully illustrates the importance of diet to our health.

There is also a close connection between diet and mental health. Many people find that they feel particularly happy after eating sweets, but they are more likely to be in a bad mood when hungry. This is the impact of diet on mood, and this impact is two-way. The satisfaction and happiness brought by food can improve mood and enhance mental state. Lack of food intake can lead to a decline in mental state, even to the point of feeling completely listless. This is not just physical fatigue but also mental fatigue.

Nutrient intake is also beneficial for cognitive brain function. It is recommended that middle-aged and elderly people focus on whole-body protection, including the brain, which can be achieved through diet. Many foods can make the brain healthier and help maintain its function, such as walnuts. If we learn to choose food in our diet and conduct targeted nutrient intake, it will be very beneficial for our health.

In short, diet is essential for our physical health and affects health throughout the body. We all know that we should eat three meals a day on time, but some people choose to eat only two meals. This raises a discussion: is it healthier to eat three meals a day or two?

II. Which is healthier: three meals a day or two?

In traditional thinking, most people agree with three meals a day, which is the eating pattern we have chosen after a long period of adjustment. Three meals a day refer to breakfast, lunch, and dinner. Most people believe that eating well at breakfast, lunch, and dinner is equivalent to eating well in terms of diet because nutrient intake can maintain a healthy state. Moreover, choosing a three-meal-a-day pattern ensures that you will not be hungry at any stage and gives you a strong sense of satisfaction when eating. Most people believe that the three-meal-a-day pattern is more beneficial for physical health because nutrient intake is sufficiently abundant.

Nowadays, people are increasingly paying attention to health preservation, adding adjustments to the three-meal-a-day pattern, such as eating less at night because it is not far from bedtime. Eating less for dinner can promote metabolism and is also beneficial for digestion. It is precisely because of this idea that the concept of two meals a day has emerged, and more and more people are beginning to implement this method.

Regarding eating two meals a day, most people believe that it is more beneficial for their health not to eat at night. This is because many people have poor digestive functions at night, and the later they eat, the more uncomfortable they feel, so they choose not to eat at all. Most people even believe that choosing not to eat dinner is more beneficial for maintaining weight and cardiovascular health, especially for supporting older adults to choose a two-meal-a-day approach. Because as long as it is well-matched, two meals a day can also meet nutrient intake while keeping the body healthy and energetic.

In short, there are different opinions about three meals a day and two meals a day. So which one is healthier?

From a nutritional perspective, if a person does not eat dinner for a long time, they may develop malnutrition. In addition, some young people and middle-aged people nowadays like to stay up late, perhaps for work or entertainment. No matter what the situation, it is considered staying up late. Even if the individual is awake, the body will consume energy normally. If there is no normal nutrient intake at night, the body will consume its own energy over time, and even severe malnutrition may occur.

Furthermore, the stomach has certain functional operations at night, secreting gastric acid. If there is no food in the stomach, it will damage the gastric mucosa. From this perspective, two meals a day are not as healthy as three meals a day because the negative effects on the body from not eating dinner for a long time are greater, and some people may experience a significant decline in immunity.

After a decline in immunity, people become more vulnerable, for example, they often catch colds, and colds are difficult to cure. Three meals a day can better meet the needs of most people, especially those who work longer hours and have a certain amount of activity. If the conditions for three meals a day are not met, the body is more likely to develop problems.

To put it simply, the more you consume, the more you should eat. It's fine to eat within a reasonable range. Especially for those with good metabolism, they need nutritional supplements.

Of course, it is still recommended here to control dinner intake when eating three meals a day, and you can eat a little less. Whether you are a young person or an older adult, it is recommended to choose about 80% fullness for dinner. A moderate sense of hunger is more beneficial to health. This state is more in line with the healthy state of the body, preventing overeating and indigestion, and preventing hunger from eating too little. Eating a little less for dinner while maintaining the state of three meals a day is relatively better.

Of course, whether one is better depends on the individual situation, because it cannot be ruled out that some people cannot control themselves when eating dinner, and they eat too much, making it difficult for the gastrointestinal tract to digest, leading to digestive diseases. Some older adults may have relatively high blood sugar levels. If there are three meals a day, the intervals may be short, leading to unstable blood sugar levels, which is not conducive to the condition. In this case, you need to adjust accordingly based on your own physical problems.

Broadly speaking, in terms of eating patterns, choosing three meals a day is healthier.

Since the three-meal-a-day pattern is considered healthier, how do we eat healthily when we eat?

III. How to eat healthily

Eating healthily is actually quite simple. The most important thing is to be able to stick to it. For example, your diet should not be too monotonous, maintaining the diversity of food intake and making reasonable combinations.

Normally, adults should consume more than 12 types of food per day and more than 25 types per week. You cannot just eat refined rice and noodles, but also grains. Grains are a very important part of the dietary structure, which is also a part that people often neglect nowadays.

In terms of food types, fruits, vegetables, soybeans, and dairy products are essential. We can consume them according to our physical condition. As long as we eat some, it will be beneficial for our bodies. Meat is also essential, although eating too much red meat is indeed not good for the body. We can try to limit its quantity. For meat choices, choosing fish or poultry is great, especially fish, which is very friendly to older adults.

In addition to the choice of ingredients, it is also necessary to pay attention to less salt, less oil, and less sugar in cooking methods. This healthy way of cooking is beneficial to our bodies.

Conclusion:

Three meals a day is a traditional eating pattern that has been left behind for a long time, and this eating pattern is also suitable for most people. Timely replenishing energy in the three time periods of breakfast, lunch, and dinner can keep us in a good mental state and allow the body to have normal energy intake. Of course, some people may also be suitable for two meals a day, which needs to be judged based on individual differences. From a broader perspective, it is indeed true that three meals a day are more suitable for most people and are relatively healthier in terms of nutritional needs.

References:

1. 39 Health Network (2023-02-21) - Which is healthier, two meals a day or three?

2. Three meals a day, which meal is more important?

3. Old Fang Medical Talk (2023-08-10) - Which is healthier in the long run, three meals a