What time should you eat and what portion sizes are, according to two nutritionists

Nutritionists refer to the effects that not following a set schedule of food consumption can have on people, as well as recommendations for good nutrition.

The Ministry of Health (Minsal) indicates in the Food Guides for Chile of 2022 that due to the pace of people’s lives, they usually eat alone, so they may skip meal times.

For this reason, it is stated that individuals should try to “respect meal times » and that, ideally, these are accompanied by water because this liquid is essential to the body.

In the study Chile eats healthily of 2019, a 69% of Chileans They indicated that they considered difficult to eat healthily. Even a 19% indicated that the reasons they are not meeting this goal is because they think They have little time.

What time should you eat?

There nutritionist Véronique Salvo explains to The third that the Feeding times will depend “on each individual’s routine.” ”, since the entire population does not work at the same time.

The professional thus determines that in reality, There is no “right or wrong schedule” because everything depends on each individual.

Constance Espinoza , Nutritionist specializing in bariatric surgery, overweight and obesity and sports nutrition indicates to The third that if a patient “likes leave later “There is no problem with your first meal”, provided that there are no snacks in between or bingeing “.

How many times should you eat per day and what portion?

Except explains that the The number of times a person should eat per day is relative since you need to know what their routine is.

However, he emphasizes that “The average person eats 3 meals a day, breakfast, lunch and eleven or dinner, although this is variable. For this reason, he asserts that the idea “is eat when you are hungry “.

Espinoza also specifies that in general it is recommended “between three to five meals a day “, Although the part of these will depend on “caloric needs and distribution according to the nutritional objective of each patient.

Except indicates the same thing by emphasizing that the Portions depend on each person depending on their size, age and whether they suffer from illnesses, among others.

What are the effects of not having a feeding schedule?

One of most common problems of Chileans According to Espinoza, this happens a lot.”hours without eating and then they gorge themselves where they eat more than they should eat per day “. In addition, he specifies that in general, they are fed with products “richer in “bad fats” and carbohydrates”.

In this way, it also highlights that when not respecting feeding schedules arrives on “snacking on high-calorie foods between meals “.

In this same context, Salvo asserts that “the Not having a set schedule means a person may skip meals which causes that a eat fewer calories and the nutrients you need during the day “.

Find out how to maintain a healthy diet every day. Reference photo.

To eat in the evening

Salvo explains that “it is recommended stop eating at least one hour before sleeping to ensure that the food has been digested.

The above is supported by Espinoza, who states that “our body and our circadian cycle It is not made for eating in the evening since gastric emptying is slower, as is the synthesis and secretion of gastric juices.

Furthermore, the professional emphasizes that eating at this time can increase the “risk of chronic diseases and obesity”.

Tips for a good daily diet

Espinoza recommends people follow the following Tips for eating well during the day :

  • Stay hydrated whether with plain, herbal or flavored water.
  • Eat fruits and vegetables, By selecting different colors, you get a greater variety of vitamins and minerals.
  • Eat all food groups such as proteins, carbohydrates and lipids.
  • Respect feeding schedules .

Similar recommendations are given by Salvo, who emphasizes that people should try having scheduled meals throughout the day, that must be adapted to your work or study schedules.

Furthermore, he explains that, in these, it is necessary “include vegetables, fruits, whole grains, protein and fat sources to ensure the daily intake of calories and nutrients “.

Source: Latercera

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