Many of us may have heard that eating several small meals daily can help improve metabolism and achieve optimal health. However, evidence to support this claim is mixed. In this Honest Nutrition feature, we take an in-depth look at the current research behind meal frequency and discuss the benefits of small frequent meals compared with fewer, larger ones.

It is widely accepted in modern culture that people should divide their daily diet into three large meals — breakfast, lunch, and dinner — for optimal health. This belief primarily stems from culture.

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In recent years, however, experts have begun to change their perspective, suggesting that eating smaller, more frequent meals may be best for preventing chronic disease and weight loss. As a result, more people are changing their eating patterns in favor of eating several small meals throughout the day.

Those who advocate for eating small, frequent meals suggest that this eating pattern can:

• improve satiety, or feeling full after a meal
• increase metabolism and body composition
• prevent dips in energy
• stabilize blood sugar
• prevent overeating

While a few studies support these recommendations, others show no significant benefit. In fact, some research suggests it may be more beneficial to stick with three larger meals.

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If your goal is to lose weight, it is important to be mindful of your portion sizes. Be sure to stay within your allotted daily calorie needs and divide them among the number of meals you consume.

For example, if you need 1,800 calories to maintain your weight and choose to eat six small meals daily, each meal should be around 300 calories.

Small, frequent meals often come in the form of ultra-processed foods and snacks that fall short in many vital nutrients your body needs. Thus, it is essential to focus on the quality of the foods you

Who should consume fewer, larger meals?

People who may benefit from three larger meals per day include:

• those who have difficulty practicing portion control
• those who tend not to eat mindfully
• people who live busy lives and may not have time to plan and prepare several nutritious mini-meals a day.

Again, keeping diet quality in mind and prioritizing whole foods is essential. Fewer meals mean fewer opportunities to get in key nutrients the body needs.

Evidence is mixed about the importance of food frequency. While there is no solid evidence to suggest that one eating style is superior to the other, both can offer health and wellness benefits if you follow a healthy eating pattern.

Thus, it ultimately comes down to personal preference and which approach works best for you. Additionally, if you have certain health conditions, one style may benefit you over the other.

As always, consult your healthcare provider before making any significant changes to your diet.

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