Many of us may be shocked when we reflect on our eating habits, as they tend to be quite erratic. Some people enjoy snacking and rarely cook, often skipping meals until they feel nauseous. For them, eating on time and having three meals a day feels like a rare “victory” over themselves.
According to the National Health and Nutrition Examination Survey in the United States, the percentage of people eating three meals a day has significantly decreased from the 1970s to 2010 (from 73% to 59% for men and from 75% to 63% for women). In fact, those numbers have likely dropped even more in the 12 years since that survey.
So, is there an important difference between eating three meals a day versus just one meal, or even five or six? If three meals a day are indeed beneficial, why is it so challenging for many? Let’s see what nutrition experts say and how it can help you improve your eating habits.
The number of meals in a day is not the key factor as each person’s body is different.
While we may now take it for granted, dividing your daily diet into three meals—breakfast, lunch, and dinner—has not always been the standard and is still not practiced in some parts of the world.
Before the industrial era, Americans typically ate only two large meals, providing energy for outdoor labor in rural areas. In ancient Rome, the custom was to have one large meal, supplemented by two smaller ones.
In the U.S., current eating habits are often organized around work or school schedules. However, setting aside cultural norms, there is no scientific reason why one must eat exactly three meals a day.
Marissa Kai Miluk, a nutrition expert specializing in preventing binge eating, states that the number of meals in a day is not the key factor as each person’s body is different.
Over the years, many nutritional studies have shown both the benefits of eating more meals and the downsides. Some studies have even found advantages to eating less frequently.
The recommendation to eat three meals a day is not without basis. On average, an adult needs about 2,000 calories a day to function over a certain number of hours, with less required during sleep.
Based on research and peer-reviewed health practices, three meals a day is a general recommendation to ensure adequate energy supply for the body. Unless someone is severely pressed for time or lacks access to safe food, you are not advised to eat fewer than three meals a day. Doing so would require you to consume a large amount of nutrients in one sitting to meet basic needs.
However, this equation can change depending on your health needs and schedule, not to mention many other factors. For instance, consistency is often more important than the number of meals. Skipping meals and waiting to eat all day, along with other inconsistent eating patterns, can lead to a range of undesirable outcomes, from high blood pressure to fluctuating blood sugar levels.
A question arises: is there a way to know if your eating habits are healthy? Experts suggest that frequent mood changes, nausea, erratic cravings, always eating in a hurry, or binge eating can be common signs that you may need to reassess your eating habits and your relationship with food.
For many, achieving regular meals can be more challenging than it seems.
Sometimes changing to a three-meal schedule is simply a choice. However, even if you prefer to have proper breakfast, lunch, and dinner each day, it can still be a challenge. You may not always have control over when you can sit down to eat or what food options are available. Mental health and stress can also affect appetite.
Additionally, preparing a meal requires both physical and mental labor, along with time and money. Even figuring out what to eat can feel like an insurmountable obstacle when you have a million other things on your mind.
Not to mention the diet culture that makes meals even more daunting when you equate a slim body with health or health with morality.
There is a lot of pressure to eat the “right” amount and type of meals, including cooking all of them yourself, using fresh ingredients, or when you have to budget while juggling work and caring for loved ones. This is why many people opt for a quick snack to get by.
While the number of people eating three meals a day has declined over the past few decades, it seems that people are consuming more calories overall, as fast food is inherently high in calories.
In some countries, access to nutritious food is relatively easy, even if you don’t have to cook for yourself. Local food streets in Mexico and Ghana make it easy to grab a cheap and delicious meal, fully prepared even while walking down the street. For instance, a snack made from local protein and produce or a bunch of fresh fruit.
In the past, only families who hired help would eat home-cooked meals daily. Nowadays, in cities, the working class primarily eats from small eateries and street vendors. Communal dining is also a cherished tradition in many cultures, both in the U.S. and globally.
Three meals a day is not a magical number; it is merely a standard to help ensure you eat enough. However, in modern life, this seems increasingly difficult.
Communal dining is also a cherished tradition in many cultures.
First, you should accept that the struggle to prepare three meals at home each day is not unattainable. Start changing yourself with the smallest things.
1. Return to the Basics of Health
Remember that eating three meals a day is not a golden rule but a necessary step to improve the challenges you face with your daily meals. Clients seeking advice from nutrition expert Miluk are often encouraged to prioritize eating three meals a day.
A daily meal schedule provides a “solid foundation” that allows you to rebuild trust in your body and adjust your appetite.
Although implementing this may not always be smooth sailing, having a clear goal will give you advantages. Each time you manage to have breakfast, lunch, and dinner, you will learn to enjoy life with stable energy.
2. Avoid Judging What to Eat
Instead of always trying to eat the “right” foods that are deemed healthy, focus on what is practical and convenient for you.
Eating is not just about health; it is also about comfort. Remind yourself that you deserve the money and effort spent to nourish yourself.
3. Self-Assessment
According to expert Miluk, once you feel comfortable with eating three meals a day, you can focus on tuning into your body’s signals and using a hunger scale to maintain a meal schedule that suits you best.
Consider your food preferences, needs, health values, schedule, and accessibility. You may seek guidance from experts, but remember that there is no one-size-fits-all prescription for when or what to eat.
The key to knowing the optimal meal times for yourself is adjusting to your surroundings and being honest with yourself.
Ask yourself questions such as:
How do you feel when you consistently eat breakfast, lunch, and dinner compared to when you skip meals?
Are the main meals or snacks maintained until the next meal?
When you move or engage in activity for an extended period without a main meal or snack, do you notice any changes in your focus, energy, or mood?
Do you pay attention to your body’s signals when you are hungry or full?
Does your appetite remain stable, or do you only feel like eating more at certain times?
Trusting and tuning into your own body is more important than any dieting rule or health guideline.
