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The best way to distribute meals throughout the day

When it comes to follow a more possible healthy life (that is simple and easy if you put your mind final), we pay special attention both in itself and in food diet that we follow every day. And it is important that, on the one hand, food is safe and healthy, while -for another-the diet is balanced.

distribute meals

Below, you will find a fundamental topic: how to distribute food and meals throughout the day. It is a well-researched article quoting words from some of the top nutritionists and health advocates globally. If you are interested in the area, check out the content below to understand the supply of the proper nutrients for all your meals for a healthier lifestyle. Check it out!

How to distribute meals throughout the day?

Reliable sources indicate that individuals who eat 4-5 meals daily have a healthy lifestyle. Why? Because these people quickly gain the proper control over their body and appetite. However, we still have people who skip meals and try to recover them by overeating, eventually leading to health problems.

Many nutritionists advise five meals a day. This standard-setting highlights three important meals breakfast, lunch, and dinner, and two lighter which you can preferably take at mid-morning and evening.


How many times have you not taken breakfast simply because you are not hungry? They are probably quite a few. We also have special cases of individuals who tend never to have breakfast.

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I don’t take breakfast; it is often a comment that some of us often mention or you have heard from your friends’ circle. It may sound cool, but this habit is a terrible option for anyone. Why? Breakfast is the first dish you take after a long night making it necessary. It gives us sufficient energy to start your day and guarantees that you have the proper nutrients for good physical and mental performance.

Ensure your meal is rich in carbohydrates for slow absorption. A good example is a piece of bread, whole grains, etc. Taking a healthy drink such as vegetable juice or fruit is necessary. Your meal needs to be balanced hence eat proteins such as sausages.

Mid-morning Snack

This minor meal aims to keep you full and energized. So, you don’t need to consume much. Opt for nonfat yogurt, some fruits, and maybe a handful of nuts. The meal is close to the main meal, lunch hence you don’t need to take in much.


Lunch is the main meal people take in the middle of the day after long hours of class, work, or whatever. The meal focuses on reenergizing you after keeping up with all the day’s expectations.

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Besides, it is an ideal meal you can use to connect with friends or family and temporarily disconnect from school and work before the afternoon shift. The meal represents 35% of the total calories you need to take daily; hence it’s quite a substantial meal.

You can start with something light, a fruit or vegetable salad as an appetizer. Later go for something solid such as lean meat and fish to satiate you. Also, ensure your meal is balanced by having some carbohydrates; you can go for something simple as a bowl of rice.

Afternoon Snack

It is a great choice to give our body a little more energy, but always in a moderate way and sparingly. This meal focuses on energizing you, so pieces of fruit, nonfat yogurt, or a small vegetable sandwich are an excellent choice.

Many people often go for sugary snacks for this meal, but it isn’t advisable. For this light meal, avoid sugary snacks such as pastries, candies, and sweets.

Related: Examples of foods between healthy meals


Supper is the final dish of the day that works on meeting the remaining calories needed per day. Take dinner at least 3 hours before going to bed. Since your meals are well-distributed, don’t take much food or too heavy foods to not suffer from slow digestion.

Don’t go for fried, fatty, or spicy foods. Instead, settle for foods rich in slow-absorbing carbohydrates for this meal.

main meal
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Many people have different misconceptions about this main meal; it is the most important and can cover all missed meals. This fact explains why many people focus on it. However, all meals are equally important, and the calories must be well-distributed.

Is it better to eat small meals throughout the day?

Is it okay to eat three main meals with good calorie distribution throughout the day? Yes. With the correct distribution of calories, three meals are standard, and it is an okay strategy to maintain a healthy lifestyle.

Is it better to eat small meals throughout the day? Yes. Mini meals are lifesavers, especially for individuals who wish to maintain a good eating lifestyle and remain energized throughout the day.

eat small meals
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Small meals are well-proven to assist individuals in stabilizing their appetite, having control of their blood sugar levels, and maintaining the proper nutrients they need to meet a standard healthy body.

Small frequent meals can assist people who wish to develop an efficient metabolism. This eating pattern helps you create a metabolism that uses all the available nutrients, including carbohydrates, fats, vitamins, proteins, and other minerals.

How do you distribute calories throughout the day?

Health experts often mention that you must input between 1900 and 2100 calories daily. It is the standard amount ensuring that your body has all the necessary nutrients. So, you need to divide them throughout various meals.

The digits above are the standard. However, various factors affect the number of calories to input, including:

  • Height: Tall people need to input more calories
  • Weight: Eat more if your weight is higher to maintain a healthy balance
  • Age: Young people needs to consume more calories
  • Sex: Men naturally feed more calories than women
  • Physical Activity: An active person who requires more energy needs to take more calories.

For someone who takes five meals like the list above, the distribution of calories is:

  1. Breakfast includes 30% of the daily calories
  2. Morning snack contains 5%
  3. Lunch features 35%
  4. Afternoon snack features 10% of daily calories
  5. Dinner includes 20%


Distribute meals evenly and ensure that your body’s calorie intake meets health experts’ standard requirements. Unfortunately, people know so little while there is so much to learn. With this fact in mind, this article prepares facts about the best way to distribute meals throughout the day. Ensure you read through the information above to maintain a good eating pattern.