Meal timing may matter more than names

Ditch the words breakfast, lunch and supper. Quit referring to these meals as specific times of day. Consider your body as a vessel requiring a fill-up three times a day.

Most of the population considers the meal before noontime as breakfast, anything eaten after noon and before 3 p.m. as lunch, and dining after 4 p.m. as supper or, in many localities, dinner. Consuming meals often depends on your personal schedule.

As a dietitian I often hear people say, “I don’t eat breakfast.” More than 250 years ago, Ben Franklin suggested breakfast should be the heaviest meal of the day. I tend to agree with our wise forefather, Benjamin Franklin. It is important to start the day with a full tank of hearty nutrients.

Not eating any nutritional food before midnight is called fasting. Eating the first meal of the day should be called Meal One. Meal One can be eaten anytime of the day, provided it is the first time your body is introduced to food after a 12- to 14-hour fast. This is usually upon waking up in the morning. Thus, replace calling it breakfast with Meal One.

There is nothing fundamentally wrong with eating Meal One after noontime. The ideal Meal One balances high-quality protein foods and healthy fats to stabilize blood sugars and provide fuel for the day. A nutrient-dense Meal One reduces hunger and boosts metabolism. Sweet cereal or pastries can be added to Meal One after ingesting high-protein foods.

Meal Two refers to lunch. Ideally, it follows a three- to five-hour fast after Meal One. A shift worker who works overnight may eat Meal One at 4 p.m. and Meal Two around 8 p.m. Meal Two offers energy for the rest of the day. It is usually not as heavy or high in calories as Meal One. Protein foods are a must for Meal Two to keep hunger in check. A bag of chips and a diet soda pop is not a meal.

Meal Three is notoriously the heaviest meal of the day for most people. Supper is often characterized by a meal with meat, potatoes and vegetables. Usually, most people are “starved” by suppertime because the calories eaten at Meal One and Meal Two were inadequate to supply all their daily caloric needs. But Meal Three isn’t the healthiest time to load up on calories.

Again, wise words from Benjamin Franklin remind us the less you eat in the evening and the earlier you eat, the more energetic you’ll feel the next day. When you eat a large meal more than five hours after lunch, Meal Two, the body isn’t as efficient at digesting and metabolizing the food. You can end up feeling sluggish in the morning, and studies suggest eating Meal Three after 7 p.m. increases the potential of weight gain.

Consider reimagining your meals. Call them Meal One, Meal Two and Meal Three. Start with a heavy meal, a light lunch and a small but nutritious meal for Meal Three. This could be a way to drop a few pounds. Consistency is key. Wise words from Ole Ben and your friendly dietitian.

Bobbie Randall can be reached at bobbierandallrd@gmail.com.