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Overview
Some things are sadly predictable. Extra winter poundage, for instance. Or holiday
binges. Or the 3 o'clock slump, which sags before you like a hammock every
afternoon.
Here's a happier prediction: Eat more often and you'll avoid all of those problems.
Spreading six smaller meals across your day operates on the simple principle of
satisfaction. Frequent meals tame the slavering beast of hunger.
The secret? Each mini meal should blend protein and fiber-rich complex
carbohydrates. "Protein and fiber give you that feeling of satiety and keep you from
feeling hungry," says Tara Geise, R.D., a nutritionist in private practice in Orlando
and a spokeswoman for the American Dietetic Association (ADA).
Controlling hunger shrinks your gut. In a study published in the International Journal
of Obesity, one group of overweight men was given five small meals, then was free to
choose a sixth meal. A second group ate a single meal containing the same number of
calories as the total of the other group's first five meals, then later had a free-choice
second meal. The six-meal men ate 27 percent less food at their last meal than the
two-meal men did at their second.
Consistent eating will also keep your protein levels high, helping you build muscle.
"Your body can metabolize only so much protein at one time," says Katherine
Tallmadge, R.D., author of Diet Simple. "Protein is metabolized better when it's
divided evenly."
The challenge is keeping the mini meals mini. "It's critical that at the end of the day,
the calorie content of your mini meals does not exceed what you would eat in three
larger meals," says Jeannie Moloo, Ph.D., R.D., an ADA spokeswoman in Roseville,
California. If you already know your calorie count, start eating.
With a suggested calorie count in hand, you can mix and match from the list of meals
shown here. Yes, you can take two items from one meal list—if they're small.
Looking to lose? Choose lower-calorie options. Regular Joe? Be as flexible as you
please. Building muscle? Double up on a couple of the items—have an extra slice of
pizza or two containers of yogurt.
You're sleepy, so we'll keep it simple: Mix protein and quality carbs. "When protein is
included in a meal, not only does it help prevent overeating at other times of day, but
it also sustains energy levels and improves concentration," says Bonnie Taub-Dix,
M.A., R.D., C.D.N., an ADA spokeswoman.
This means choosing a milk-infused latte instead of plain coffee, or a slather of peanut
butter along with the jelly on an English muffin. Do not leave home without
breakfast—this is the foundation for the rest of your day.
Planning matters. If there's nothing but junk in your workplace vending machines,
buy the foods you need—string cheese, granola bars, trail mix, whatever—and keep a
stash at your desk.
Lunch: 12-1:30
Be careful here! If you've had only a latte, fruit, and some string cheese so far, go
ahead and have a big lunch. But if you've already eaten 700 calories (an omelet and a
muffin, say), keep lunch light. Whatever you do, eat slowly, no matter how un-
American that seems. It'll help you feel satisfied—and keep you that way.
1. 175 calories: Canned tuna with balsamic vinegar on whole-grain crackers or bread
2. 300 calories: 3 corn-tortilla flautas stuffed with refried beans and dipped in salsa
3. 350 calories: Half an avocado, sliced, or ½ cup prepared guacamole with tomato
and onion in a whole-grain pita
4. 375 calories: Baked potato with chopped broccoli and a slice of American cheese,
melted
5. 400 calories: Seafood salad in a whole-grain pita with diced tomato, cucumber, and
onion
6. 400 calories: 3 or 4 slices of bacon, reduced-fat Cheddar cheese, thin apple slices,
and peanut butter on toasted whole-grain bread
7. 400 calories: ½ cup hummus with roasted vegetables
8. 400 calories: Small ham-, turkey-, or roast-beef-and-Swiss wrap with vegetables
and mustard, in a whole-wheat tortilla
9. 400 calories: Fresh mozzarella and tomato slices on a bed of greens, with balsamic
vinaigrette and extra-virgin olive oil
10. 450 calories: Six pierogi with salsa or reduced-fat sour cream
Steer clear of the candy bowl on your P.A.'s desk. "You could eat four small
chocolates for 100 calories," says Geise, "or you could eat a cup of yogurt." The
chocolate gives you hardly any protein; the yogurt delivers 8 grams.
Okay, this isn't dinner as you used to know it. But don't panic. At first, reining in meal
sizes will seem strange. But portion control can make or break the plan. "This is
crucial, whether you're looking to control weight, manage blood sugar, or maintain
energy levels," says Tallmadge. And remember—you'll be eating again in 2 hours.
1. 200 calories: 2 cups mixed vegetables (fresh or frozen) with ½ cup marinara sauce
and some grated Parmesan cheese
2. 275 calories: 3 or 4 large handfuls of greens sautéed in olive oil with a handful of
walnuts and ½ cup raisins
3. 300 calories: 6-piece sushi meal with a cup of miso soup
4. 325 calories: Buffalo burger topped with coleslaw, onion, and tomato
5. 350 calories: Quesadilla made with a small corn or whole-wheat tortilla, cheese,
beans, shredded chicken or lean ground beef, onion, and jalapenos, and dipped in
salsa
6. 400 calories: Slice of pizza topped with cheese and ground beef or ham
7. 400 calories: Turkey London broil cut into strips, sautéed with onion, red and
orange bell pepper, and teriyaki sauce
8. 450 calories: Small plateful of nachos—baked tortilla chips, shredded reduced-fat
cheese, refried beans, and salsa (plus some corn or black beans, if you want)
9. 500 calories: Lentil, minestrone, or tomato soup with a grilled-cheese sandwich on
whole-grain bread
10. 550 calories: 1 cup pasta tossed with browned ground turkey breast, black olives,
diced onion, a drizzle of olive oil, and 1 ½ tablespoons crumbled Gorgonzola cheese
Famished? Feeling as if this was the longest day of your life? Maybe your calorie
count is too low. Adjust it by adding more sensible foods to your plan. Or try
choosing higher-fiber foods; they're digested slowly, so they'll help you feel fuller
longer.
1. 150 calories: 5 cups Jolly Time light microwave popcorn sprinkled with hot sauce
and/or 1 tablespoon Romano cheese
2. 150 calories: 1 cup rice pudding
3. 150 calories: 6 or 7 strawberries dipped in yogurt and drizzled with chocolate sauce
4. 150 calories: 1 cup cocoa made with skim milk
5. 175 calories: Sliced sweet potato (with skin), tossed in olive oil and baked
6. 175 calories: 1 cup skim ricotta cheese sweetened with Splenda, vanilla flavoring,
and a dash of nutmeg or cinnamon
7. 175 calories: Seltzer with 2 scoops frozen yogurt, a handful of berries, and a shot of
flavoring syrup, such as strawberry or cherry
8. 200 calories: Root-beer float with 2 scoops frozen vanilla yogurt
9. 200 calories: 2 handfuls olives
10. 275 calories: 2-ounce Snickers bar