Are Three Squares a Day the Only Healthy Way?
What Is a Mini Meal?
|Suggested Mini Meals||Nutrients|
|6 ounces low fat yogurt; ¼ cup raisins; 2 tablespoons peanuts||Calcium, iron, protein, vitamin E, monounsaturated fats|
|½ whole wheat pita, 2 tablespoons hummus, 1 slice roasted red pepper; 1 piece low fat string cheese||Fiber, vitamin C, calcium, protein|
|1 whole wheat English muffin, 2 ounces canned tuna fish, 1 ounce Muenster cheese melted on top; ½ cup baby carrots with light dip||Fiber, protein, omega-3 fatty acids, calcium, vitamin A|
What Works for You?
American Dietetic Association http://www.eatright.org
Canada’s Food Guide http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index%5Fe.html/
Dietitians of Canada http://www.dietitians.ca/
Berteus Forslund H, Torgerson JS, Sjostrom L, Lindroos AK. Snacking frequency in relation to energy intake and food choices in obese men and women compared to a reference population. Int J Obes. 2005;29(6):711-9.
Farshchi H, Taylor M, MacDonald I. Beneficial metabolic effects of regular meal frequency on dietary thermogenesis, insulin sensitivity, and fasting lipid profiles in healthy obese women. Am J Clin Nutr. 2005;81(1):16-24.
Waller SM, Vander Wal JS, et al. Evening ready-to-eat cereal consumption contributes to weight management. J Am Coll Nutr. 2004;23(4):316-21.
What it takes to lose weight. The Family Doctor.org. website. Available at: http://familydoctor.org/familydoctor/en/prevention-wellness/food-nutrition/weight-loss/what-it-takes-to-lose-weight.html. Updated December 2010. Accessed November 21, 2011.
Wing RR, Phelan S. Long-term weight loss maintenance. Am J Clin Nutr . 2005;82(1): 222S-225S.
- Reviewer: Brian Randall, MD
- Review Date: 11/2011 -
- Update Date: 11/30/2011 -