Food Academy

Scheduled Eating

Scheduled Eating:
Instead of eating meals in huge chunks, think about the benefits of maintaining your energy levels at a consistent rate across the day. By scheduling your meals and snacks, and building a healthy diet, you can maximize your digestive health while preventing the development of cardiovascular disease, type 2 diabetes, and obesity. Let’s take a look at what a healthy eating schedule looks like for the day.

Within one hour of waking up, your body has processed all the nutrients during your sleep and is ready to build energy. Choose a high protein and low sugar and carb options to provide long-lasting energy without crashing mid-morning.
About 3 hours later, a light, a low-calorie snack should keep you energized until lunch.
Around 12pm, about 5 hours after your breakfast, your body will need a bigger boost to keep your metabolism engaged. Here you should focus on lean proteins like chicken or fish combined with complex carbs, healthy fats, and fiber.
When you start to feel those afternoon grumbles kicking in, about 3 hours after lunch, again head for light and low-calorie snack.
Finally, no less than 3 hours before bed, your meal should include protein, complex carbs, fruits, and vegetables.
The goal is to eat every 3 to 4 hours to keep your blood sugar consistent and for your stomach to optimally digest. Setting this schedule consistently across days can also help curb overeating which can lead to bloating or indigestion. In general, scheduling what and when you eat will help you maintain a balanced diet and create a more stable energy source, as your metabolism will be engaged at optimal levels all day long.

The goal is to eat every 3 to 4 hours to keep your blood sugar consistent and for your stomach to optimally digest. Setting this schedule consistently across days can also help curb overeating which can lead to bloating or indigestion. In general, scheduling what and when you eat will help you maintain a balanced diet and create a more stable energy source, as your metabolism will be engaged at optimal levels all day long. 

Here is what a great meal plan might look like scheduled out for the day! Please note that the timing is based on a 6am wake-up time and that you can adapt this timing to better meet your schedule.

Time    Meal Type    Food
7am      Breakfast    Oatmeal with fresh fruit or an Omelet with spinach
9:30am       Snack    Sliced apple or low-fat yogurt (unsweetened)
12pm         Lunch    Salmon with brown rice and broccoli
3pm           Snack    Unsalted nuts
6pm         Dinner    Chicken breast with whole grain noodles, diced tomato, and spinach

https://chear.ucsd.edu/blog/scheduled-eating-why-its-beneficial-and-how-to-start#:~:text=In%20general%2C%20scheduling%20what%20and,your%20stomach%20to%20optimally%20digest.

  • 28 Apr 2022
  • By: Editor