People's lifestyles are changing over time. Why is it important to adapt our eating habits accordingly? Read this article to find out.

Traditionally, there has been a tradition of eating three or four times a day in Indian society, which included breakfast along with lunch and dinner, but some people are very careless about breakfast due to their busy schedule or some people even resort to intermittent fasting to lose weight. Such a habit proves to be very harmful for health. After a research done by scientists of John Hopkins University of America, it has come to light that eating too much at one time or giving a long gap between breakfast, lunch and dinner can be very harmful for health. Apart from acidity, this can cause many problems related to the digestive system.

Eat little and often

Scientists at Imperial College London conducted similar research, which found that eating nine times a day helps control blood pressure and cholesterol. However, the amount of food consumed should be limited and balanced. This also helps control weight. This study included 2,000 people. Everyone was given the same calorie intake, but half of them ate only six times, while the rest ate more. Those who ate fewer times a day had higher blood pressure than those who ate less frequently.

The weight of the people in the first group was also found to be slightly higher than the other people included in the study. Here it was kept in mind that although the people ate food several times, the quantity was very less. Each time they were given a diet of 300 calories and apart from this, they were not allowed to eat anything else in between. After this study, the scientists came to the conclusion that it is better to eat small quantities several times than to eat a large meal once. It is true that eating nine times a day is not practically possible; hence experts recommend that for good health everyone should try to eat at least five-six times.

What are the benefits of eating five to six times a day?

Dr. Namita Nadar, a dietitian at Fortis Hospital, Noida, says that eating a limited amount of food frequently helps maintain the body's metabolic rate. Metabolism is the process by which food is digested and converted into a form usable by the body's cells and tissues. During metabolism, the food we consume is converted into energy, enzymes, and fat. Energy is used for various purposes, enzymes produce hormones and aid digestion, while fat is stored in the body. If the metabolism doesn't function properly, it leads to increased body fat, which can lead to increased cholesterol and blood pressure.

Beneficial for hormones

Eating at regular intervals keeps the fatty acids in the blood stable, preventing significant fluctuations. This boosts immunity and balances hormones, helping to prevent depression. However, prolonged hunger can lead to a sense of food deprivation and irritability.

Eat at the right time

To keep your body healthy, if you eat frequently, you should try to maintain a consistent routine. If you don't eat regularly, your body won't know when it will next receive food. As a defense mechanism, the body begins storing excess food as fat. Furthermore, the enzymes released during metabolism become useless. They will continue to be released at their scheduled times, but if you don't get food, your body won't be able to use them properly. Therefore, maintain a time-bound eating routine.

Avoid these mistakes

Due to dietary negligence, cases of diabetes are increasing rapidly. Due to lack of awareness, people suffering from this problem often make mistakes in their eating habits, which prove to be very harmful for their health. Let us know about these-

• People who eat only breakfast, lunch and dinner have a very long gap between each meal, so they end up eating too much at one time, which leads to excess glucose production in the body, which becomes difficult to control with medicines.
• Eating at odd times has a negative impact on metabolism, which also increases the sugar level.
• While sugar-free sweeteners are often used instead of sugar in sweetened foods for diabetics, they still contain fat and cholesterol. It's important to note that diabetics should limit their intake of ghee and oil.
• Diabetics should pay attention to dietary restrictions as well as cooking methods. For example, instead of a pressure cooker, use a pot to cook rice to remove starch. Avoid sauces and jams and jellies with breakfast. Lemon water is beneficial instead of wafers and soft drinks.

Include fruits and vegetables

According to research conducted at the University of Warwick in the UK, people who eat seven servings of fruits and vegetables a day are more mentally and physically fit. Such people are also happier. In the study, the quantity of one serving was considered to be 80 grams. Now the question arises that there are always practical difficulties in measuring food, so how can one determine whether one's dietary needs are met or not? One serving means one apple or one pear or one guava or 15-20 grapes or 2-3 slices of papaya.

Similarly, vegetables can be estimated by the bowl. For example, one serving means a small bowl. This means that if you eat 7 servings of fruits and vegetables in a day, it will improve your health rapidly. Fruits and vegetables contain vitamins and minerals, which increase the immunity of the body. They are rich in fiber, which reduces cholesterol. Fruits and vegetables have very less fat. If fruits are eaten without adding salt, then unnecessary sodium will not enter the body. This will keep both blood pressure and cholesterol levels under control.

It is better to eat vegetables with lunch or dinner and fruits as snacks in between meals. This will help you eat more fruits and vegetables and also keep you away from fried snacks. You can divide your entire diet in this way - Main meal will include breakfast, lunch and dinner. Apart from this, 3-4 times snacks like sprouts, roasted gram and soup etc. Drink 8-10 glasses of water throughout the day. Along with this, coconut water, lemon water, buttermilk and milk etc. will also be beneficial.

Each person's body structure and lifestyle are unique, and the amount of food they consume depends on their needs. Generally, a diet that is beneficial for one person may not be equally beneficial for another. Therefore, it's best to consult a dietitian before creating your own diet plan.

PC: Herzindagi