The Importance of Eating on a Schedule
Many of you may be thinking that you know you should prepare healthier meals for your family, but you’re not sure how to change things without causing a riot at the dinner table. Where do you begin? You know that fast food and junk food will only lead to being overweight and to health complications down the road, but it’s just so easy to give them what they want and avoid the complaints. Maybe your kids don’t like vegetables, and you choose to give in and give them something else to keep from hearing the complaints and whining. You are not alone. Whether you just want to begin making healthier meals or you have family members who need to lose some weight, I have some suggestions that will point you in the right direction.
You should know that our bodies have adjusted over time to the way we have chosen to eat. If your body is used to eating a large amount, then that is what it wants. If your body is used to eating late at night, then that is what it wants. If your body is used to eating junk food, then that is what it wants. We have grown accustomed to habits we have formed over a period of time, and our body likes it and doesn’t really want to change. The good news is our bodies are amazing creations and can readjust to other things and then become accustomed to that. Initial changes are not always comfortable to us but over time the changes will become your new normal. I do not suggest that you employ drastic changes all at once. Small changes over time will ease you into the new routine much more comfortably.
The first step I suggest you take is to eat on regular schedule. For most people, I recommend 3 meaIs along with a morning snack and afternoon snack each day. Bedtime snacks are not typically suggested unless there is a medical reason for it. The timing of meals and snacks is critical to maintaining or achieving a healthy weight. Eating helps to increase the body’s metabolic rate, making it able to burn calories much more efficiently. I’m not saying that you have to set an alarm and eat at the exact same minute each day, but you do need a general time for each meal and snack. Your children especially need a routine. They need to know that there a certain times of the day to eat. You will make sure that they have adequate amounts at each meal, so they should only need snacks at the specified times. You hopefully have rules in your home for other things, and having rules for eating should be no different. Your children should also know that they are only allowed to go into the pantry or refrigerator for snacks with parents’ permission. Adults must set the rules—not the children. Eating frequently throughout the day will not only raise your metabolic rate, it will help to balance your blood sugar, and best of all it will keep you comfortable throughout the day. It will keep you from eating too much later. Do not skip meals and snacks. Think of them as a way of preventing overeating later. This first step alone will likely cut out a sizable portion of unnecessary eating, thus excess calorie intake. I have counseled many clients who have done nothing more than change when they eat and were able to see a significant difference in their ability to control weight. What you eat is also important of course, which we will talk more about soon, but beginning to eat at the right times is a tremendous step in the right direction.
Here is a suggested schedule that will work well for many of you:
Breakfast 7:00 am
Snack 9:30 am
Lunch 12:00 noon
Snack 3:00 pm
Dinner 6:00 pm
If this particular schedule doesn’t work well for your family make adjustments keeping in mind the intervals between each time. Try to keep them close to these. I challenge you to take this first step this week. Don’t minimize the importance of this detail. It can truly make a difference in the way your body burns calories, making it much easier to control your weight. Remember, small steps over time is what we’re facing.
I look forward to your comments, and feel free to ask questions. I am here to help. Check back soon for another important step in the quest to feed your family in a healthy way.
Dietitian Mom Launched!
I am very happy to announce the launch of Dietitian Mom! I created this blog to help other moms learn to feed their family in a healthy way. I am a mom and a Registered Dietitian, and I work with parents regularly who want to change the way they eat for the sake of their own health as well as for their children’s. We all want to teach our children good habits so that they become healthy, happy adults. We don’t want them to struggle with weight or health issues as many adults do. These habits need to begin when they’re young, and I am here to give you advice all along the way. We will discuss when to eat, what to eat, how much to eat, simple,yummy, kid-friendly recipes, eating in restaurants and at parties, feeding your children when they’re sick, how to get your kids active, and much more!email me and ask general questions or questions specifically pertaining to your family. Chances are very good that others will have the same questions. I am here to help YOU and all of your friends and family, so please direct them to my blog and subscribe.
I want to know what YOU want to know. Feel free at any time to
I am going to leave you today with a simple recipe that your whole family is sure to enjoy– just in case you were wondering what on earth you are going to cook tonight.
Easy Chicken Nuggets
1 lb boneless skinless chicken tenders, cut into 1 1/2 in pieces (for the kids)
1/4 c honey mustard
1 pkg Shake-n-Bake
Toss chicken pieces in honey mustard to cover. Place covered chicken in a bag with Shake-n-Bake mix. Toss until all of chicken is covered. Place on a baking pan and bake at 400F for 15 min. or until no longer pink the middle. Dip in additional honey mustard, ketchup, or your favorite sauce. Serve with a side of steamed sliced carrots or green beans and milk. Quick and easy. Enjoy!
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