Skip the Skipped Meals

People have a variety of habits around meals. Some skip one or more meals; some people have short periods of time between meals and others stretch out the time between mealtime hours.

Approximately 59% of men and 63% of women report eating three meals a day; that means that the remaining adults are skipping one or two meals daily. A recent study looked at data from over 25,000 adults followed for over 15 years, and the relationship between missing meals and mortality. Here is more from the research.

The researchers found that meal skippers were more likely to be

• Younger
• Men
• Less educated
• Have a lower family income
• Smokers
• Regular alcohol drinkers
• Food insecure
• Engaged in more snacking

Unfortunately, people who regularly skipped eating breakfast were at increased risk for cardiovascular disease mortality. Those who skipped lunch or dinner were at increased risk for all-cause mortality.

The researchers are unsure why there is an increased risk in mortality with skipping meals. There could be several reasons including:

• Meal skipping may lead to overeating at the other meals, negatively impacting weight and health.
• Skipping meals could result in unhealthy between-meal snacking.
• Eating fewer but larger meals could spike blood glucose levels, resulting in insulin spikes or reduced insulin sensitivity.

This research supports other studies that indicate a health benefit to evenly spreading food intake out throughout the day between three meals. The body can use nutrients from moderate food volume more efficiently, avoiding sharp glucose spikes after over-consumption of food.

A separate study found that children who had just 10 more minutes added to their family mealtime ate more fruits and vegetables, if fruits and vegetables were served. The children also drank more water with a longer meal.

There are two important eating-well reminders from these two studies. One, there is value to eating three nourishing meals spread out reasonably through the day. This can help us have moderate portions because we are not starved from meal skipping when we get to meals. And there is value for all of us, including children, to have enough relaxing time at meals to consume healthful foods like fruits and vegetables.

__

About the Author

Rita Smith is a Registered Dietitian and Certified Diabetes Educator. She's been working in the field of nutrition and disease prevention for more than 35 years and currently works at Sentara Martha Jefferson Hospital in Charlottesville, Va. Each week, Rita provides nutrition counseling to clients who have a variety of disorders or diseases including high cholesterol, high blood pressure, diabetes, celiac disease, irritable bowel syndrome, gastroparesis and weight management. For these clients, food choices can help them manage their health problems.