Discuss and state the question/task to be posted in the Discussion Forum.
Your textbook discusses the concept of eating smaller meals more often during the day, instead of two or three large meals, which would be eaten several hours apart (Zimmerman & Snow, 2012). Which of the two concepts describes how you would usually consume your meals? Do you agree with the textbook that smaller meals eaten more often will help reduce your appetite throughout the day? Finally, describe the importance of nutritional balance and moderation, how it affects your health, and what types of recommendations can be made to achieve a healthy diet.
Reference
Zimmerman, M., & Snow, B. (2012). 2.4 National Goals for Nutrition and Health: Healthy People 2020. In An Introduction to Nutrition, V1.0(p. 91). Unnamed Publisher.
1. Which of the two concepts describes how you would usually consume your meals?
I usually eat two or three large meals a day. It is because the Japanese social system is scheduled on the premise of eating meals three times a day (Breakfast, Lunch, and Dinner).
2. Do you agree with the textbook that smaller meals eaten more often will help reduce your appetite throughout the day?
No, I do not agree.
In a study to determine whether there was a difference in weight loss between eating three meals a day and six meals a day, both groups had changes in body weight, body mass index, body fat mass, body fat percentage, and waist circumference. The reduction was successful, and there was no difference in lean mass and body water mass (Yildiran & Mercanligil, 2019).
Each person has their own method, and some people insist that frequent meals keep them from feeling hungry and thus avoid overeating (Zimmerman & Snow, 2012). But personally, I tend to overeat when I eat meals often (I can not stop lol), so I feel it is better to consume calories based on 2-3 meals a day to reduce my appetite.
After all, the total number of calories intake per day is important, not the frequency of meals.
3. Finally, describe the importance of nutritional balance and moderation, how it affects your health, and what types of recommendations can be made to achieve a healthy diet.
Based on the Eat Well Plate, which we learned last week, it is essential to have a nutritional balance and an appropriate amount of calories and to make it a habit together with healthy calorie consumption such as exercise. Diet is the basis for making any activity a habit. We can decide when and what we eat and how we manage our hunger and mood.
Additionally, moderate hunger increases patience and concentration, improving health. Moreover, there are research results that we can make our immune system more robust by having moments to feel hungry. Researchers found that the extra immune system gets activated and several peptides are produced when the energy level decreases in our bodies (Steffen, 2010). One of those is antimicrobial peptides, which "work as the defense system to destroy bacteria before an infection happens, and it sent out by body cells to destroy adversarial bacteria" (Steffen, 2010, para.2).
Therefore, I recommend you guys keep nutritional balance and calories focusing on your total number of calories intake, and take a few hours between meals a day.
Reference
Steffen, S. (2010). Immune mechanisms are activated by hunger and stress, scientists find. DW.COM. Retrieved from https://www.dw.com/en/immune-mechanism-activated-by-hunger-and-stress-scientists-find/a-5310315
Yildiran, H., & Mercanligil, S. M. (2019). Does increasing meal frequency improve weight loss and some biochemical parameters in overweight/obese females? ¿El aumento de la frecuencia de las comidas mejora la pérdida de peso y ciertos parámetros bioquímicos en mujeres con exceso de peso/obesidad? Nutricion hospitalaria, 36(1), 66–72. Retrieved from https://doi.org/10.20960/nh.2191
Zimmerman, M., & Snow, B. (2012). 2.4 National Goals for Nutrition and Health: Healthy People 2020. In An Introduction to Nutrition, V1.0(p. 91). Unnamed Publisher. Retrieved from https://2012books.lardbucket.org/books/an-introduction-to-nutrition/s05-06-a-fresh-perspective-sustainabl.html
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