I have heard that in order to maintain or even lose weight it is preferable to eat five or more smaller meals per day as opposed to the traditional approach of eating three square meals. Is this likely to be correct?

This answer is brought to you by many of the Australian nutrition professionals who regularly contribute to a nutrition email discussion group.

This is a question that is unresolved, although there is circumstantial evidence that in at least one country, eating three meals may assist in maintaining appropriate weight. People who visit France for the first time often express surprise at the low number of French people who are overweight or obese, while people who visit the United States may be surprised at the high number of obese men and women in that country. It has been suggested that the pattern of eating of the French may be helping them to avoid the epidemic of obesity that is sweeping not only the USA, but most of the other developed nations as well (including Australia).

Unlike Americans (and, to an increasing extent, Australians) who tend to eat small quantities of food fairly often ('graze') the French generally eat three discrete meals with little or no snacking. Typically, there will be only one moderately large meal, usually lunch, while breakfast is likely to be small and dinner only moderate. Wine accompanies dinner almost as a matter of course and some may be taken at lunch time as well. Little, if any, food is eaten between meals.

In the US (and Australia) by way of contrast, snacking on high fat foods is common. Our shops stock a huge range of snacks that are not health-promoting if eaten in large quantities and can contribute to obesity - biscuits, cakes, donuts, chips and so on. Snacking has the added disadvantage that it can contribute to tooth decay. This is because there is no 'between meal' period for teeth to undergo recovery. (It is largely while teeth are exposed to food that bacteria in plaque can produce the acid that attacks the enamel, forming cavities). While on the subject of diet and dental health, it is worth noting that slowly sipping drinks that are high in sugars - fruit juices, sports drinks, carbonated soft drinks, cordials, sweetened tea and coffee - can also have harmful effects on teeth through a process known as 'dental erosion'. This problem can also result from sucking sweetened tablets (eg Vitamin C tablets), hard confectionery and even cough lollies. Dental erosion occurs because the teeth are continually bathed in sugar. It is better for your teeth if you finish the drink (or eat the confectionery) relatively quickly, and give your teeth a 'rest and recovery' period of at least two hours, rather than continually sip (or suck on) the source of sugar.

However, with respect to obesity, it is still true that to put on weight your energy intake must exceed your energy expenditure - it is overall food intake that matters in the end, not whether you eat three meals or graze. It is possible that healthy snacking (low-fat, high-carbohydrate, high-fibre) helps to stave off the 'hunger pangs' and that it moderates intake at meal times. Our shops provide the means to snack on health-promoting low-fat Australian produce (much of which is multiculturally inspired). Grazing can be a healthy way to live and still maintain or lose weight - but it depends on what and how much is eaten. Certainly, very physically active people would be well-advised to graze on high-carbohydrate snacks to ensure that a supply of carbohydrate is continually being made available to the working muscles.

Another point to consider is that the incidence of diabetes is increasing in Australia at a near epidemic rate. Certainly for people with diabetes a snacking pattern of eating assists with control of blood sugar level. Although it has not been proven, it may also be that small, frequent meals could be protective against developing diabetes by reducing the periodic 'surges' in insulin that follow consumption of large meals.

It also appears that most people are strongly resistant to changing their eating habits. We like to do what we already do. If you are a grazer (or 'nibbler'), it may be preferable to simply reduce the intake of high-fat snacks (if excessive) and to nibble instead on fruit, low-fat health bars, sports bars and other low-fat foods that provide essential nutrients, rather than attempt to change a lifelong habit.

There is another aspect of food habits that is relevant here. Although they may be passionate about the quality of their food and wine, the French seem to have a far less obsessive view of eating than we do. It may be that a more relaxed attitude to eating helps to reduce fixation on food and leads to better control of food intake. If we as a nation adopted this approach to eating (which should be easier because it is a change of attitude only, not of behaviour) it is possible that the incidences of both obesity and eating disorders would be reduced.

So far, this answer has been directed towards adults. The above arguments do not all apply to children (although the dental situation is the same for everyone). Because of their fast metabolic rate and rapid rate of growth, children should snack between meals. In addition to the high-carbohydrate snacks suggested above, high-calcium foods such as milk, yogurt and cheese (preferably of the lower-fat varieties for school-aged children) are suitable.

One further point that should be made is that eating habits do not impact solely on obesity - their effects on overall health should also be considered. For example, although obesity and heart disease may be less common in France than in Australia, life expectancy is no greater, implying that the diets and lifestyles of the French are not a cure-all for the 'diseases of affluence'.

In summary, it is simply not known if grazing or eating only three meals is preferable for weight control and health of adults in general. It is clear that children need to snack and that many adult Australians would be well-advised to at least replace their current high-fat grazing with the occasional low-fat snack. It is also clear that sipping sweet drinks and sucking sweet tablets or confectionery are harmful to teeth. A period of at least two hours between drinks/snacks is recommended for dental health.

Australians might also benefit if we look for the best quality, fresh ingredients that are available in season for home-cooked meals, eat fewer high-fat takeaways, and enjoy our food more (rather than continually feel 'guilty' about eating). A glass of good Aussie sparkling, red or white wine can be a pretty good accompaniment to dinner too! (But remember to get your daily exercise before dinner).

For more information Nutrition Australia recommends:

• Weight for a Change
• Diet and Dental Caries

Back to Frequently Asked Questions Index

[Date issued: June 1999]

Disclaimer: This material is provided on the basis that it constitutes advice of a general nature only. It is not intended to replace the advice of a physician or a dietitian.