For decades, the three-meal-a-day ritual has been a cornerstone of dietary guidelines, but a growing body of research is redefining this convention. Experts like Serena Poon, a certified nutritionist, and Lauri Wright, PhD, RDN, argue that the emphasis should shift from rigid meal schedules to personalized nutrition strategies that align with an individual’s unique biology and lifestyle.
Poon describes the traditional three-meal routine as a ‘cultural convention’ rather than a biological necessity. She highlights that the quality of food, timing of meals, and their alignment with one’s personal health goals are more critical than the number of meals. Studies, including a 2024 review published in JAMA, suggest that lower meal frequency, earlier calorie distribution, and time-restricted eating can enhance weight loss and metabolic function compared to the conventional approach.
Wright adds that while some people thrive with three balanced meals, others may benefit from more frequent, smaller meals. The key is meeting the body’s nutritional needs throughout the day. She notes that regular meals can stabilize blood sugar levels, support energy, and help prevent overeating, particularly for those with conditions like diabetes.
Both experts point out that there is no one-size-fits-all approach to meal timing. Poon recommends an eight- to 12-hour eating window, starting within two hours of waking and ending at least three hours before bedtime. She also emphasizes the importance of paying attention to internal hunger cues, such as gentle stomach rumbling or mild irritability, to avoid overeating and maintain steady energy levels.
The article concludes with a call to focus on whole foods, balanced macronutrients, and consistency in meal patterns that support individual health goals, lifestyle, and circadian rhythms. Ultimately, the experts advocate for a more flexible and intuitive approach to eating rather than adhering to outdated dietary norms.