Ask the Doctor: Small, Frequent Meals; Granola

Q. I’ve often read advice suggesting that eating several smaller meals a day is better for you than the standard three larger meals. What is the reasoning behind this?

A. The idea behind five or six smaller meals instead of three larger ones is that lighter but more frequent meals may help you eat less, and also may help you to maintain a more consistent blood sugar level instead of having peaks and valleys that come from larger meals spaced farther apart. The other advantage to eating light is that you avoid that bloated, full feeling after a large meal.

However, the truth is that eating several light meals a day isn’t a magic formula for weight loss. In fact, some studies have shown that eating more meals a day may actually lead to greater calorie consumption, since not everyone who eats more frequently eats less with each meal or snack. But if you can be disciplined enough to make every meal you eat a small one—only a few hundred calories—then five or six meals throughout the day instead of three could work for you.

If having a traditional breakfast, lunch and dinner works best, focus on having some light, but nutritious snacks in between your meals—for example, a handful of nuts, a little Greek yogurt, or a piece of fruit can give you an energy boost, and keep you from topping up with unhealthy options. But if having a light meal every two to three hours works best, and you’re not putting on weight, then transition into that routine—just watch how many calories you take in. It’s also important to remember that, regardless of how many meals you eat per day, exercise is crucial to boosting your metabolism, burning fat, and losing weight.

Q. I see granola cereals, granola bars, and other granola products on sale in the grocery store. Is granola really a healthy food, and should it be part of my diet?

A. Granola is an oat-based product that has been touted as a healthy cereal and snack option for many years. It’s true that granola’s oats are a good source of fiber, iron, and folate. Oats are also complex carbohydrates, so they digest more slowly and will keep you feeling more full for a longer period. Granola also contains nuts and seeds, which provide protein and healthy fats.

However, many granola products also are loaded with sugar. The sugar may seem healthier on the label under names such as “brown rice syrup” or “evaporated cane juice.” But it’s still sugar, and the calorie count in granola products can rise quickly. Look for healthier granola options that contain 200 calories or less per ¼ cup, and contain eight or fewer grams of sugar. You should also scan the label for unhealthy fats, such as hydrogenated oil. Organic coconut oil and extra-virgin olive oil are better alternatives.

Granola can be a healthy cereal or snack. But as with any product, you need to read the labels to make the best choices. 

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