chow time!

Do you eat three substantial meals a day? Or are you more likely to graze throughout the day? Studies have shown that eating three meals improves satiety and reduces hunger compared to more frequent meals. Most likely this is because if you’re snacking, you’re probably not snacking on the right foods that would fill you up, thus making you continually hungry. Your body needs the time in between meals to digest and utilize the nutrients it needs. You’ll have more energy throughout the day if you have complete meals, consistently, three times a day. 

    


breakfast 
The most important meal of the day. Your body hasn’t refueled since last night’s dinner and deserves a good start. Incorporating protein with plenty of natural vitamins and minerals and a little whole grain (we’re not talking about factory-made cereal!) will keep you from snacking throughout the day and “compensating” for that light, or skipped, breakfast. We mix up some favorite Asian lunch options for breakfast to provide the variety and protein. 

 Start your day with:
and

  
lunch 
Dinner leftovers make an easy school packed lunch. Cooking a larger quantity and saving individual portions ultimately saves time in meal prep throughout the week. Skip the processed luncheon meats and use leftover Roast Chicken  to make a chicken salad sandwich. Add favorite fruits, vegetables and snacks (see below) to make up a complete meal. These are some of our favorite lunches: 

        
         

     dinner 
    Does everyone in your family have different tastes? Making communal meals (like Taco Tuesday) are flexible, so that there is something for everyone. Sharing food encourages closeness as well as encouraging everyone to try new foods. Make sure to include plenty of veggie options, maybe having a soup to start, or like all the sides at a traditional Thanksgiving dinner. Try incorporating a Meatless Monday into your weekly routine, to explore different kinds of protein. Note that for eating your last meal three hours before bedtime gives your body time to digest and could actually help you sleep better at night.  


    snacks 
    Whether it's habit, boredom or mistaken for thirst, we're all part of a snacking culture. Drink a large glass of water when you feel like you’re wanting a snack, and wait a few minutes to see if your body is still hungry. If you really must have something to eat between meals, prepare a bunch of healthy treats so that they are just as convenient as the ultra-processed packaged snacks (but a million times better for you!). Aside from stocking up on plenty of fresh fruits, vegetables and raw nuts, here are some recipes to help you through the day.

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