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The debate over the necessity of consuming three meals a day for overall health continues.
Recent statistics reveal that most Americans (64%) stick to three meals a day, while 28% opt for two meals. However, some individuals find it challenging to maintain three meals a day, while others prefer smaller, more frequent meals.
Serena Poon, a certified nutritionist and longevity wellness advisor from Los Angeles, views the concept of three meals a day as more of a cultural norm than a biological requirement.
“There’s no magic in ‘three meals a day,’” she told Fox News Digital. “What matters is the quality of your food, the timing of your meals, and how well both align with your unique biology and lifestyle.”
“A flexible routine, such as two nourishing meals and a snack, or three well-balanced meals consumed within a 10- to 12-hour window, is supported by strong scientific evidence and fits well into most modern schedules.”
The quality of food matters more than the timing of meals, according to experts. (iStock)
A study published in JAMA in 2024 found that lower meal frequency, earlier calorie distribution, and time-restricted eating led to greater weight loss and metabolic improvements compared to the traditional three-meal pattern, as pointed out by Poon.
“From a nutrition and metabolism perspective, what you eat matters more than when you eat.”
Another study published in Nature Medicine this year showed that overweight or obese adults who consumed their meals within an eight-hour window experienced reductions in visceral fat and cardiometabolic risk similar to those who ate meals throughout the day.
However, Poon cautioned that extremely low frequencies of eating, such as one meal a day, can increase hunger and the risk of nutrient deficiencies, so professional guidance is necessary.
Lauri Wright, PhD, RDN, director of nutrition programs and associate professor at the USF College of Public Health, agrees that the idea of three meals a day is more of a cultural norm influenced by social norms, work schedules, and industrialization rather than scientific evidence.
People who rise early in the day may get most benefit from “front-loading” calories into breakfast and lunch, an expert suggested. (iStock)
According to Wright, “From a nutrition and metabolism perspective, what you eat matters more than when you eat for most people.”
“Some individuals thrive on three balanced meals a day, while others do well with smaller, more frequent meals. What’s important is meeting your body’s nutritional needs across the day.”
Regular meals can help stabilize blood sugar, support energy levels, and prevent overeating, especially for individuals with conditions like diabetes or those prone to energy crashes, Wright noted.
She added, “But there’s no one-size-fits-all pattern. Skipping breakfast or consolidating meals, for example, can work for some people without negative health effects, as long as nutrient quality and total intake are adequate.”
“In short, three meals a day can be a helpful guideline, but it’s not a strict requirement for health.”
Poon emphasized the importance of personalizing one’s eating frequency, suggesting that most healthy adults benefit from an eight- to-12-hour eating window that starts within two hours of waking and ends at least three hours before bedtime.
She also referenced research indicating that eating within a 10-hour window for eight weeks improved appetite regulation, sleep quality, and morning GLP-1 levels in young adults.
Listening to your body’s hunger cues, fueling yourself with nutrient-dense foods and maintaining a consistent eating routine that fits your lifestyle are what matter most, experts agree. (iStock)
Individuals who wake up early may benefit from distributing calories more towards breakfast and lunch, while shift workers may find a later eating window more suitable.
Those with conditions such as diabetes, a history of eating disorders, or pregnancy should consult their healthcare provider for personalized dietary plans.
“Consider lifestyle, medical needs (like diabetes), age and preferences,” Poon advised. “Some thrive on three meals, others on intermittent fasting or grazing — it’s about consistency, nutrient quality and listening to your body.”
The expert also recommended paying attention to internal signals and hunger cues, such as stomach rumbling or a dip in focus, to determine when to end a meal at a point of comfortable satisfaction.
“Three meals a day can be a helpful guideline, but it’s not a strict requirement for health,” an expert said. (iStock)
“Intuitive eating practices have been linked to lower morning cortisol, better mental health and sleep scores, and improved mood metrics,” she said.
Instead of following a strict meal schedule, Poon recommended listening to genuine hunger and fullness cues to maintain consistent energy levels, enhance focus, and avoid unhealthy food choices.
“Whatever cadence you choose, keep the focus on whole foods, balanced macronutrients and nutrient-rich options,” she recommended.
“Most importantly, stay consistent in a pattern that honors your circadian rhythm, accommodates your social life and supports your personal health goals.”
