Should we still eat three square meals or is grazing better for gut health?

Brits have been brought up believing that three square meals a day is the norm, with breakfast, lunch and dinner a staple part of our eating regime. But times are a-changing.

According to a recent poll, big meals are out, but grazing is in as more of us turn to a mezze or tapas-style of food consumption.

As many as a third (34%) of the 2,000 Brits quizzed admitted to rarely eating three meals a day – and a whopping nine in ten (90%) have replaced bigger meals with smaller, more frequent snacks.

Overall, almost half (48%) of those surveyed, by The Laughing Cow, say they are currently following a "little-and-often diet", tucking into smaller snacks, on average, at least seven times a day.

UK women are more likely to adopt this eating pattern than men - 52% – compared to 43% of the men polled.

When it comes to reasons behind the diet switch up the majority (89%) of those surveyed believe the idea of three, rigid mealtimes doesn’t work with modern lifestyles, thanks to people eating when they are hungry rather than at set times (42%), 34% having a lack of time and a further third (31%) being too busy to cook.

Turns out working from home is also fuelling this new eating pattern with 31% saying WFH has enabled them to eat when they want, and eight in ten claim the daily struggle of what to cook has produced meal plan fatigue.

As a result of this new way of eating, a number of traditional breakfast dishes are falling out of favour, with the Full English (43%) among the classic dishes which are disappearing from tables across the country.

And with over a quarter (26%) admitting they would rather dip in and out of the fridge than sit down to a hot meal in the evening, it’s no surprise that many traditional British dinners are vanishing from dinner tables, including toad-in-the-hole (43%), beef stews (36%), shepherd’s pie (26%) and roast chicken (21%).

Commenting on the findings Oliver Richmond, from The Laughing Cow says: "This research reveals how our eating habits are shifting, and that snacking and enjoying lighter plates throughout the day is becoming more normal - especially over the summer months."

But what are the gut health implications of swapping three meals a day for eating more frequently?

According to nutritionist Juliette Kellow, eating little and often can help keep our blood sugar levels steadier so we have more energy, are better able to concentrate, and are less likely to feel tired, irritable or hangry.

"The key is to choose healthy, nutritious ‘mini’ meals and snacks," she adds. "Great choices include whole grain toast, pitta or crackers with light cheese spread and tomato, salads topped with salmon, prawns, egg, beans or chicken, vegetable omelettes, a bowl of fruit with plain yoghurt and nuts, or a jacket potato filled with tuna, sweetcorn and light cheese spread."

Of course it is also crucial to prioritise the quality and diversity of the diet rather than strictly adhering to a specific number of meals.

"A balanced diet that includes prebiotic-rich foods fosters a healthy gut microbiome," Isabela Ramos, nutritionist at at-home testing company MyHealthChecked, previously told Yahoo UK.

"Consuming whole foods like fruits, vegetables, and whole grains supports the growth of beneficial bacteria, promoting overall gut wellbeing."

How to eat little and often for optimum gut health

Get planning

Plan your mini meals and snacks – and have all the ingredients to hand to make them. "If you leave it to chance, you’re more likely to end up grabbing fatty, sugary or salty snacks that are also low in protein, fibre, vitamins, and minerals," warns Kellow. "Think about when you’re going to eat, too. As with three larger meals, it’s best to spread mini meals and snacks evenly throughout the day."

Include protein with meals

It can be easy to overlook protein-filled foods when eating smaller meals but Kellow says it’s vital to put them on your menu as protein is important for maintaining muscle strength. "Good choices include beans, lentils, eggs, fish, milk, reduced-fat cheese, yoghurt, chicken, and lean meat," she adds.

Get your five-a-day

Vegetables and fruit are packed with fibre and heaps of vitamins and minerals so Kellow advises including them throughout the day.

"Have at least one portion with each of your mini meals and snacks and don’t worry if you eat more than five portions of fruit and vegetables a day either," she says. "A study from Imperial College London found that eating as many as 10 daily portions of vegetables and fruit may be even better than five for keeping us healthy."

Put dairy on the menu

If you're not vegan of course! "Dairy products like cheese spread provide calcium, a vital nutrient for bones and teeth," Kellow explains. "Lower-fat products are a great choice as they contain less fat but retain all the calcium."

Watch sugar content

Frequently eating sugary foods can damage teeth, increasing the risk of tooth decay, and make it harder to manage weight.

"As part of a little-and-often-diet, its advised to cut back on sugary foods and swap them for nutritious savoury options like wholemeal toast with unsweetened peanut butter, oatcakes topped with light cheese spread and sliced tomato or hummus with vegetable sticks," Kellow explains.

Be prepared for eating on the move

Busy lifestyles can mean we end up eating a lot of our food away from home so take your own light meals and snacks with you so you know exactly what’s gone into your meals.

"Handy on the go snacks to take with you include small tubs of nuts, seeds and dried fruit, apples, satsumas, and individual packs of breadsticks," Kellow adds.

Go tech-free when eating

Eat mindfully so you not only enjoy your food but also focus on what you’re eating. "It will help you recognise when you’re full and make it easier to remember what and when you last ate, meaning that you’re less likely to overeat," Kellow advises. "To make meals your focus, sit at a table, use a plate and cutlery, chew every mouthful well, and go tech-free (that means no screens) every time you eat."

Source: Marie-Claire Dorking, Yahoo News UK