Wednesday, 23 December 2015

How to Eat Naturally | Eat ALL Day Long

Source: Online Search
We all know that Breakfast is the most important meal of the day...and if you didn't, well now you do.  Now that's covered, what happens after breakfast?  What do you eat?  And why?  And very importantly, WHEN?

Food for Survival

Why we eat is not something we really give much thought to.  Yes we eat when we're hungry.  We eat because most importantly, we need to eat to survive...but we can also survive on water, at least for 3 weeks according to an internet search.  So why eat everyday, and multiple times of day for that matter?
At the most basic level, food provides our bodies with energy.  All bodily functions and actions require energy.  To walk, run, and jump, we also need energy to do things we don't even think of doing, such as breathing and keeping our hearts pumping.  No heart beat = No alive.  So even if you're not the most active person, you're still going to need food, to live.

Food for Growth

Food also provides our bodies with nutrients, vitamins, and minerals (covered in Part 3: Add SUPER Foods to you Diet).  So it's wise to choose the foods that provides our bodies with the most nutrients to enable growth, support our immune systems and keep us healthy.

Eat ALL Day

This food that keeps us alive and helps us grow and be healthy can very well be consumed in one sitting.  However, this wouldn't be wise because of the way the body's organs function.  The body is only able to utilize certain quantities of nutrients acquired from foods at a a given time/within a period of time.  So if you were to eat foods providing the FULL recommended daily allowance (RDA) of nutrients at a single sitting, most would be discarded as it is not immediately used.

A very important consideration in eating naturally is your personal activity level and metabolic rate.  This would determine how much you ate, and more importantly, when you ate.  Even the least active person needs to eat a few times a day, minimum suggestion, having three square meals.  These would provide the body with the energy it requires to perform its most basic functions all day long.
An individual who is very active early in the day should consume a greater portion of their RDA early in the day.  A substantial breakfast and lunch, and a much lighter dinner.  The reverse would be suggested for someone active later in the day or nighttime, such as shift workers.

Why Eat All Day Long

Even more than Breakfast, Lunch & Dinner, there has been supported suggestion to have 5-8 meals a day.  These would include the aforementioned, along with inter-spaced snacks to total the number of meals.  There are many studies to support this multi-meal approach to obtaining the RDA which boast compelling benefits, including weight loss and management.  Ultimately, the goal should be to achieve and maintain a healthy balance.
According to there are 8 Ways Smart Meal Timing Can Improve Your Health which include:
  • Make you Happier
  • Lose Weight
  • Build Muscle
  • Increase Effectiveness of WorkOut
  • Avoid Energy Slumps
  • Sleep Better
  • Reduce Risk of Diabetes and Metabolic Disease
  • Boost Fertility

This infographic demonstrates one of my main pieces of advice to clients: Lose weight faster by eating smaller, more frequent meals.:

What to Eat ALL Day

Something to remember as well, are the nutrient profiles of foods.  Simply eating foods aptly spaced throughout the day does not solely support the theory.  Foods that provide more energy should be eaten prior to times that more energy is required. For example early in the morning for breakfast as as start to a busy day and active morning, or high energy afternoon snack, before working out at the gym or taking a run.  This also means that high energy foods shouldn't be consumed right before bed or on a lazy weekend afternoon.

So, how do you determine what to eat?  Many experts and sites breakdown meals by calories, but I'm not one for calorie counting.  It seems tedious and chances are if you're not fully enjoying the process, you won't do it.  But if this method works for you, please do it.  There are many apps and free online communities now that support this method and provide tips, templates and guidance.
A simple way to ensure proper nutritional intake throughout the day is to consider the food groups represented on your plate at each meal.  Each food group accounts for varied nutrient and energy profiles, ensuring balanced meals and enough support for healthy bodily functions.  If you follow this simple illustration for example as a guide in preparing and choosing meals throughout the day, the full RDA should be covered in a healthy and balanced way.  You can also check out this example of what to Eat All Day from

For more information on identifying your personal requirements, and tracking, analyzing and planning your own diet based on your specific physical activity, there are a number of online sources.  A simple one is SuperTracker provided by

~ Josie Jo ~

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