Eat Meals, Not Snacks

"The French do not rush to the rescue when their stomachs first rumble. They actually feel hunger pangs and sense their body's cues. There's a saying that goes back to the ancient Romans, 'Hunger is the best sauce.' ...They sit down, stay seated, enjoy and savor every bite, unlike Americans who tend to view mealtime as fast and functional." 

~Carol Cottrill, The French Twist

What is a meal? 

I suppose the answer depends on who you ask. To me, a meal is basically a set point in the day during which you sit down and enjoy portions of different foods. In my opinion, a bowl of pasta marinara (or in the case of AIP spaghetti squash with no-mato sauce :) ) is not a meal. Add some protein and veggies or a salad or soup to start, possibly a bite of something special to finish, then we have a meal. Courses are ideal but not necessary. You can have different components on one plate and still have a delicious meal. The point is that you sit down and eat a reasonable amount of food that will keep you going until the next mealtime, that you get plenty of variety for nutrition's sake and to keep your tastebuds engaged. When your tastebuds get bored, you become disengaged from your food, which can lead to overeating. My sister-in-law says, "Stop eating when your food doesn't taste as good as it did in your first bite."

It should be a goal to eat as much variety as possible, and eating courses/different components helps you to accomplish this. Consuming a wide variety of foods provides our bodies with diverse, valuable nutrients. Additionally eating in courses helps to slow down the pace of your meal, giving your body time to register when it's had enough food. There's a Japanese saying that states that we should eat until we are 80% full. Research has also shown that it takes about 20 minutes for our brains to register that our hunger has been sated. Allow your brain to catch up with your stomach!

Another way to eat more slowly and mindfully is to practice good meal hygiene. In The Paleo Approach, Sarah Ballantyne writes, "Certain habits increase the enjoyment you get out of your food and support optimum digestion: 1) sitting down to eat and focusing on your food, 2) chewing thoroughly and not rushing through a meal, and 3) not rushing digestion or eating when under duress." We should be following these rules anyway, because they are polite, however, taking extra care to follow them will support digestion and allow you to know when you've had enough to eat.

Of course, by sitting down to eat your meals and slowly savoring your food, you show respect for your food, and you derive more pleasure from the experience. After all, French living is all about seeking pleasure and beauty! Many sources, including The Paleo Approach, recommend that if you're in a hurry and don't have time to sit and enjoy your meal, you shouldn't eat at all. You should wait until you do have a peaceful moment to eat.

Eating meals at regular times every day helps to protect your circadian rhythms, which directly affect your quality of sleep, cortisol production (stress), alertness, cognition, mood, and vitality. Stay tuned for a future post on circadian rhythms!

How many daily meals should we be eating? 

That is an individual question, but most people should shoot for three meals a day. It could also vary day by day. If you have a late breakfast or brunch, you might not need to eat again until dinner time. The key is listening to your body and only eating when you're hungry. Never eat unless you're hungry. Listening to your body will help support a healthy weight because you will not overeat, and you will know when to eat less than usual, say the day after Thanksgiving.

But what if I get hungry before the next meal? 

A little bit of hunger is good! It is important to give your body a break in-between meals; you don't want to tax your digestive system by constantly giving it food to process. Let your body relax! Hunger is a signal that your body is gearing up to take in the next meal, and you enjoy your food even more when you have a healthy appetite. After all, when someone wishes you or bon appétit, they are wishing you a good appetite for your meal. Plus, you will eat less when you don't eat between meals, and that means you'll be slimmer and healthier.

What if I'm really, really hungry? 

If you must wait wait over an hour for your next meal, and you are very hungry, by all means, have a balanced little snack. In France, a small bite to eat between lunch and dinner is called a goûter (goo-tay). Think of it as the after school snack for kids. If a goûter is in order, at least sit down at a table, undistracted, and savor it, and make sure that you're taking in protein and fat. Carbohydrates, including fruit, eaten alone on an empty stomach can spike your blood sugar and will cause you to be hungry again in no time at all. I don't know about you, but I sure know what that's like--afternoon chocolate, anyone? I still have a little snack between meals when I really need one; don't feel guilty for needing a snack. The last thing you need is stress or guilt from having a snack! Trust me, the French would never feel stress or guilt from something so silly. Just listen to your body and take care of yourself.

How to start?

If you're used to snacking, transitioning to eating three meals a day will probably be a big change. I know it was for me. When you first start, you might want to plan on three meals a day plus an afternoon goûter. Eventually, you will need your little snack less and less. Also, if you find yourself consistently hungry between meals, that could be a clue that you need more food or better balance during your regular meals. Be sure you always have fat, protein, and healthy carbohydrates together. You also might need to change the timing of your meals, say eating dinner a bit earlier.

Making this change will boost your health, and you'll look back in wonder at how you used to mindlessly snack all the time. You can do it, and you'll be glad you did! Bonne chance!

Note: if you have a health condition that necessitates snacks in your diet, please follow your doctor's orders!