More than once I’ve had people say to me that they eat healthily. More than once these same people will also admit to skipping breakfast and sometimes lunch as well. Just because the food that you’re eating (when you’re actually eating) is healthy this doesn’t mean that you’re eating healthily. Eating a healthy diet is about more than the foods you eat. It’s about when you eat them, how much you eat of them, and what you’re not eating. Like many other dietitians I’m fond of the saying “breakfast is the most important meal of the day”. I know that many people don’t feel like eating first thing in the morning but it’s essential to your metabolism to eat something in the morning. It doesn’t have to be right after you wake-up, some research has indicated that if you’re attempting to lose weight it’s actually beneficial to wait to have breakfast after a morning workout. I’m always hungry in the morning but if I’m exercising first thing then I’ll just have some water and eat after my workout. If you’re not a big breakfast eater try having a smoothie, include fruit, protein (e.g. yoghurt, milk, or nut butter), and even a grain like oats. Liquids are often more easily tolerated than solids. Or keep a stash of breakfast items at work so that you’ll have a healthy choice on-hand when you get there.

Timing of meals is important. If you go to long without eating you’re far more likely to overindulge and/or choose unhealthy (e.g. energy-dense, nutrient-poor) options when you do finally eat. Try to get yourself on a schedule and have something to eat every 2-4 hours.

Variety is an important part of healthy eating and if you’re only eating one meal a day odds are that you’re not getting enough variety in your diet. Eating smaller portions frequently throughout the day will help you to get all the nutrients you need from different foods.

One meal a day is not enough. Eat up!