Why a little-and-often diet plan beats three meals a day

Grazing like our ancestors offers a wealth of health benefits, says Hannah Twiggs, like better portion control, more stable energy levels and improved muscle strength in older adults

- Hannah Twiggs

The routine of having breakfast, lunch and dinner has been the widely accepted way to eat since the industrial revolution, when set meal times were introduced to fit around the factory working day.

However, a new study has shown that Brits are increasingly shifting away from the traditional three meals a day, with nearly half (48 per cent) saying they now eat smaller portions at least seven times a day, and 89 per cent feeling more satisfied and energised as a result. And some nutritionists are now suggesting that eating smaller meals more frequently might actually be better for our health.

The idea of eating little and often aligns more closely with how our hunter-gatherer ancestors likely ate. Instead of large, structured meals, early humans probably grazed throughout the day, eating whatever food they could find, whenever it was available. This intermittent eating helped keep their energy levels steady throughout the day, much like the benefits nutritionists now attribute to the little-and-often diet.

In fact, several cultures around the world still maintain eating habits that resemble this approach. In countries like Spain and Italy, people often eat multiple smaller meals or snacks – like tapas or antipasti – throughout the day. These mini-meals are often balanced and nutrient-rich, providing a steady supply of energy without the large spikes and crashes that can accompany bigger, more calorie-dense meals.

Could this ancient eating pattern be the key to more stable energy, improved concentration and better overall health?

Special benefits for older adults

As we age, our nutritional needs change, and the little-and-often diet can be particularly beneficial for older adults. One reason is that appetite tends to decrease with age, and consuming smaller frequent meals can make it easier to meet nutritional needs without overwhelming the digestive system.