How to distribute meals throughout the day

For a correct diet, you should have five distinct meals during the day: the three main ones (breakfast, lunch and dinner) and two snacks.

The breakfast

Breakfast is the first meal of the day that breaks the 10-12 hour overnight fast.

According to the Guidelines it should provide 15-20% of all daily energy and for this reason it should never be skipped. To have an excellent start in the morning it is recommended to combine complex carbohydrates (such as whole grain cereals, rusks or wholemeal bread) with fresh fruit or juice – essential for assuming fibre, mineral salts and vitamins – with the addition of a cup of milk or yogurt, rich in calcium.

Morning snack

The mid-morning snack allows you not to arrive too hungry at lunchtime, avoiding drops in sugar which translate into a decrease in attention and energy efficiency.

A fresh seasonal fruit or a handful of dried fruit (walnuts, hazelnuts, almonds…) is excellent so as not to take on too much energy and risk arriving at lunch with little appetite.

The lunch

Lunch should provide about 35-40% of the daily energy. An ideal lunch must provide all the essential macronutrients: carbohydrates, fibres, proteins and fats. A plate of wholemeal pasta, rice or other cereals combined with legumes is an excellent example of a single dish. Or pasta or rice with a second course of fish, meat or eggs. All always accompanied by a side dish of vegetables.

Afternoon snack

For the second afternoon snack , as for the morning, a fruit or nuts are fine. Or, to vary, a yogurt or a sweet snack (slice of cake, ice cream, pudding), bearing in mind which physical activities should be carried out in the afternoon to have the right energy boost without excessive caloric intake. 

Dinner

Dinner, like lunch, must be complete with all useful nutrients. Trying to vary the choice of dishes is the best way to end the food day in a balanced way. If you have eaten pasta for lunch, for example, you can choose a cereal and legume soup or a vegetable puree with a second course of fish rather than meat or legume or cheese meatballs.

The correct distribution of the five meals is very important, but other precautions must be taken into account: remember to drink at least eight/ten glasses of water ; take at least five portions of fruit and vegetables, and constantly vary the choice of foods to eat, these are the foundations for a correct lifestyle.