Why should I eat several small meals per day if I want to be healthy?

While there is some debate today about the optimal size and frequency of meals, the research shows that eating large meals causes more damage to your body’s energy factories, called mitochondria, than eating small meals does. This happens if the amount of sugar circulating in your bloodstream, or glucose load, exceeds what your cells can handle, as is common after a big meal. When that happens, your mitochondria can’t convert the glucose to ATP (adenosine triphosphate) as well.

That excess load on your mitochondria is what creates damage and shrinkage of mitochondrial DNA over time. Fewer and/or less functional mitochondrial DNA means less energy for you. So it’s better to eat smaller, more frequent meals throughout the day rather than gorge your bloodstream with all this excess glucose that will not only turn to fat but also damage your cells in the process, leading to a whole host of health issues.

All of your meals should be small. To help you get into the habit, use nine-inch plates instead of 12-inchers. And if you can, decrease meal size throughout the day, with your larger meals coming at breakfast and lunch, and a smaller one toward the end of the day.

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