Six Smart Meals
by Rosemary Laird, MD and Patricia DeAngelis, RN, LNC
We're all used to eating 3 meals a day, but did you know that it may be better to eat more often?
Six smart meals can be effective for those who want to maintain or gain weight.
Six smart, small meals are often good for seniors and those with more advanced stages of Alzheimer's disease who may feel overwhelmed by too much food on their plate at once, or who may not be hungry at scheduled meals.
When you eat six small meals a day, you're eating about every 3 to 4 hours. By eating more regularly, your body replenishes itself with smaller amounts of energy throughout the day, reducing the number of ups and downs in your energy level. It also helps reduce the consumption of unnecessary or unhealthy snacks.
The daily menu suggestions below will provide approximately 1500-1800 calories per day. Three meals of approximately 300 calories each are represented with balanced nutrients for optimal digestion and utilization. Three in-between meals, liquid nutrient supplements or a small meal of 200 to 300 calories are suggested.
There are many varieties of liquid nutrient supplements, all having their own calorie count and specialty balance of nutrients. These products each have their taste, therefore if one brand and calorie content is not palatable try another for desired enjoyment.
For a variety, you can rotate any of the liquid supplement suggestions and you can substitute favorite fruits and flavors for those suggested.
Six Smart Meals
Breakfast
Egg (cooked any way)
Toast (1 slice of whole grain)
Butter (1 teaspoon) and/or all fruit jam (2 teaspoons)
Fruit (1 small fresh or 1/2 cup canned)
Fresh juice (4 ounces)
Mid-Morning
8 oz. Liquid Nutrition Drink; Ensure 220 calorie to 350 cal., Boost 240 calorie to 360 cal., Carnation Essentials 150 (lite) 150 cal. to 240 cal. OR
8 oz. Glucerna to balance blood sugar, 140 calorie to 180 cal. (serve cold)
OR
8 oz. Pulmocare for COPD (need special Pharmacy order) 355. calorie you can add flavorings such as vanilla, almond, or coconut for taste to any of the drinks
Lunch
Baked potato (1 medium)
Butter and sour cream if desired (1 teaspoon butter, 2 tablespoons sour cream)
Fresh or frozen broccoli (1 cup cooked)
Fresh pear (halved) with cream cheese (1 tablespoon on each half)
Mid-afternoon
Blender Drink:
2% milk ( 8 ounces)
Yogurt (1/2 cup vanilla or flavored yogurt)
Fresh or frozen berries (3/4 cup)
2 ice cubes if not using frozen berries
Dinner
Fish OR chicken OR turkey (3 ounces) with ½ cup creamed soup topping
1 cup cooked non-starchy vegetable
1 biscuit or wholegrain bread roll
Night:
Blender Drink:
Carnation Instant Breakfast ( 1/3 cup powder or 1 packet)
Soy milk or almond milk (8 ounces)
Frozen banana (frozen without skin) (1 small)
If desired, add Ovaltine Chocolate Powder (1 tablespoon)
If you need to GAIN WEIGHT: A 2,500 calories Menu
Breakfast
Oatmeal (1 cup) with added raisins, dates (pitted), honey as desired for taste
Whole milk (1 cup)
1 large orange, sliced or quartered
Mid-morning
1 apple, sliced or quartered
24 almonds or ¼ cup almond halves (ready to eat or use for baking)
2 oz. Cheese, cubed
Coffee or tea (1 cup)
Lunch
Whole wheat bread (2 slices)
Lean turkey sausages (4 slices)
Tomato (2 slices), lettuce and mustard as desired
Low-fat milk (10-ounce glass)
Baked sweet potato (1 potato)
Butter (1.5 teaspoon) or Honey 1 tbsp.
Mid-afternoon
½ cup Granola
½ cup Yogurt (vanilla or flavored)
Water ( 6 to 8 ounces)
Dinner
Garden salad
Salad dressing (3 tablespoons)
Salmon fillet (6 ounces)
Spinach, cooked 1 cup
Mashed Potato ½ cup with 1 tsp. butter
Whole milk (8 ounces)
Night
Plain yogurt (1/2 cup)
Sliced strawberries (1/2 cup)
Water ( 6 to 8 ounces)
You can take this menu up to 3,000 calories with the following additions:
Breakfast
Add 1 slice of whole-grain toast with two tablespoons of peanut butter
Morning or afternoon snack
Add one cup of low-fat milk
Evening snack
Add seven whole-wheat crackers or 6 squares of graham crackers
Talk to your own health care provider or a loved one's health care provider before using this information
You may also benefit from reading Pack the Protein
