Six Smart Meals – A Latin American Variation
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. For this “special edition,” we’ve chosen foods that might appeal to fans of Latin American food.
Six Smart Meals
Breakfast
Egg (cooked any way)
Toast (1 slice of whole grain)
2 TBSP. soft avocado
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
1 medium yuca root or 1 medium plantain
½ cup pickled red onions
½ cup (cooked) Spanish Stewed Beans
1 cup cubed or 1 large fresh mango OR 2 large slices watermelon
with tajin-(spice) 1-2 tsp. as desired for taste
Mid-afternoon
Blender Drink:
2% milk ( 8 ounces)
Yogurt (1/2 cup vanilla or flavored yogurt)
1 cup papaya cubed
2 ice cubes if not using frozen berries
Dinner
Fish OR chicken OR turkey (3 ounces)
Spanish stewed eggplant (1 small eggplant)
2 tortillas
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)
Cinnamon stick
1 large orange, sliced or quartered
Mid-morning
Crackers (3 crackers)
Guava (1 cup)
Blanco cheese (2 oz)
Coffee (1 cup)
Water (6 to 8 ounces))
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
2 boiled eggs
1 slice whole grain bread or roll
Water (6 to 8 ounces))
Dinner
Garden salad
Salad dressing (3 tablespoons)
Salmon fillet (6 ounces)
1 cup Spanish stewed okra
½ cup white rice and ½ cup beans
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 2 ounces Blanco cheese
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
