Most cultures in the world eat about every six hours with three main meals that correspond to breakfast, lunch and dinner – varying in how abudant each meal is. This customary habit was created initially as a response to our body’s need for proper continuous nutritional intake, a fundamental part of our metabolism’s function that allows us to carry out daily activities. But the three-meals-a-day phenomenon is also based on a social construct that is well-rooted in our culture. So let’s see how the habit of the three meals truly started and how it has changed over time.
The history of three meals a day
Going back through the history of food, we know that breakfast has been an absent meal for most. In ancient times, people usually ate one daily meal that was considered unique and abundant to any other time for eating. For example, the ancient Romans consumed only one meal around midday, considering it a healthy choice and the only one able to guarantee good digestion. The ancient Greeks, on the other hand, seem to have anticipated the future trend of three daily meals; they were the first to introduce the new concept of ‘breakfast.’ In fact, many of the ancient Greeks used to eat bread soaked in wine as soon as they woke up, probably a custom born from the need to soften stale bread. Then the day wore on and a frugal lunch would follow then a heartier meal later in the evening. Beyond the ancient Greeks, however, the ‘morning meal’ was not even contemplated for centuries. In the Middle Ages, for example, people were not allowed to eat before morning mass and dinner was the main meal. Although initially the concept of ‘breakfast’ was exclusive to the aristocratic class, the first meal of the day as we understand it now would not make its first real appearance until the 17th century, when the first breakfast rooms were also designed. During the Industrial Revolution of the 19th century, however, with its normalization of working hours, the habit of having both breakfast and lunch developed – as a pre-working meal plus a break at half-day, leading to current habit of three daily meals. At that time, the first "street food" spots near factories started up and mass-produced food became more common. Needless to say, in times of poverty and post-war times, rations were limited and so was the possibility of eating three meals. The definitive consecration of breakfast, lunch and dinner as eating habits and social rituals that were ultimately most favored in the 1950s, with the introduction of cereal and the invention of the toaster in the USA – sliced bread and instant coffee. Following the American model, the belief that breakfast was the main daily meal also started to spread in Europe.
Evolution of the custom to present day
Over the centuries, there have been many factors (from economic to religious), that have basically conditioned us to eat three meals a day – and there have also been many studies that have denied the importance of one meal rather over the other or studies that even propose alternative dietary models altogether. In more recent times, though, factors such as technology, trends, globalization and, of course, the growing development of the ‘fast food,’ ‘take away’ and ‘junk food,’ have led us to conditioning ourselves to a different pace of life with a different kind of diet. So these days, with the evident change in routine of most countries, Millennials are increasingly breaking the paradigm of the three-meals-a-day concept, fasting more and more with different eating timetables.
FAQs
Aiming for Optimal Calorie Distribution
Why should you eat three times a day? ›
By eating consistently three times daily, it's easier to avoid consuming too many calories, which could lead to weight gain. Supplementing light meals with nutritious snacks also helps.
Where did the idea of three meals a day come from? ›
The three meals per day concept originated with Englanders who achieved financial prosperity. European settlers brought their eating habits with them to America. Unfortunately, practicing antiquated, meal etiquette often causes you to consume calories when you're not hungry.
Why are we told to eat three meals a day? ›
In one sense, it all comes down to math: The average adult human requires 2,000 calories per day, and you're only awake for so many hours. "Across all peer-reviewed research and health practices, three meals a day is a general recommendation to encourage consistent, adequate energy intake," Miluk said.
Do all cultures have three meals a day? ›
Many cultures eat small, frequent meals while others stick to three larger meals per day. What are the health implications? Well, there is no global consensus on how many meals one should eat to stay healthy.
How many times a day did ancient humans eat? ›
Responsible fasting is a game-changing secret that many people have used to help maintain a healthy weight. It is a natural dietary consumption method that can lead to fat loss and countless other health benefits for healthy living.
Will I lose weight if I eat 3 times a day? ›
The Bottom Line
There are no health benefits to eating more often. It doesn't increase the number of calories burned or help you lose weight.
How many meals did Romans eat a day? ›
Typically, the Romans ate three meals a day. Originally, the Romans had a small breakfast called the ientaculum in the morning and then a huge meal called the cena around two in the afternoon, then another small meal called the vesperna later on in the night.
How many meals a day did people eat in the 1700s? ›
Yes, the colonists would have eaten 2-3 meals a day. For breakfast colonist might have eaten porridge or mush, which is a warm cereal and could have been made with cornmeal, oats or beans. They may have had bread with butter and jam, but one thing they would not have had was milk!
Did Native Americans eat three meals a day? ›
Native North Americans would eat when they were hungry intuitively, and through a more traditional Hunter-Gatherer diet. This would require food to be eaten when the opportunity arose due to the relative scarcity of sources (2).
Eating one meal a day can increase your blood pressure and cholesterol. This occurred in a group of healthy adults who switched to one meal a day to participate in a study. If you already have concerns in either area, eating just once a day might not be safe. Eating one meal late can cause your blood sugar to spike.
Is it okay to eat two meals a day instead of three? ›
Based on research that shows eating two meals won't necessarily get you all the nutrients you need, though, I do recommend choosing three medium-size meals between 400 and 600 calories, plus one to three snacks at 150 to 200 calories per day for optimal nutrition and satiety.
How many times a day should you eat to stay healthy? ›
Deciding how often to eat is largely rooted in individual preference; there is no one right way. Experts suggest aiming for at least three meals a day and then listening to your body's hunger cues from there. While meal timing is an important consideration, the quality and quantity of food you eat matters the most.
Are humans supposed to eat three meals a day? ›
How many meals a day should we eat to achieve and maintain a healthy weight? Most of us were taught to have “three square meals” a day. But having more smaller meals throughout the day can help balance out our hunger and calories.
Are 3 meals a day healthy? ›
So, the science seems to say the healthiest way to eat throughout the day is to have two or three meals, with a long fasting window overnight, to not eat too early or too late in the day, and to consume more calories earlier on in the day.
When did humans start eating three times a day? ›
By the late 18th Century most people were eating three meals a day in towns and cities, says Day. By the early 19th Century dinner for most people had been pushed into the evenings, after work when they returned home for a full meal. Many people, however, retained the traditional "dinner hour" on a Sunday.
What happens if you don't eat 3 times a day? ›
Skipping meals: Causes the body to lower its metabolism (how much energy it needs to function) Causes us to burn less energy (fewer calories) Can lead us to gain weight when we eat our usual amount of food Leaves us with little energy because the body has run out of the fuel we get from food Leaves us sluggish and ...
Is it okay to eat one meal a day? ›
Eating one meal a day can increase your blood pressure and cholesterol. This occurred in a group of healthy adults who switched to one meal a day to participate in a study. If you already have concerns in either area, eating just once a day might not be safe. Eating one meal late can cause your blood sugar to spike.
Is it okay to only eat two meals a day? ›
The two meal diet plan is a form of intermittent fasting, which is one of the most popular new diet trends in the country. It's a good thing, though, because there is scientific evidence that intermittent fasting is a great way to lose weight and improve your holistic wellbeing.
What is the importance of eating 3 meals? ›
Aiming for Optimal Calorie Distribution
One advantage of eating 3 times a day is that you are spreading your calories across your day, so you don't get too hungry between meals. Another is that you aren't spreading your calories too thin, so you are more likely to feel satisfied after each meal.
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