Four Squares

31% of men and 35% of women in the United States are now considered obese. Tens of millions of people are on a diet. We Americans have an eating problem.

We all know we should eat more nutritious foods, like fruit, vegetables, and whole grains. What we often neglect is to eat often.

How many of you ate three meals every day last week? How many of you ate more often than that?

You can get all your vitamins, minerals, and calories for the day in one meal. All too often, people do. Everyone is too busy to eat right. We either skip meals or cruise into Burger King for a quick burger and fries. We try to take shortcuts, but eating right isn't just about vitamins and calories… it's about enjoyment, it's about comfort, and it's about health!

We don't have to live our lives like this! Break free of the fat and sugar and eat at least four healthy meals a day.

Yes, four: breakfast, lunch, at least one snack, and dinner. It isn't as hard as it sounds. We can all make enough time to eat by planning ahead, and buying healthy food we enjoy.

I especially recommend bringing a piece of fruit, a Ziploc bag of vegetables, or a granola bar with you when you leave home for work or to do chores. Eat it when you start to get hungry, and you won't be starving when you sit down to your regular meals.

I know that when I'm starving, I eat fast. I keep eating until my body lets me know it's full. It takes about twenty minutes for your stomach to get it through to your brain that you aren't hungry any more. I don't know about you, but I can eat a lot of food in twenty minutes!

I've never been able to take food for granted. I have chronic low blood sugar. That means if I eat sugary foods instead of a healthy meal, I feel sick. I get tired, I get cranky, and often I get headaches. If I simply skip a meal I could have vicious mood swings. I have learned to plan my meals ahead to make sure I feel my best. You can too.

My friends all know there are times when you just have to stop to feed Dawn. They make jokes about me eating them if they don't hurry. The worst time was once when my parents were out. I had planned to have dinner with my boyfriend. Then he told me that he was going to take me home before dinner. I cried! and he took me out.

I know it's sometimes difficult to eat three meals a day, let alone four. Life's little emergencies tend to get in the way. A little effort can overcome those obstacles and make us healthier. That means more energy, a more positive attitude, and higher productivity as well as just feeling good.

Eating regularly - a little bit at a time, three to six times a day - helps us eat healthier. When you've had a nutritious snack, it is much easier to turn down fattening or sugary foods, and to eat less when confronted with a fast-food meal.

I know I'm not the only one who doesn't feel good when they don't eat right. I watch other people. I talk about my problems and other people tell me theirs.

A lot of people skip meals. Teenage girls and boys in sports with weight limits, like wrestling, skip meals to stay thin. Other people get too busy to eat right. Many of my friends regularly skip meals. I've heard such excuses as "But eating in the morning makes me sick" and "oh, I forgot." I suspect some of my friends have even starved themselves to see how long they could go without food, or even just to find out what would happen.

What does happen? They get irritable, they can't understand why they're so tired all the time, and sometimes they even start shaking uncontrollably. Often, they don't recognize the symptoms for what they are: a physical reaction to a lack of proper nutrition.

My friends don't realize what they're doing to themselves! They're making themselves sick and they don't even know it. Are you?

Make sure you eat breakfast. Keep something on hand to eat on the run. Take a piece of fruit, maybe a granola or cereal bar to go with it, and milk instead of coffee in your travel mug. Bran muffins and bagels are also easy to take in the car.

Keep something on hand to snack on. There are plenty of healthy, portable snacks available. Check the produce and cereal sections of the grocery store. I'm sure you'll find something you like - maybe something you haven't had in a long time.

If you have trouble making time for lunch, pack one ahead of time, perhaps the evening before you'll need it. Sandwiches, yogurt, and beef jerky all travel well.

Don't forget dinner! Get something pre-cooked from the grocery store rather than going out if you're pressed for time. Or, choose something that doesn't need to be cooked for very long.

If you are one of those people who make excuses not to eat your four meals a day, think twice. Plan ahead. Decide what you will eat tomorrow today, and shop smart: find quick-fix, healthy foods you like and keep some around the house.

I like to keep yogurt at my friend's house, where I often eat quick meals. I keep dried fruit and nuts in my car. You may find it handy to keep a box of individually wrapped granola bars in your desk at work. When you've forgotten your snack or you discover your lunch will be late, dig into your stash to curb your appetite.

Don't take food for granted, or use vitamins as a crutch. There is no good excuse for skipping meals. Eat four times a day. You'll feel better for it.

last updated August 2, 1999