Diet Diva
Diet Diva

Get advice on healthy eating, nutrition, and weight loss from expert dietitian Tara Gidus. 

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Eat Light, Eat Often

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Energy and performance are very important in my day-to-day work. In order to be an efficient full-time worker and full-time mom, I need to make sure I’m at the top of my game to provide the best for my family.  For many people, the first go-to energy booster is caffeine, but this only provides short-term energy and makes you crash later. To get proper energy that can be sustained and is good for my body I follow one simple rule: Eat Light, Eat often.

This way of life allows you to eat 350-500 calorie meals and 100-150 calorie snacks every few hours, leaving you satisfied and energized. Eating this way keeps your metabolism up, keeps you feeling fuller longer, and prevents overeating at later meals. These all aid in weight loss and weight maintenance, as well as provide increased energy and focus.

Follow these simple guidelines:

  • Eat every two to four hours
  • Make each main meal 350-500 calories with a balance of carbohydrates, protein, and fat.
  • Incorporate a 100-150 calorie snack between each meal
  • Don’t skip meals!

For each main meal, split your plate to always include grains, protein, and fruits/vegetables.  Having all three of these on every plate at every meal will provide you with sustained energy. Make sure that each meal you eat leaves you satisfied but not overly full.

For snacks, incorporate choices that are high in fiber and/or protein such as granola bars, a half an energy bar, hard-boiled egg, low-fat cottage cheese, Greek yogurt, fruit, veggies with hummus, lean meat, or a handful of nuts. 

Eating light and often is simple and natural. No diet plan, no quick fix, just a healthy and normal way of life. All you have to do is listen to your body’s signals and eat when you’re hungry and stop when you’re satisfied. Follow this plan and you’ll be healthy and energized in no time!

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Tags: Healthy Eating , Nutrition , Quick and Healthy

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About the Author


MS, RD, CSSD, LD/N

Tara Gidus is a nationally recognized expert and spokesperson on nutrition and fitness.

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