How much food should Indians eat in a day?
Needless to say, mealtime is sacred in every Indian household, with many following a strict four-meal routine – breakfast, lunch, tea time and dinner. But have you ever wondered if this is really the best approach?
Indian Love To eat!
In the Indian household, meal time is almost sacred, and calorie counting often takes a back seat. A typical desi family enjoys two to three meals a day – and that’s not even counting those essential tea sessions that keep us going!
While our love of food is undeniable, and the excessive variety makes moderation difficult, it begs the question: Is it okay to enjoy elaborate four-course meals, or are we simply overeating?
What does history say?
While eating three meals a day is almost inevitable today (unless you’re following some kind of diet), did you know that breakfast wasn’t always part of a typical Indian diet?
Until the 14th century, eating food early in the morning was not common in India. Meals began around noon and the only other major meal was dinner, which was lighter than lunch.
“Since the population mainly consisted of land-owning farmers and gatherers, this method worked best for them,” said Amarnath Helambar, executive director and CEO of NextG Apex India Pvt Ltd. The New Indian Express,
As more Indians began to find jobs in farms, homes, and factories, eating habits changed. What was once reserved for children, the elderly or the infirm became a routine for many workers, as they started their day with an early breakfast.
In the 19th century, the arrival of the East India Company introduced the idea of tea, coffee and breakfast as formal meals, especially among the elite.
But is this the right way to proceed?
“There’s an old Indian saying, ‘There’s an old Indian saying,’ says Ishanka Wahi, a Dubai-based culinary nutritionist and holistic wellness coach.two square meals, have to eat twiceSo, ideally, for a relatively low-activity lifestyle, two to two and a half meals a day should suffice. This might mean having a small snack, such as nuts, with two main meals instead of three larger meals.
Bharathi Kumar, dietitian at Fortis Hospital, Bengaluru, agrees that while two meals may work for many people, factors like age, activity level and health goals also play a role in deciding what is right for each individual. What an ideal.
Recent studies indicate that frequent eating may actually confuse hunger signals and lead to overeating, especially with carb-heavy snacks.
Do Indians tend to overeat?
The typical diet of India is rich in carbohydrates and fats, which, as research shows, can increase appetite and lead to overeating. With calorie-laden foods at every meal, it’s worth asking: where does this leave us?
Dr. Madhusudan Singh Solanki, senior psychiatrist and head of psychiatry at Max Smart Superspeciality Hospital in New Delhi, explains, “The rich diversity of Indian cuisine, with its vibrant and spicy dishes as well as the cultural emphasis on shared meals and food-centric rituals, helps in brain recovery. can distract and encourage overeating.”
Food as a love language
In India, food is not just sustenance; It is a love language. We celebrate, console, and express affection through food. “Our undefined eating patterns lead us to overeat,” says Ishanka Wahi.
“Many people emotionally indulge in food, attracted to sweets and high-calorie foods with low nutritional value. In India, food is our way of expressing many of our emotions,” she adds.
portion control challenge
Portion control can be difficult when it comes to Indian food, which is typically multi-course and carb-heavy. Given that India is largely vegetarian, many people rely on pulses and dairy for protein. However, lactose intolerance affects 60-66 percent of Indians, and lentils – the main protein source – contain more carbohydrates than proteins. So, even though we have a lot of calories, we are not getting the desired benefits from it.
How many meals do experts recommend?
Ishanka Wahi recommends two to two and a half meals a dayWith some considerations for people with specific needs such as pregnancy or diabetes.
“For a normal, healthy person, I highly recommend eating according to circadian rhythms—essentially, eating with the sun,” explains Wahi.
“This means a feeding period of about six to eight hours, ideally between 12 noon to 6 pm or 11 am to 7 pm, with no food after sunset. When you limit eating to a smaller limit, you naturally keep meals to around two and a half, giving the body a rest and a chance to digest properly,’ she adds.
On the other hand, Parmeet Kaur, principal nutritionist and dietitian at Marengo Asia Hospital, Gurugram, suggests Structured Three-Meal Approach With portion control. For a balanced daily calorie intake, she recommends 400-500 calories for breakfast, 500-700 for lunch, and 400-600 calories for dinner, while limiting snacks to about 200-300 calories as needed. Are.
Finding what works for you
Ultimately, the “right” number of meals depends on your lifestyle, health needs, and what’s best for you, whether you prefer an Indian or Mediterranean diet. Whether you choose to skip breakfast, have a lighter dinner, or adjust meal times, it all depends on how your body reacts to these changes. Every body is different – adjust and adapt accordingly.
However, keep an eye on your calorie intake, as this is where we often go wrong. Whether you follow an Indian, Mediterranean, or continental diet, it’s calories that ultimately make or break the deal.
