bigger is not always better

1. Small, Frequent Meals
Bigger is Not Always Better
Quarter 3

2. The Benefits
• May help in increasing calorie and protein
intake
– Particularly helpful for those who have little or no
appetite
• Reduces the tendency to over eat
• Controls portion size
• May be easier to eat and digest throughout
the day

3. The importance of Portion Size
• Portion size has increased drastically over the
years
• Clients often do not know how, or are unable,
to measure correct portion sizes
• Clients ability to measure smaller portion size
can help avoid the chances of over or under
eating

4. Portion Size Chart

5. Meeting Nutrient Needs Through
Small Meals
• Include fruits, vegetables, healthy fats, whole
grains, and protein
• Emphasize nutrient dense foods in all meals
• Avoid empty calories
– Cookies, cakes, soda etc.

6. Making a Small Meal
• Half the plate should include fruits and veggies
– Fruits and vegetables can be fresh, frozen, or canned
– When fruits and vegetables are canned try and look for
the following:
• Fruit canned in juice or water NOT in heavy syrup
• Low sodium vegetables
• Lean meats, alternate sources of protein, and
whole grains are encouraged
– Brown rice, oatmeal, 100% whole wheat bread
– Fish, chicken, beef
– Low-fat dairy, beans, eggs

7. Making a Small Meal
• Divide 2-3 large meals into 5-6 smaller meals
– Eat every 2-3 hours to avoid hunger pangs
– Include 2-3 carbohydrate choices in each meal
• What is a carbohydrate?
– Fruits, vegetables, rice, pasta, bread etc.