Is there a right time to eat? Nutritionist explains why timing your meals matters
'Irregular meal timings can disrupt our natural circadian rhythm and impact everything from digestion to cognitive performance,' clinical nutritionist Palak Nagpal tells IndiaToday.in. This pattern-long gaps between meals, quick but unhealthy food choices, and constant fatigue -- is all too common among both students and working professionals.WHY DOES WHEN YOU EAT MATTER?Our bodies run on an internal clock known as the circadian rhythm. It controls more than just sleep, it affects how our digestion, metabolism, and hunger signals work throughout the day. Eating in sync with this rhythm helps everything function better.When you skip meals or eat too late, this clock gets thrown off. You might find yourself dealing with bloating, low energy, mood swings, or trouble concentrating.'For students and working professionals, long gaps between meals or hurried eating often leads to nutrient-poor choices and reduced energy levels' Nagpal explains.And that's when you start reaching for whatever's quick-chips, biscuits, caffeine, just to get through the day.SO, WHEN SHOULD YOU EAT?There's no rigid schedule for everyone, but broadly, nutritionists recommend spacing meals every 2.5 to 3 hours to keep your metabolism steady.'Meal timing is just as important as meal quality. Ideally, meals should be spaced every 2.5–3 hours to maintain metabolic balance,' Nagpal says.It doesn't mean eating constantly, it means giving your body steady, reliable fuel throughout the day. A nourishing breakfast soon after waking, a timely lunch, and a light dinner a few hours before bedtime can make a big difference. A fruit between meals, a handful of roasted chana, or even a small homemade snack can help bridge the gaps.THE REAL WORLD PROBLEM: TIME ISN'T ON OUR SIDEOf course, sticking to this routine isn't always easy. Whether you're running late for class or buried in deadlines, food often takes a backseat. But ignoring hunger cues trains your body to run on empty, leading to overeating later, poor digestion, and a constant feeling of fatigue.
Traditional Indian poha dish (Photo: Pexels)
Start small - carry a home-packed meal when possible, or keep something handy that won't spoil easily. Even familiar combinations, like a simple wrap with paneer and vegetables, poha with peanuts, or leftover dal and rice can go a long way when eaten at the right time.'Prioritising balanced, nourishing tiffins, rich in complex carbs, healthy fats, protein, and fibre. It can help stabilise blood sugar, improve focus and support gut health,' Nagpal explains.FOR PARENTS: TIMING HABITS START YOUNGFood habits are often passed down. Children watch how adults eat-how regularly, how mindfully, and with what kind of attitude. Nagpal reminds us, 'Parents play a key role by modelling regular eating habits early on and encouraging children to eat mindfully.'Eating together when possible, avoiding phones during meals, and keeping a consistent meal routine at home can shape healthier habits in the long run.PLANNING HELPS MORE THAN WILLPOWERUltimately, eating on time doesn't have to be complicated. With a bit of planning, like prepping the night before or setting gentle reminders, you can build a rhythm that supports your daily life.
Prepping meals the night before can help build a rhythm that supports your daily life. (Photo: Pexels)
advertisementAs Nagpal puts it: 'Even simple planning like prepping meals ahead or choosing the right food combinations can make a huge difference in sustaining energy and well-being throughout the day.'Whether you're working late or rushing to your next lecture, feeding your body regularly is not a luxury, it's a basic form of care. Because when you eat right, and at the right time, everything else feels just a little easier.-Article by Arima Singh- Ends
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