Our brain is an incredible organ, but it needs accurate fuel to properly work and that’s why eating is essential. Dietitian Tara Schmidt explains that the brain needs a steady supply of certain substances, such as glucose, vitamins, minerals, and oxygen because without them your brain can feel tired, slow, or foggy. So, eating the right way can make a big difference in how your brain works. But how often should we eat, and what kind of meals are best? Let’s see what experts say.
Eating frequency
The amount of times we eat in a day can affect our memory, concentration, and overall brain performance. According to dietitian Angel Planells, smaller and more frequent meals can help the brain by:
- Preventing large swings in blood sugar.
- Spreading nutrients throughout the day.
- Reducing mental fatigue.
However, there isn’t a single plan that works for everyone. Some people do better with three main meals a day, while others benefit from more frequent, smaller meals.
How often should we eat?
When we talk about eating, experts recommend three to five eating episodes a day for most people (this could mean three main meals plus one or two small snacks). Tara Schmidt, lead dietitian at the Mayo Clinic, says it depends on your individual needs, for example:
- People who need more calories may benefit from more frequent meals.
- People who have trouble eating large portions at once can also benefit from smaller, more frequent meals.
The goal is to keep your brain fueled without long gaps of fasting that can make it hard to focus.
Balanced meals
Even if you eat three meals a day, it’s important that those meals are balanced. To make this possible, you should include:
- Protein (like eggs, chicken, beans)
- Healthy fats (like nuts, avocado, olive oil)
- Carbohydrates (like rice, whole grains, fruits)
- Vitamins and minerals (from vegetables and fruits)
If your meals are too large, too small, or spaced too far apart, your brain can feel sluggish. So, eating balanced meals at reasonable times helps keep your mind alert and your memory sharp.
Balanced meal recipe
In case you want to try a balanced meal, but you don’t know what to cook, we got an idea for you: grilled chicken with quinoa and veggies. Yummy! It will take you 10 minutes to prepare it and 20 minutes to cook it, so let’s see which ingredients you need:
- 2 boneless, skinless chicken breasts
- 1 cup quinoa
- 2 cups water or low-sodium broth
- 1 red bell pepper, chopped
- 1 zucchini, chopped
- 1 small carrot, sliced
- 2 tsp olive oil
- 1 tsp garlic powder
- 1 tsp paprika
- Salt and pepper to taste
- Optional: lemon wedges for garnish
Now, let’s continue with the process:
- Cook the quinoa: Rinse quinoa under cold water. In a medium pot, combine quinoa and water/broth. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes until water is absorbed. Fluff with a fork.
- Prepare the chicken: Rub chicken breasts with olive oil, garlic powder, paprika, salt, and pepper.
- Grill or pan-cook the chicken: Heat a grill pan or skillet over medium heat. Cook chicken 6–7 minutes per side until fully cooked (internal temperature 165°F / 75°C).
- Cook the veggies: In the same pan, add a little olive oil and sauté bell pepper, zucchini, and carrot until tender but still crisp (about 5–7 minutes).
- Assemble the plate: Divide quinoa between plates, top with chicken, and add the sautéed veggies. Squeeze lemon juice over the top if desired.
Your own eating plan
Experts stress that eating frequency is not one-size-fits-all. Tara Schmidt reminds people to think about how changes in meal frequency affect the foods they actually eat. Eating more often can sometimes lead to consuming more calories than needed. On the other hand, it can also make it easier to meet your nutritional goals.
So, whether you prefer three larger meals or five smaller meals a day, the key is to find what works best for your body and your brain.
To sum up
Now that you know how eating affects your brain, think of every meal and snack as a way to power up your mind and not about filling your stomach. By choosing balanced foods and keeping your brain fueled consistently, you’re giving yourself the best chance to think clearly, stay alert, and tackle your day with energy.