How to get nutrients when you don't eat important meals

2024-03-23 08:53:00, Shëndeti CNA

How to get nutrients when you don't eat important meals

Illustrative photo

You may find yourself at a time in your life where you are so busy and stressed that you forget to eat. But when you skip meals, you miss out on essential nutrients that your body needs. AgroWeb.org gives you some tips on how to replace nutrients and some tips about meal consumption below.

What happens to your body when you skip a meal?

Skipping a meal once in a while is not a cause for concern, but if you have a habit, it can cause negative effects on your body, such as:

You have less energy

Carbohydrates are like fuel for the body. Specifically, complex carbohydrates, which digest slowly and provide energy throughout the day. They also have B vitamins, which help your body release energy from food and support brain health.

You are more likely to eat more food

If you don't get enough fiber, your blood sugar will go up and down, causing more hunger. This increased hunger can lead to overeating, putting your weight at risk.

Your body cannot repair itself

When you skip a meal and deprive your body of protein, muscles cannot repair, rebuild and recover properly. The body can also break down your muscles for energy.

How to make up for a missed meal?

To make up for a missed meal, you should eat a balanced meal at least twice a day. How to build a balanced meal? These nutrients will make up for what you're missing.

Protein sources such as:

Eggs
Beans
Chicken
Tofu
Yogurt Nuts
and seeds
Good sources of complex carbohydrates high in fiber, such as:
Brown rice
Quinoa
Oats Sweet
potatoes
Whole grain pasta

AgroWeb.org advises you to consume 20 to 30 grams of protein per meal to make up for what you lost earlier in the day.

A similar meal could be a whole grain pasta dish + vegetables + cheese + another protein source like chicken or 1/2 cup of legumes. You should also consume snacks between your meals, which should be nutrient-dense.

This could be 1 cup yogurt + 1/2 cup granola + a handful of nuts/seeds + 1 cup fruit

Tips on how not to skip meals

If you forget breakfast or lunch, setting an alarm on your phone can prompt you to take a break to eat. If you don't have time to eat breakfast, eat something light as you run out the door. A little something is better than nothing./ AgroWeb.org