In an age where busy schedules and erratic lifestyles dictate eating habits, the traditional three-meals-a-day structure is no longer a given. Snacking throughout the day, skipping meals, and experimenting with various eating patterns have become the norm. According to the National Health and Nutrition Examination Survey, the proportion of individuals consuming three meals daily has declined significantly since the 1970s. Stress and burnout are higher than ever, and structured eating patterns seem more challenging to achieve than ever.

We have all heard the phrase of golden rule—three meals a day keeps us healthy and energized. But is this really so? In today's fast-paced world where the schedules remain erratic and stress levels are soaring, sticking to the structured meal times appears almost impossible. Some believe that by doing IF, or only eating one meal at a certain time, which is consuming only one meal a day (OMAD), they become better. Others have evolved and graze throughout the day. Is the three-meal system a thing of the past? Does it even make scientific sense? The answer is not as simple as that. Let's break this down, separate some myths, and find out if meal frequency affects health.

However, does it even matter how many meals we are eating? Would smaller, frequent meals be healthier for our metabolic rate, or is intermittent fasting the better method? To clarify these questions, we spoke to Dr. Shubham Vatsya, Senior Consultant in Gastroenterology and Hepatology, and reviewed the current scientific research behind meal frequency and its effects on health.

Importance of Caloric Needs Regarding Meal Frequency

Ultimately, how many meals we need is going to depend on the individual needs for calories and nutrition. "The amount one should eat varies depending on one's goals-whether it is body weight maintenance, muscle building, or competition," says Dr. Vatsya. It may be portrayed in popular media as a matter of a straightforward formula: the amount of calories we take in balanced against the number of calories we burn, but the type and timing of those calories is where the differences will lie.

While calorie intake is an essential aspect for anyone seeking to lose weight, meal frequency is quite flexible. For athletes engaging in intense activities, more frequent meals may help the body recover by replenishing the lost energy.

Does Meal Frequency Impact Nutrient Absorption?

One of the popular myths is that nutrient absorption improves with more frequent, smaller meals. According to Dr. Vatsya, "The human body can absorb nutrients just as effectively from three meals or six meals a day." In any case, there are some exceptions—iron, calcium, and zinc share common pathways for absorption, so these minerals should be taken at times when their pathways are less crowded.

On the other hand, the intake of protein is more adequately measured through the total intake of the day and not in the number of meals. "The growth and repair of muscle is dependent upon the amount of protein you ingest on a daily basis rather than the frequency you ingest it," he adds. Takeaway: It's time to stop obsessing over how many meals are had and rather look at balancing essential nutrients across the day.

Intermittent Fasting vs. Frequent Eating

Intermittent fasting, promising benefits from fat loss to cognitive improvement, has been surging in popularity. "IF shows great metabolic and cognitive health benefits, particularly for those at risk of metabolic syndrome or diabetes," says Dr. Vatsya. Improving insulin sensitivity and promoting autophagy—a process by which cellular waste is recycled—may place IF over and above traditional meal patterns.

Intermittent fasting can also control hunger through the regulation of ghrelin and leptin, which are hormones that trigger hunger. Research has also shown that fasting may reduce oxidative stress and inflammation, major contributors to chronic diseases. Although IF may not be appropriate for everyone, a scheduled fasting window can serve as an alternative to eating often during the day.

Does Eating Too Frequently Harm Digestion and Mental Clarity?

Though not the general perception, in some instances, more frequent eating may force undue strain on the digestive system. "Non-stop food consumption poses the need to continually secrete digestive enzymes, resulting in bloating, gut inflammation, and enzyme insufficiency in some people," warns Dr. Vatsya.

Space feeding will allow for gut microbiota resetting, aiding digestion and absorption of nutrients. Prolonged intervals also stimulate autophagy, important for brain functioning, memory storage, and focus. Over-carb feeding consumed at close time intervals can even lead to the overproduction of insulin, with eventual development of resistance.

Those interested in their best gut and clear mental working should look to some structured eating plan or intervals of fasting.

What Is the Ideal Meal Frequency for a Healthy Lifestyle?

Ultimately, meal frequency should align with individual health goals rather than a universal guideline. Dr. Vatsya emphasizes that there is no "one-size-fits-all" approach:

For general health and easy digestion: 2-3 balanced meals per day work well.

For fat loss: Intermittent fasting is an effective strategy.

For muscle growth: 3-4 protein-rich meals a day are ideal.

For blood sugar management: three meals a day with minimal snacking and avoiding long gaps are recommended.

Three meals a day is not a strict rule but a cultural norm that has been shaped by lifestyle and dietary habits. Some people thrive on smaller, more frequent meals, while others benefit from intermittent fasting. What really matters is nutrient quality, portion control, and consistency.

As eating habits continue to evolve, it’s crucial to listen to your body, align your meals with your lifestyle, and prioritize nutrient-dense foods over arbitrary meal schedules. Whether you choose three meals, six meals, or a fasting approach, the key is to nourish your body in a way that supports long-term health and well-being.

Dr Shubham Vatsya is a Senior Consultant Gastroenterology and Hepatology at Fortis Hospital, Vasant Kunj, Delhi in India.

The US is preparing for a sweeping change in its food supply. Ever since the Trump administration has signed in, there has been a lot of changes in terms of the health sector, and now the focus is on the complete ban over petroleum-based food dyes. The Department of Health and Human Services (HHS) and the Food and Drug Administration (FDA) have announced a detailed plan to phase out petroleum-based synthetic dyes and replace them with natural alternatives. The shift is to be unfolded over the next few years. It will mark a significant milestone in food regulation and public health.

What Is The Timeline of Dye-free Future

The ban will be rolled out in phases. In the coming months, the FDA has planned to revoke the authorization for two synthetic dyes: Citrus Red No. 2 and Orange B. By the end of 2026, six more dyes - FD&C Red No. 40, Yellow No. 5, Yellow No. 6, Blue No. 1, Blue No. 2, and Green No. 3 will be removed from the food supply. FD&C Red No. 3 was originally to set for removal between 2027 and 2028, however, it will be phased out sooner.

In order to make this transitional easier, the FDA will accelerate its review of natural alternatives and promptly authorize four new plant-based dyes: calcium phosphate, Galdieria extract blue, gardenia blue, and butterfly pea flower extract.

Why Does This Matter?

While synthetic dyes are currently FDA-approved when used correctly, there have been new concerns. Some studies have shown that these additives are related to behavioral issues in children, especially with regards to hyperactivity.

FDA Comissioner Dr Marty Makary stated that American children have long been "living in a toxic soup of synthetic chemicals" and stressed the importance for cleaner food labels.

To deepen the understanding, the FDA will partner with the National Institutes of Health (NIH) to study how food dyes and other additives impact children's health and development.

Political Backing and Public Campaign

The Trump administration, under the banner of its health campaign “Make America Healthy Again,” has thrown its weight behind the plan. Robert F. Kennedy Jr., who heads the HHS, has long criticized artificial food chemicals. He stressed the lack of transparency and research on many of these additives, stating, “Four years from now, we are going to have most of these products off the market—or clearly labeled so you know what you are buying.”

Industry Reaction and Consumer Response

So far, food manufacturers have not been legally compelled to remove the dyes, but the government is working closely with them. Kennedy noted that industry leaders have shown a willingness to cooperate, recognizing the growing consumer demand for safer, natural ingredients.

Public health and environmental groups, such as the Environmental Working Group (EWG), have welcomed the move, calling it “long overdue.” Some states, like California and West Virginia, have already imposed restrictions on artificial dyes in school meals and packaged foods.

However, not everyone supports the change. The Consumer Brands Association has raised concerns about removing FDA-approved ingredients, urging that food policy remain rooted in scientific evidence.

White pumpkin or Ash Guard is a considerably rare vegetable which is packed with nutrients. It is rich in Vitamins A, B6, C, E and other important minerals. This makes it a perfect pick for those battling high cholesterol and heart issues. Research proves that it also acts as an antidepressant, promotes eye health, and is beneficial for people with asthma. They also help treat peptic ulcers, reduce inflammation, and have anti-ageing effects. All the aforementioned benefits are carried to its juice as well.

Here's What Is Special About Ash Guard Juice?

1. Rich in Nutrients

White pumpkin juice is a powerhouse of essential nutrients, including vitamins A and C, potassium, and iron. Vitamin A is crucial for maintaining healthy vision and supporting immune function, while vitamin C acts as a potent antioxidant, aiding in tissue repair and enhancing the immune system. Potassium helps regulate blood pressure and supports heart health, and iron is vital for oxygen transport in the blood. Incorporating white pumpkin juice into your diet can contribute to overall well-being by providing these essential nutrients. citeturn0search0

2. Powerful Antioxidants

White pumpkin juice is rich in beta-carotene, a powerful antioxidant that combats free radicals in the body. Free radicals can cause oxidative stress, leading to cellular damage and contributing to chronic diseases. By neutralising these harmful molecules, beta-carotene helps protect cells, supports overall health, and may reduce the risk of certain diseases. citeturn0search0

4. Radiant Skin

Packed with vitamins and antioxidants, white pumpkin juice promotes healthy and glowing skin. The nutrients help combat skin damage caused by environmental factors, reduce signs of ageing like wrinkles and fine lines, and improve overall skin texture and appearance. Regular intake can lead to a more youthful and radiant complexion. citeturn0search0

5. Boosts the Immune System

Rich in vitamin A, white pumpkin juice supports the immune system by enhancing the body's defense mechanisms against infections. Vitamin A also plays a role in maintaining healthy mucous membranes and skin, which serve as barriers to pathogens. Additionally, it supports vision and helps prevent eye diseases, including night blindness and age-related conditions. citeturn0search0

6. Organic Energy Enhancement

White pumpkin juice serves as a natural energy booster without the drawbacks of caffeine. Its nutrient-rich profile provides sustained energy levels throughout the day, making it an excellent choice for those seeking a refreshing and nutritious beverage to combat fatigue and enhance overall vitality. citeturn0search0

7. Reduces Inflammation

The anti-inflammatory properties of white pumpkin juice help in reducing inflammation in the body. Chronic inflammation is linked to various health issues, including arthritis and heart disease. By incorporating this juice into your diet, you may help alleviate inflammation-related symptoms and promote overall health.

How To Prepare A Refreshing Ash Guard Juice At Home?

To make white pumpkin juice, start by peeling and deseeding a fresh white pumpkin. Cut it into small cubes and rinse them thoroughly. Add the cubes to a blender with a little water to ease blending. Blend until smooth, then strain the mixture using a fine sieve or muslin cloth to remove pulp. For enhanced taste, you can add a pinch of black salt, a squeeze of lemon juice, or a few mint leaves before blending. Serve the juice chilled. It’s best consumed fresh to retain maximum nutrients and flavour. Avoid adding sugar to keep it healthy and natural.

Protein shakes are always the most popular when it comes to fitness. It is used to boost your protein intake and also support your muscle building. Not only that, but the benefits extends to supporting your bone health and weight loss. It is not an unknown fact that protein is the building block of human body and is one of the important macronutrients that helps us with growth, along with supporting cells, organs and tissues.

The great thing is that now it is easily accessible as it can be consumed via shakes. But, how exactly must one consume it? Is there a right way to consume it?

So, What Is The Right Way To Consume Protein?

The million dollar question is, whether you should consume your protein powder with milk or water? The answer depends on your health goals and of course, taste preference.

If you are focusing on a low-calorie intake, you can go for a water based shake, since water has no calories.

However, if you want to add on a few calories in your drink, you can then go ahead with milk. Milk is also packed with carbs, fat, and protein. There is substantial data that also supports that a cup of milk contains around 150 calories, 11.3 grams of carbs, 7,81 grams of fat, and 7.98 grams of protein.

What Else Matters When You Choose A Base For Your Protein Shake?

The taste and texture of your protein shake often come down to personal preference. If you enjoy a creamier consistency, try blending your shake with plant-based milks like almond, coconut, or soy. These options add richness and subtle flavor. Water-based shakes, on the other hand, tend to be thinner and more neutral in taste.

For those who are lactose intolerant—a condition where the body has trouble digesting lactose, the natural sugar in dairy—using water or lactose-free milk is a gentler choice. Consuming regular milk can lead to uncomfortable symptoms like bloating, gas, and even severe diarrhea.

What Are The Benefits Of A Water Based Protein Shake?

• Water has zero calories, so it could be a great way to consume for weight loss
• Water-based protein shakes are convenient and can be enjoyed without worries about the drink going bad
• When water is mixed with proteins, it can help cut your carbs intake

What Are The Benefits Of A Milk Based Protein Shake?

• Adding a cup of milk to your shake boosts its protein content
• Milk contains both whey and casein proteins, which support muscle repair and growth
• It's also a good source of carbohydrates that help restore glycogen—your body’s energy reserve used during intense workouts
• Research suggests that consuming milk after exercise can enhance muscle growth, ease post-workout soreness, reduce muscle damage, and aid rehydration
• In short, milk helps build strength and supports overall recovery

Which One Gives The Best Results?

Experts say that whether you use milk or protein powder in your shake, both can help you reach your fitness goals. However, mixing protein powder with milk might be better for people who go to the gym or lift weights often.

Milk supports muscle growth and helps reduce soreness and muscle damage after workouts.

Protein powders like whey or pea protein offer similar benefits. So even if you choose water instead of milk, you’ll still get the advantages of using a good protein supplement.