You've heard the saying, "breakfast like a king, lunch like a prince, and dinner like a pauper." We consulted registered dietician Lenny Versteegden for insights on ideal calorie intake per meal to support your health goals.
Dietician Lenny Versteegden: "Daily calorie needs vary based on your current diet, body weight, and goals. For those at a healthy weight maintaining it, requirements are higher than for weight loss. With a less active lifestyle common among Dutch adults aged 30-50, women typically need around 2,000 calories daily, and men about 2,500."
Prioritize breakfast, aiming for 10-15% of your daily energy needs—that's roughly 350 calories for women (adjust based on individual needs), leaving 1,650 for the day. Structure lunch and dinner at 500-600 calories each, with 500 calories for snacks like dairy, fruit, sandwiches, or a mindful treat with coffee.
The proverb "breakfast like an emperor, lunch like a king, dinner like a beggar" underscores breakfast's importance. Studies show skipping it leads to nutrient shortfalls hard to recover from later. Hunger often drives unhealthy snacking high in fats and calories but low in vitamins and minerals. A nutrient-rich breakfast sets you up for success—it's half the battle won!
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