Plan your meals before you eat them and the reason is…

New rules and guidelines developed by American doctors stating that the organization of meals and traditional snacks in advance and eat breakfast daily may help reduce the risk for heart disease and blood vessels.

A scientific statement from the American Heart Association emphasized that “eating more calories early in the day and consuming less food during the night may also reduce the risk of a heart attack, stroke, or other cardiovascular disease.”

“Maybe when we eat is important in addition to what we eat,” said Marie-Pierre Saint-Onge, who heads the group that wrote the guidelines and is a nutrition researcher at Columbia University Medical Center in New York. In the Circulation, St. Onggie and colleagues noted that up to 3 0 % of American adults may not eat breakfast regularly, a habit that has become more common in recent years, as more people rely on daytime snacks instead of From eating 3 traditional meals. When people eat breakfast daily, they are not likely to be exposed to factors that cause cardiovascular disease, such as high cholesterol and high blood pressure. It is likely that those who do not attend this morning meal are more vulnerable to factors such as obesity, malnutrition, diabetes or high blood sugar.

“This is because timing of meals may affect health by affecting the body’s internal clock,” Saint-Onge explained in an email. The body may not deal with sugars at night as it does during the day, and studies of shift workers have linked this to an increased risk of obesity and heart disease compared to those who do normal work during the day. “We know from population studies that eating breakfast is associated with reduced weight and healthier meals, as well as reduced risk of cardiovascular disease,” said Saint Ongai.

The guide stated that “a healthy meal is one that relies more on fruits and vegetables, whole grains, low-fat dairy products, chicken and fish. Eating well also means limiting your intake of red meat, salt and sugar-sweetened foods.

“Choosing what to eat in advance, especially for those who are motivated by their circumstances to eat while at work, may help create a better heart-healthy diet,” Saint Ongai said.

“Thinking ahead may also help people eat the right amount of food during the day and at the right time,” added Samantha Heller, a nutritional scientist at the Langone Medical Center at New York University and a co-author of the guide.

“Another trap is eating after dinner,” she said. “Eating during the night is a popular and easy way to add unnecessary calories and add weight over time because people snack in front of TV screens, computers, or tablets.”

Heller’s advice is, “Once dinner is over, the kitchen must be closed. If your schedule is disturbed and you can not eat dinner until late in the evening, then eat a little during the night.