Distribute food during the day into three meals and two or three light takes away your hunger and health benefits. Distribute food throughout the day, with three main meals and two or three light snacks with foods that will remove hunger, including vegetables and are low in fat, it's better to eat only three times a day. Benefits Eat every three to four hours is one of the lifestyle changes easier to make and give more benefits to your health. Many studies have found that this form of feeding brings many benefits to your heart, stomach, brain, level of blood glucose, body weight and energy. Heart: When we eat, the heart increases its efforts to bring to the stomach

and intestines an extra amount of blood needed for digestion. Meals heavy heart subjected to a major additional effort. Cholesterol: People who eat five or six times a day have lower cholesterol levels and lower risk of heart attack compared to those who eat three large meals. Glucose: Large meals force your pancreas to secrete more insulin, which can lead to clogged arteries. Digestion: The higher the food, the digestive effort increases the probability that a part of the food back into the esophagus, causing indigestion, acid reflux, heartburn or heartburn. It's easy! If it is your custom to make five or six small meals, you learn this new habit will be easier than it seems if you follow these tips from the experts: 1. Divide everything into two. Separate each of your three meals a into two parts. In making breakfast cereal with milk and fruit, and whole-grain bread and reserve juice for the mid-morning snack. At lunch eat chicken salad and a baked potato saved by midafternoon. At dinner making vegetable soup with a slice of bread and reserve a chopped apple with light yogurt if you get hungry before bedtime. 2. Reduce calories. Evita small meals full of calories and the cupcakes. Look for foods low in fat and sugar and higher in fiber like fruits, vegetables and wholemeal bread. 3. Control rations. Pay special care in serving sizes, except for vegetables. It's easy take care and takes snacks in excess, consuming more calories in small meals on strong. 4. Take them to work. Have some healthy snacks in the fridge for the office and heat it in the microwave, such as lentil soup, steamed rice, oats, popcorn without fat. Or cold things such as nuts, muffins, oatmeal, light yogurt or tomato juice. 5. Bring food in your travels. Do not use travel as an excuse to leave your five meals. You bring the snacks in the car, in your purse or in your suitcase of the aircraft. They are easily transportable bags of raisins, minienvases cereal, cans of juice or crackers. 6. Eat little but healthy. The spread meals will help you eat more healthy foods like fruits and vegetables. Some options are: broccoli, tomato soup with tortilla chips, grapes, bananas, carrots, chili and lemon. 7. Prepare quick options. Develop rich foods and do not spread takes a lot of time, such as cereal with light milk, instant soups, light yogurt with fruit or cereal, panela cheese cubes. 8. Avoid the temptation. In restaurants seeks input instead of main course. Or eat only half of the plate and take the rest home. 9. Come as a family. Instead of the traditional family dinner, prepare a rich snack and then share a dessert fruit, low fat and sugar.