Duntroon Army Officer Selection - Australian Army

How often should I eat?
6-3
The Royal Military College - Duntroon
Most people think the less often they eat the better, especially if they desire to lose weight. Research
has shown, however, that you eat more energy (kilojoules) in one large meal than you would if you eat
small meals often. Your body also starts to hoard fats and carbohydrates in case this sudden fast lasts
and finally your malnourished muscles breakdown (atrophy) to provide energy therefore your
sedentary fat burning (basal metabolic) rate drops. The body works best on small meals taken every
two to four hours whilst awake.
SOME GENERAL MEAL GUIDELINES
Breakfast
Breakfast should be your best meal as this is the meal that breaks the fast caused by sleep. A
wholesome breakfast gives the body the energy to start the day. Suggestions include:
2 slices wholemeal toast with a scrape of margarine/butter, spread of conserve or fruit.
Porridge or wholegrain cereals, low fat milk and fruit.
Fruit and yoghurt.
Water, fruit juice, tea or coffee.
Mid morning
The dreaded morning tea of pies and coke or sugar and sweets should be avoided at all costs, (after
all we did not miss out on breakfast). Suggestions include:
2 slices wholemeal bread with a scrape of margarine/butter, lean meat and salad (can be
toasted).
Fresh fruit.
Fruit and yoghurt.
2 rice cakes or dry crackers with banana (and a little honey).
Wholemeal pikelets with jam (no cream).
Wholemeal scones (spare the butter and cream).
Lunch
Those heavy high fat meals will not only weigh you down, but will send you off looking for a corner to
take a nap. Suggestions include:
Lean meat and salad with a wholegrain bread roll followed by a piece of fruit.
Pasta or rice dish or rice/pasta with salad.
Soup and crackers.
Water, soda water, low fat milk, fruit juice, herbal tea, tea or coffee.
Mid afternoon
Similar items to those suggested at morning tea can be eaten here. If you crave something sweet by
this time of day, try a bowl of low joule jelly and fruit.