NEW YORK, April 12: Mealtimes can vary significantly depending on the individual—some people wake up ready to eat a hearty breakfast, others follow intermittent fasting and delay their first meal until noon, while some may not remember to eat until the afternoon. While when to eat largely depends on personal preference and daily schedules, it’s essential to understand that the timing of your meals can influence your health.

Maintaining a consistent eating schedule helps regulate your circadian rhythm, the body’s internal clock, and supports metabolic health. Proper meal timing can also aid in blood sugar regulation and improve energy levels throughout the day.

Expert nutritionist and registered dietitian, Lisa Young, recommends eating breakfast within one to two hours of waking to stabilize blood sugar and reduce the risk of metabolic diseases such as Type 2 diabetes, obesity, cardiovascular disease, and early mortality. If you’re not a morning person, Young suggests keeping breakfast light, but still having something to eat, even if you’re not hungry.

“Skipping breakfast may lead to lower energy levels, overeating later, and difficulty concentrating,” Young explains. She advises a balanced breakfast that includes complex carbohydrates, protein, and fats to help maintain steady energy levels and regulate hunger.

Research supports the importance of eating in the morning: a 2019 study found that skipping breakfast was linked to higher rates of obesity. Additionally, Young recommends eating most of your calories earlier in the day, noting that a study found people who consumed a larger breakfast and smaller dinner experienced greater weight loss and waist circumference reduction—an important factor for heart health.

For lunch, Young suggests eating between noon and 1:30 p.m., with meals spaced about three to five hours apart. If you’re hungry between meals, or if meals are spaced more than four to five hours apart, she encourages incorporating snacks that are rich in protein and fiber to help sustain you.

Skipping meals or going too long without eating can lead to fatigue, irritability, overeating, and disruptions in metabolism and blood sugar balance. To prevent these issues, Young advises having dinner before 7:30 p.m., or at least two to three hours before bedtime, to allow digestion time and ensure quality sleep. An early dinner, around 5:30 p.m., may also help reduce the risk of heartburn and gastrointestinal problems.

There’s significant evidence showing that eating late at night can increase overall calorie intake and raise the risk of obesity. Studies indicate that the hunger hormone, leptin A, decreases later in the day, which can encourage overeating at night. A 2022 study found that people who ate later were more likely to feel hungry during the day and tended to overeat starchy, salty foods and meat. They also burned fewer calories compared to those who ate earlier.

In addition to meal spacing, sticking to a consistent eating schedule supports your circadian rhythm, enhancing digestion and overall health. Irregular meal timings can disrupt your body’s internal clock, affecting sleep and metabolic processes. Hormones like cortisol and melatonin, which regulate energy levels and rest, are influenced by meal timings. Disrupting this cycle can increase the risk of developing conditions like diabetes.

Although Young recommends these general guidelines, she emphasizes that meal patterns should be tailored to individual needs, lifestyle, and hunger levels. "Tuning into your hunger and how you feel is most important," she says. "What matters most is balanced, portion-aware eating that fits your lifestyle and keeps you energized."