Lauri Wright, nutritionist, on having three meals a day: “What you eat matters more than when you eat”
While most of us eat three meals per day, this routine is “not a strict requirement for health”, according to a nutrition expert.
Three meals a day “not a strict requirement for health”:
“From a nutrition and metabolism perspective, what you eat matters more than when you eat for most people.”
Who said this?
Dr. Lauri Wright, an associate professor at the University of South Florida’s College of Public Health (COPH). Dr. Wright, who is the director of nutrition programs in the COPH’s Department of Community Health Sciences, was speaking to Fox News in July 2025.
“No one-size-fits-all pattern”:
“Some individuals thrive on three balanced meals a day, while others do well with smaller, more frequent meals,” Dr. Wright explained. “What’s important is meeting your body’s nutritional needs across the day.”
Dr. Wright added that there is “no one-size-fits-all pattern”: “Skipping breakfast or consolidating meals, for example, can work for some people without negative health effects, as long as nutrient quality and total intake are adequate.
“In short, three meals a day can be a helpful guideline, but it’s not a strict requirement for health.”
What typically represents a healthy, nutritional diet?
Calorie intake:
According to the Dietary Guidelines for Americans 2020-2025, a handbook published by the U.S. government’s Food and Nutrition Service, a moderately active adult needs roughly the following amount of daily calories:
- Female aged 18-50: 2,000
- Female aged 51+: 1,800
- Male aged 18-25: 2,800
- Male aged 26-45: 2,600
- Male aged 46-65: 2,400
- Male aged 66+: 2,200
Read the Dietary Guidelines for Americans in full.
What foods to eat:
Per a February 2026 report published by Harvard Medical School, a healthy diet follows these five key guidelines:
- Eat plenty of plant foods, such as vegetables, fruits, legumes, whole grains, nuts and seeds
- Get enough protein - but make sure it’s from healthy sources like beans, lentils, soy foods, nuts, seeds and seafood
- Avoid processed foods: “Processing tends to strip away nutrients”
- Keep saturated fats and added sugars below 10% of your daily calorie intake; consume no more than 2,300 milligrams of sodium per day
- Ensure your diet is nutrient-dense and varied: “Choosing nutrient-dense foods helps you get the nutrients you need without taking in too many calories”
Read Harvard Medical School’s guidelines in full.
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