“To eat is a necessity, but to eat intelligently is an art!” proclaimed Francois de La Rochefoucauld (1613-1680), a French writer known for his maxims. I think it is safe to say that in our modern culture, eating intelligently is a lost art for many. Our woefully unwholesome nutritional lifestyles contribute to a multitude of health problems. By learning and practicing the principles of good nutrition, caregivers can improve their own and their loved ones’ well-being.

I devised the acronym “BLESS” to make it easy to remember some helpful nutritional guidelines. Previously, we considered eat BETTER and eat LESS. Today, I will share some thoughts about eating EARLY.

There are two important times of the day when it is beneficial to eat EARLY: soon after waking up and the last meal of the day. One of my preferred books on nutrition is “Eat Well Live Well” by registered dietician Pamela M. Smith. She compares the body upon awakening to a campfire that has died down during the night. According to her analogy, if the nighttime fast isn’t broken by throwing some wood on the fire (a healthy breakfast), the body remains in a slowed-down state, turns to its own muscle mass (not fat) for energy, and slows down even more. While a calorie is a calorie no matter when it is consumed, eating patterns affect metabolism (the body’s chemical process that converts food to energy). A nutritionally sound morning meal boosts your metabolism for the rest of the day. Another benefit to eating breakfast, according to Smith, is that it helps to stabilize blood sugar, which will increase your energy and ability to concentrate and help keep your appetite in control the rest of the day.

Southern-style breakfasts, while extremely delicious and popular, are not always healthy. A low-fat protein, whole grain and fruit should be included in your fast-breaking meal. While veggies are not generally considered a breakfast food (except variations of fried potatoes which are not the best choice), adding a few handfuls of spinach sautéed in a tiny amount of olive oil with some minced garlic and fresh slices of tomato to a breakfast sandwich will enhance flavor and nutrition. If you prefer to drink your breakfast, there is an endless list of healthy ingredients – fruits, veggies, chia or flax seeds, Greek yogurt etc. – that can be combined into a smoothie. I hear that this is a great way to disguise kale!

There is some credence to the quote, “Eat breakfast like a king, lunch like a prince, and supper like a pauper!” It is unfortunate that supper (or dinner) is often the most ample meal of the day. When possible, eat this third meal earlier in the evening – at least two to three hours before bedtime. Eating too much too close to bedtime, especially when you include foods that are high in fat, may contribute to gastrointestinal discomfort including bloating, indigestion or heartburn. This is especially true if you suffer with gastroesophageal reflux disease (GERD). These symptoms can rob you of a good night’s sleep.

When you eat supper earlier in the evening, you are more likely to wake up hungry – a good incentive to eat a healthy breakfast that will stoke your “campfire” for another productive day. I hope your day is a good one for you and your loved ones.

Next – eat SLOWLY.