Just because we’ve been raised to eat three big meals a day doesn’t mean it’s the right — or the light — way. Research shows the best way to keep your metabolism revved up is to eat small, frequent meals. Some studies have found that people who consume more meals eat a bigger variety of foods and are more likely to satisfy their nutritional daily needs. That means getting the recommended “five-a-day” when it comes to fruits and vegetables. Feasting on six meals a day also helps control appetite, which means you’re less likely to binge. Eating every few hours also keeps blood sugar level, lowers cholesterol and reduces the risk of heart disease. Rest assured, it’s not just how often you eat, but what you eat at those six small meals. Work to incorporate a diverse array of foods including lean proteins, complex carbohydrates and healthy fats. Each meal should have at least two food groups. Smart choices include whole grains, fruits and vegetables, lean fish and poultry, low-fat dairy, and unsaturated fats. In addition to stabilizing blood sugar levels, it also prevents debilitating diseases. By filling up on these foods, you’ll be less likely to turn to processed, high-sugar, high-calorie, high-fat foods in between meals. Here is what an effective menu should look like. When you wake up, enjoy a balanced breakfast. Within a few hours, have a mid-morning snack. Come lunchtime, treat yourself to a sandwich and soup or a burger and side salad. By 3:00 or 4:00, you’ll be ready for an afternoon snack. Dinner should consist of a protein, a healthy carb and a vegetable. If you get hungry following supper, indulge in a smart dessert like fruit.