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Shannon Center Weekly Nutrition Tip -- Meal Timing and Weight Loss


Meal Timing and Weight Loss

Looking to start a weight-loss plan and don't know where to start? Follow these quick-tips to jump start your energy levels and weight-loss ... no fad diets needed.

Eat a snack or meal every 3 or 4 hours throughout the day. When you go longer than 4 hours without eating, your blood sugar starts to drop and you are more likely to overeat at your next meal. To prevent hunger and overeating, try to combine a complex carbohydrate (see list below) and a source of lean protein, at all meals spaced every 3 to 4 hours.


  • Whole wheat breads, English muffins, buns
  • Whole wheat pasta
  • Brown or Wild rice, Quinoa, etc.
  • Fruits (no fruit juices)
  • Dairy, milk, yogurt
  • Whole wheat crackers
  • Oatmeal or high fiber cereals (all bran, Kasha)
  • High fiber/protein bars (Kasha, Kind, etc.)

Lean Proteins:

  • Skinless boneless chicken or turkey
  • Lean ground turkey or beef
  • Lean pork chop or tenderloin
  • Egg or egg whites;
  • Nuts (small handful) or peanut or almond butter
  • String cheese, Laughing Cow cheese, 1-2% cottage cheese
  • Whey or plant based protein powder
  • 1/3 cup of beans
  • Greek Yogurt

Healthy snacks for in between meals include a complex carbohydrate and a lean protein:

  • 1/2 banana and handful nuts
  • 1 Fruit and low fat string cheese
  • Yogurt or yogurt fruit smoothie
  • 1/4 cup 1% cottage cheese and 6 whole grain crackers
  • Hardboiled egg and 15 grapes
  • 1-1.5 tbsp, peanut butter and sliced apple

Start a food journal; write down all the foods you eat, portion sizes and meal timing -- this will help keep you accountable.

Shannon Center Dietitian Kelly Devine Rickert

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