Smaller Plates: Why More of Us Are Eating Little and Often

Three square meals a day used to be the rule. For a growing number of us, it isn't any more.

Research by Levercliff, reported in Food Manufacture, found that 48% of UK consumers replace at least one meal with a snack or a smaller meal, and 14% do so regularly. Among 18 to 34-year-olds, 21% do it regularly. Waitrose has reported a similar shift, with 57% of people saying they sometimes skip dinner and have snacks instead.

If that sounds like you, the question isn't whether to eat little and often, but how to do it well.

Why are we eating this way?

According to Levercliff, the most common reasons are smaller appetites, given by 37% of people, and lack of time, given by 25%. Busy schedules, working from home and rising food prices all play a part.

Some of the shift is also linked to weight-loss medication, which tends to reduce appetite. Some supermarkets have started selling smaller meals with these shoppers in mind. If you're taking any medication that affects your appetite, your GP or pharmacist is the best person to talk to about what and how much to eat.

The problem with grazing

Eating smaller amounts isn't a problem in itself. The trouble is that when a meal turns into a snack, it's easy to reach for whatever's in the cupboard: a packet of crisps, a few biscuits, a bar of chocolate. Do that a few times a day and you can end up with plenty of food but not much variety.

The answer is to treat a smaller meal as a meal, just a smaller one.

How to build a balanced snack plate

Think of a snack plate as a small version of a proper meal. Try to include something from each of these groups.

Something with pulses. Pulses bring protein and fibre, which help a small plate feel more satisfying. A spoonful of hummus is the easiest option. Blend cooked chickpeas with tahini, lemon juice, garlic and a splash of water, and you'll have enough for several days. Roasted chickpeas or a handful of roasted broad beans work too.

Something crunchy. Raw vegetable sticks such as carrot, celery, cucumber and pepper are ideal for dipping. Oatcakes or wholegrain crackers are good too.

A few nuts or seeds. A small handful of unsalted peanuts or pumpkin seeds adds crunch and keeps you going.

Some fruit. Fresh fruit is best, but a few pieces of dried pear or dried peach work well when the fruit bowl is empty.

Something you enjoy. A small treat makes the plate feel like a meal rather than a compromise. Our Peach, Peanut & Cacao Bites are a good one to keep in the fridge.

Three snack plates to try

The quick lunch. Hummus, carrot and cucumber sticks, two oatcakes, a handful of pumpkin seeds and an apple.

The afternoon pick-me-up. Roasted broad beans, a few slices of dried pear and a cup of tea.

The light supper. A small bowl of our Red Lentil & Coconut Curry Soup with crackers, followed by a cacao bite.

Make it easy for yourself

The secret to eating well in smaller amounts is preparation. If the good options are ready to go, you'll reach for them.

• make a batch of hummus at the start of the week
• cut vegetable sticks and keep them in a container of water in the fridge
• keep a jar of mixed nuts and seeds on the counter
• portion out leftovers from dinner into small containers for the next day

Eating little and often can work perfectly well. It just helps to think of each small plate as a meal in miniature.