Dr. Gourmet's Health & Nutrition Bites

Timothy S. Harlan, M.D.

Conventional wisdom says that eating more frequently is best is you're trying to lose weight. I've heard everything from 3 meals and 3 snacks per day to 4 small meals, to eating as often as 12 times a day (how people do that is beyond me, but that's what I've heard from patients). There's little actual science that supports those assertions, however. We've reported on two studies suggesting that eating the majority of your calories earlier in the day - half your daily calories at breakfast rather than at dinner - is better for weight loss. Both of those studies were specifically geared toward looking at the effects of reduced-calorie diets in the context of when those calories were consumed. What's been missing in that research is more long-term, large-scale looks at overall meal timing in people who aren't trying to lose weight.

Today's research addresses that lack: Should you eat more frequently? Probably not »

Important Announcement

The Dr. Gourmet Diet Plan section of DrGourmet.com - the interactive meal planner - will be shutting down permanently on Sunday, September 3, 2017. Please save any information or menus you wish to keep: no menus or meal plans will be available after Sunday, September 3. Questions about the shutdown? Contact us at webmaster@drgourmet.com.

Our online meal planner is absolutely free! With The Dr. Gourmet Diet Plan you can create customized two-week meal plans for just yourself or your entire family, including breakfast, lunch, and dinner. Includes printable shopping lists for each week, so you can save time and money by doing all of your grocery shopping at once. Create plans for people with GERD / Acid Reflux, Lactose Intolerance, Gluten allergies, or those who take Coumadin (warfarin). All plans are appropriate for those with Type 2 Diabetes, as well. Find out why.

Planning is the key to a healthy diet and a healthy weight, and The Dr. Gourmet Diet Plan makes eating well and eating healthy easy. Find out more!

Lose Weight

Just tell me what to eat!
Use our FREE interactive meal planner and reach your goal of healthy, permanent weight loss.

The Mediterranean Diet

Shrimp Taco Salad
What is a Mediterranean Diet? Find out how familiar foods are part of this healthy style of eating.

Ask Dr. Gourmet

Have a question about food or nutrition? Dr. Harlan answers your questions. Ask Dr. Gourmet.

Eat Healthy

It's easier than you think to eat well and eat healthy. Find out how to make eating healthy part of your life.

Healthy Recipes

Delicious, healthy recipes that taste great? Yes! Try an easy, healthy recipe from Dr. Gourmet today.


Learn how to make the most out of your exercise with easy-to-follow exercise videos and training plans.

Learn to Eat for My Condition

Zucchini SoupCoumadin (warfarin) Diet

This guide will help you manage your Vitamin K intake while still eating great food. Lists of foods that are high (and low) in Vitamin K, Coumadin-safe recipes and more! Coumadin (warfarin) Diet Information | Get the book! The Coumadin Diet and Cookbook (paperback: $19.95 + s/h) (PDF: $14.95)

Shrimp ScampiGERD / Acid Reflux / Heartburn Diet

This five-step guide to reducing the burn comes with easy tummy tips and delicious recipes to help you manage your reflux. Managing Your GERD / Acid Reflux / Heartburn Get the book! The Dr. Gourmet Diet for People with GERD / Acid Reflux: (paperback: $19.95 + s/h) (PDF: $14.95)

Glass of MilkLactose Intolerance Diet

It's not unusual to have difficulty digesting lactose and needing to avoid foods containing cheese or milk. This index will help guide you to Dr. Gourmet recipes you'll safely enjoy. Lactose Intolerant Recipe Guide and More Information

FishDiabetes Diet

What is the best diet for those with diabetes? A Mediterranean Diet! For diabetics, eating well is THE key to controlling blood sugar. For those with Type 2 diabetes, The Mediterranean Diet seems to help you control your diabetes better, without medication. The Best Diabetes Diet


Fast Food Guide

Burger and Fries

What are the healthiest choices at fast food restaurants? We've compiled a list: Fast Food Guide

Food Reviews

TV Dinner

We've reviewed frozen meals and convenience foods so you can eat well and eat healthy.

News You Can Use

the ingredients for a healthy fish soup

Get the facts - based on peer-reviewed research - on health and nutrition. We report on the latest nutrition news and tell you how you can use it in your daily life. Health and Nutrition Bites.


The How and Why of Eating Healthy

Place Setting

Simple, straightforward articles on eating healthy in the real world. The How and Why of Eating Healthy.

A Healthy Pregnancy

a breastfeeding baby

Pregnant or planning to be? Diet tips, do's and don'ts for your pregnancy. A Healthy Pregnancy

Healthy Eating for Kids

Grilled Cheese Sandwich

Healthy snack ideas and diet guide for the children in your life. Healthy Eating for Kids and Young Adults


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How Much Vitamin K is in...?

Find out the exact amount of Vitamin K (in micrograms) of almost a thousand common foods: get the paperback or downloadable eBook now!

Featured Recipes

Carne Asada Tacos

I love tacos. There are so many great variations on how to fill the humble corn tortilla, but this is one of my favorites. The marinade is easy to make and the result is at once umami, sweet, tart and a bit salty. It hits all the right notes. You can dress it simply with the lettuce and tomatoes but sauteeing some julienned peppers along with the Carne Asada is a great addition. I especially love the Sriracha Slaw along with these tacos.

Sriracha Slaw

Sriracha sauce makes the perfect ingredient for a spicy slaw. You need a bit of sweetness from the honey and the creaminess of the sour cream to balance the flavors with the bitter greens.

Check the label of your Sriracha to make sure of the sodium content. This varies widely. The USDA reports only about 50 milligrams per teaspoon, but one of the most popular, Huy Fong Foods Chili Garlic Sauce, contains 95 milligrams per teaspoon, so you might have to adjust your added salt a bit to keep the flavors balanced.

Mediterranean Quinoa Salad

Quinoa makes the perfect addition to any salad. It is a complete protein, meaning you don't have to add any meat, and the nutty flavor and chewy texture complement veggies perfectly.

Seared Tuna Tacos with Wasabi Slaw

Seared Tuna Tacos with Wasabi Slaw

There are a lot of options on this recipe. You don't have to make the wasabi cole slaw if it's too spicy for you - use some plain thinly sliced bok choy or Chinese cabbage instead. Sprouts - either mung bean sprouts or alfalfa sprouts - are another option in place of the slaw. If yellow peppers aren't available, red, orange, or green peppers will work too.

Mango Sorbet

"With lemming-like zeal, Nearly all Americans have adopted the French-fried sor-BAY"
-Charles Harrington Eisler

This quote is from The Big Book of Beastly Mispronunciations: The Complete Opinionated Guide by Charles Harrington Eisler.

It is a great history of how and why we pronounce this sor-BAY and not SOR-bit.

Strawberry Sorbet

You can make this with almost any fruit and it is best to have the fruit almost, but not quite, overripe. One pound of strawberries is about 3 1/2 to 4 cups and if you use an equivalent amount of fruit, you should come out with a good sorbet.