April 17, 2026

Hungry to make good choices

by Elizabeth Magee

I’m not one to miss a meal, but it’s 1:47 p.m., and I haven’t eaten lunch yet. How? It’s been one thing after another today. Meetings, errands, and a lack of being organized just because of who I am. So now I’m sniffing around the office looking for a bag of Cool Ranch Doritos. What a nutritious choice. But since I didn’t plan or pack anything, and the cafeteria is closed, I’m left with whatever choice I can find. And when I’m hungry, it’s harder to make good choices (hence the Doritos).

Now I’m thinking about how this is throwing my meals off for the rest of the day. And does it really matter?

Of course it does!! Let's start with skipping meals:

Skipping meals makes it harder to get in the nutrition that we need throughout the day
People who skip meals tend to miss out on key vitamins and minerals

As we age, the timing of our meals becomes very important. It can affect longevity. In an observation done, people who ate a late breakfast were associated with depression, fatigue, and oral health problems. The later breakfast could suggest a marker of underlying health problems.

So what can we do to help ourselves gracefully age?

Try to eat breakfast when you wake up – or within 1-2 hours of waking. Try making it a balanced meal that definitely includes protein

Having a consistent breakfast start time can help with consistent meal times for the rest of the day.

Breakfast by 8 (depending on when you wake up), lunch between noon and 1, and dinner between 5 and 7.
Fit in snacks as you’d like, try to fill those with foods you may be short on at meals (fruits, veggies, dairy – look at what you’re missing).
If you have heartburn or digestive issues, be mindful of what you eat and when you eat based on your bedtime. A late-night drive through run might not be your best idea 😉

I wish I could claim that all of this is super easy, but it can be if you're a better planner than I am. When you’re cooking dinner, can you make some “planned overs” for lunches the next few days? Hard-boil some eggs for breakfast or a quick snack, or make a batch of chia pudding or overnight oats for a quick morning option. Be prepared with nutritious snacks to keep in your car, desk, or wherever you spend your days!

Elizabeth Magee is a registered licensed dietitian and loves chips and salsa! Elizabeth Magee is a licensed registered dietitian. Her posts appear monthly on OYT.