NEW YORK, Feb 3: If you are over 40, eating multiple smaller meals throughout the day may benefit your brain, improving memory and cognition, according to recent research.

Experts say the choice between three larger meals and five or six smaller ones depends on individual needs, lifestyle, and overall diet quality.

“Eating frequency is a complex topic, so advice always needs to be personalized,” Tara Schmidt, lead dietitian at the Mayo Clinic Diet, told HuffPost. “Increasing eating frequency could lead to excess calorie intake for some, while for others it may help meet their nutritional needs.”

A 2024 study published in the Journal of Nutrition found that adults over 40 who ate five or six times daily demonstrated better cognition and memory than those who ate less frequently.

Registered dietitian Angel Planells, a spokesperson for the Academy of Nutrition and Dietetics, said, “The brain relies heavily on a steady supply of glucose, oxygen, and key micronutrients. Eating frequency alone doesn’t guarantee better cognition; what you eat matters.”

Experts outlined several brain-focused benefits of smaller, more frequent meals:

Schmidt and Charlotte Cervantes, dietetics director at Southeast Missouri State University, recommend a balanced diet for brain health, emphasizing protein, fiber, healthy fats, and nutrient-dense foods. They also advocate the MIND Diet, which combines Mediterranean and DASH eating patterns and encourages vegetables, berries, whole grains, nuts, seeds, seafood, poultry, and extra-virgin olive oil, while limiting ultra-processed foods.

“Adherence to the MIND diet may meaningfully reduce the risk of Alzheimer’s disease,” Cervantes said.

For those considering multiple smaller meals, Cervantes suggests planning meal spacing and calorie allocation based on daily energy needs. For example, a 2,400-calorie daily intake spread across six meals would equal roughly 400 calories per meal, though adjustments are possible based on personal preference and schedule.

Planells added, “The best approach is individualized, focusing on nutrient quality, protein distribution, and metabolic stability—not meal count alone.”

Experts agree that whether someone chooses three large meals or several smaller ones, the priority should be overall nutrient intake, calorie balance, and diet quality.

“If an individual struggles with large meals, smaller, more frequent meals are preferable. Otherwise, three square meals a day can be sufficient if nutritional needs are met,” Cervantes said.