Most Jamaicans grew up being told that we should eat three meals a day — breakfast, lunch, and dinner. Some of us, me included, were also raised in households where you could not leave the table until your plate was completely clear. It didn’t matter whether you were full, you had to finish what was put in front of you. I am sure many Jamaicans remember those days.

But who decided that we need three meals a day? And how much of what we believe about eating comes from what we were taught growing up?

The three-meal routine has a lot to do with culture, family traditions, and working hours. Our bodies don’t necessarily require it. What we need is enough energy, protein, vitamins, minerals, fibre, and water to keep us healthy. There is no rule that says every adult must get these through breakfast, lunch, and dinner.

What I find interesting is how often the advice about eating changes. For years we were told that breakfast was the most important meal of the day. Then came intermittent fasting, during which people deliberately go for long periods without eating. Now everybody seems to be talking about protein. How much are you getting? Are you eating enough? Should you be taking protein supplements?

Protein has become big business

Go into a supermarket or scroll through social media and you will see protein bars, powders, shakes, and all sorts of products being promoted. Protein has become big business. I sometimes wonder how many people buying these products need them and how many are simply following the latest craze.

Of course, protein is important. Our bodies need it to build and repair tissues and maintain muscle. Older adults and people who exercise regularly may have different protein requirements. But we have been getting protein from ordinary foods for generations. Fish, chicken, eggs, peas, and beans are all good sources. You do not necessarily need an expensive tub of protein powder to meet your daily requirements.

Then there is intermittent fasting. Some people find it useful for managing how much they eat, while others struggle with it. Research suggests it can help some people manage their weight, although it isn’t necessarily better than other approaches that achieve a similar calorie reduction. It is also not suitable for everyone.

I raise these examples because I think we sometimes get carried away with what is popular without asking whether it is necessary. One minute we are told never to skip breakfast, and the next we are encouraged to go for 16 hours without eating. Now we are counting grams of protein. What will be next?

Pay attention to quality and quantity of what you eat

Meanwhile, we have a serious problem in Jamaica with obesity, diabetes, hypertension, and other non-communicable diseases. I would much rather see us paying attention to the quality and quantity of what we eat. Someone can eat three meals a day and still have a poor diet, especially if those meals contain too much salt, sugar, and unhealthy fats. Equally, someone who eats twice a day may still get all the nutrients they need.

We also must remember that not everyone is skipping meals by choice. Some Jamaicans simply cannot afford three meals a day. That is a different conversation altogether, and we should be careful not to treat food insecurity as though it were a dietary preference.

There are also people who need to be more careful about when and how often they eat. Children, for example, need regular nutritious meals to support their growth and learning. I strongly encourage parents to ensure their children have breakfast before school.

People managing certain medical conditions, particularly diabetes, may also need to follow specific eating schedules and should seek medical advice before making changes.

What the World Health Organization says

The World Health Organization’s dietary guidance does not tell every adult to eat three meals a day. Instead, it focuses on eating a balanced diet, getting enough fruit and vegetables and limiting salt, sugar, and unhealthy fats.

So perhaps we need to reconsider some of the things we have accepted about eating. Three meals a day may work perfectly well for you, and if it does, there is no reason to change. But eating twice a day does not automatically mean someone is eating poorly, just as eating three times does not guarantee good nutrition.

I also think we need to be a little more careful about taking nutritional advice from social media, particularly when the person giving the advice has no training in the area.

Dr Christopher Tufton is Jamaica’s Minister of Health and Wellness