Everyone has heard the rule that we should eat four to five times each day; however, it is easier said than done.

The truth of the matter is, by not regulating your meals, and not eating regular snacks, you are discouraging a healthy metabolism, and encouraging weight gain, mood swings, and reduced energy. This is why the ultimate goal should be to plan your whole day's meals ahead of time -- to know your breakfast, morning snack, lunch, afternoon snack, as well as your supper, prior to the day's commence.

There are numerous benefits in planning one meal ahead, whether you have diabetes, are watching your weight or are just trying to keep your energy high and your hunger suppressed. Planning one meal ahead will force you to think about what you are eating, and will make you more aware of what your body needs for its next meal.

As an aid to getting into the habit of planning your meals, think ahead of what you'll be having for each meal before you go grocery shopping. Making a grocery list of all of the food and ingredients you'll need for each meal will not only help you with planning your meals, but will save you a great deal of time when you get to the grocery store. This will also prevent you from being enticed by the goodies on the shelves.

Despite the best intentions, planning your meals ahead of time is not infallible and certain allowances must be made for one-offs, such as a sudden night out with friends at a restaurant, or a late work meeting that features take-out. Even top athletes, who plan their whole day's meals beforehand make allowances for eating out. However, these athletes also know the hazards of eating out, and prepare by knowing what they will eat at the restaurant before sitting down, to avoid making an impulse decision based on what the tempting menu has to offer. Thinking ahead can encourage a good choice. Even deciding not to indulge in bread and butter with your meal can make a huge difference to your day's nutritional and caloric intake.

Although most of us are not top athletes, many of us are on the road quite often for work, driving the kids to and from school, or in transport to and from work. This can make eating regularly and sticking to our planned meals difficult; however, this is where the importance of snacking comes into effect. Out of fear of additional calories, many avoid snacks.

The truth is, snacks are convenient, and, if eaten two to three hours before each meal, can help stave off that insidious hunger that could induce you to make the wrong choices when it comes time for the next meal.

Preparing a snack of yogurt, an apple or a banana will reduce the stress of finding a convenience store for a snack in the middle of your day and will keep your energy high until your next meal.

Shaun Karp is a certified personal trainer. For further information call 604-420-7800 or go to www.karpfitness.com.