FSSAI and Meal Frequency: Is eating three meals a day the best approach, or did traditional Indian dietary practices favour having food only twice a day? A recent statement by FSSAI CEO Rajit Punhani has brought the question of meal frequency into the spotlight.
During a media interaction on September 2, 2026, Punhani said that three fixed meals—breakfast, lunch and dinner—were not necessarily part of traditional Indian eating habits and that two meals a day were more commonly followed.
The comment has sparked debate over whether ancient Indian texts actually recommended eating twice daily. References found in Vedic literature, Ayurveda and other traditional texts offer some interesting insights, while modern nutritional science takes a more individualised view.
What Did FSSAI CEO Rajit Punhani Say?
Punhani highlighted the growing popularity of packaged and processed foods, including products promoted as convenient breakfast choices. He encouraged people to consider traditional, locally available and home-cooked foods instead.
FSSAI has also promoted traditional Indian diets through its Eat Right Thali initiative. In 2025, the food regulator published a 424-page book covering traditional thalis from 29 Indian states, highlighting ingredients such as grains, pulses, spices, seasonal vegetables, fruits and dairy products.
His comments have also renewed interest in historical Indian eating practices and references to meal timings found in ancient texts.
Did Ancient Indian Texts Recommend Two Meals?
Several traditional texts contain references to eating patterns involving two principal meals. However, these references should be viewed in their historical and cultural setting rather than treated as modern medical instructions.
Here are some of the commonly cited examples.
References in Vedic Literature
The Taittiriya Brahmana (1.4.9) has been cited in discussions about a two-meal pattern. Ancient Indian literature also contains references to discipline surrounding food and eating, indicating that meals were traditionally considered part of a broader lifestyle rather than simply a daily routine.
An often-repeated traditional saying states that eating once daily is associated with a yogi, twice with a bhogi and three times with a rogi. However, such sayings should not be interpreted as scientific evidence that three meals a day are unhealthy.
Dharmasutras and Grihyasutras
Several traditional texts, including the Gautama Dharmasutra, Baudhayana Dharmasutra, Manusmriti, Samvarta Smriti, Gobhila Smriti and Khadira-Grihyasutra, contain references to two main meals during the day.
Some of these traditions also discouraged eating between the principal meals.
At the same time, the rules were not completely uniform. The Apastamba Dharmasutra, for example, mentions circumstances in which roots and fruits could be consumed between the two main meals.
This suggests that traditional dietary practices could vary depending on circumstances and individual requirements.
What Does the Mahabharata Say About Meal Timings?
The Shanti Parva of the Mahabharata contains a passage attributed to Bhishma that refers to two eating periods—one in the morning and another in the evening.
The passage also refers to avoiding food between these two periods.
As with other ancient references, this reflects the dietary practices and social context of the period in which the text was composed and should not automatically be treated as a universal recommendation for modern lifestyles.
What Does the Sushruta Samhita Say?
The Sushruta Samhita, an important Ayurvedic text, also discusses meal timing.
It describes a pattern involving food in the morning and another meal later in the day. The text provides specific traditional timings and also recognises exceptions for people following particular practices, including certain Vedic rituals such as Agnihotra.
This indicates that even traditional systems did not necessarily prescribe exactly the same eating schedule for every individual.
Why Was a Gap Between Meals Considered Important?
Traditional Indian dietary systems often focused on when food was consumed as well as what was eaten.
One underlying principle was that sufficient time should be allowed between meals. Ayurveda and yogic traditions placed considerable emphasis on digestion and avoiding constant eating throughout the day.
Modern discussions around time-restricted eating and intermittent fasting sometimes make a similar argument about maintaining longer periods without food. However, traditional two-meal patterns and modern intermittent fasting should not be considered identical.
Meal timing can influence factors such as hunger, calorie intake and blood sugar patterns, but the effects can differ significantly from one person to another.
How Did Three Meals a Day Become Common?
The familiar breakfast-lunch-dinner routine became more widespread as Indian lifestyles changed over time.
Influence of British and Western Habits
During the colonial period, Western food habits and social customs became increasingly influential in parts of Indian society. A structured breakfast, lunch and dinner routine gradually became more familiar, particularly in urban and middle-class settings.
Industrialisation Changed Eating Schedules
The expansion of offices, factories and fixed working hours also contributed to more structured meal timings.
For people working according to a fixed schedule, a designated lunch break and set breakfast and dinner times became practical. Earlier lifestyles, particularly those connected to agriculture and household routines, could have had eating schedules more closely associated with daylight and daily work patterns.
Packaged Foods Strengthened the Breakfast Culture
The growth of the packaged food industry further established breakfast as a distinct daily meal.
Breakfast cereals, snack bars and other convenience products have increasingly been promoted as quick morning food options. FSSAI’s emphasis on traditional and minimally processed foods comes against this broader shift in dietary habits.
What Does Modern Science Say About Eating Twice a Day?
Modern research does not establish that everyone should eat exactly two meals a day.
Time-restricted eating and intermittent fasting have attracted significant interest, with studies examining how longer fasting periods may affect metabolic health. However, outcomes can depend on several factors, including total calorie consumption, food quality, physical activity, sleep and the timing of meals.
Therefore, the existence of a two-meal tradition in ancient India does not automatically mean that it is healthier for every person today.
Is Eating Only Twice a Day Suitable for Everyone?
Not necessarily.
There is no universal meal schedule that works equally well for everyone. Nutritional requirements can vary based on age, physical activity, lifestyle and individual circumstances.
Children and teenagers have different nutritional needs from adults. People involved in physically demanding work may need food more frequently to meet their energy requirements. Pregnancy and breastfeeding can also increase nutritional requirements.
People managing conditions such as diabetes may require specific meal schedules depending on their treatment and medication. Anyone considering a major change in meal frequency should therefore consider their individual nutritional needs rather than following a traditional pattern simply because it is historically documented.
The Bigger Lesson: Food Quality Matters Too
The debate over two meals versus three meals a day may ultimately be less important than the overall quality of the diet.
Traditional Indian eating practices emphasised mindful eating, home-cooked foods and gaps between meals. Modern nutrition similarly focuses on overall dietary quality, appropriate calorie intake and individual nutritional requirements.
So, while ancient Indian texts contain several references to eating twice a day, they do not provide sufficient grounds to declare that three meals are inherently wrong.
The most practical approach is to choose a meal routine that provides adequate nutrition, fits your lifestyle and supports your individual health needs.