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The number of meals depends on your personal needs, times and preferences. It is traditionally recommended to make 3 to 5 meals a day, including breakfast, lunch, dinner and, optionally, one or two collations. However, there is no single number that works for everyone.

The most important thing is that the meals are balanced and provide the energy and nutrients needed for your daily activities. Some people prefer to eat every 3 or 4 hours, while others feel better with less abundant meals. The key is to maintain a consistent diet, listen to your body and avoid long periods without eating that can lead to too much food later. Consult a nutritionist to find the strategy that best suits your lifestyle.

No, you don't need to remove carbohydrates to lose weight. Carbs are an important source of energy for the body and the brain. The key thing is to choose quality carbohydrates, such as whole cereals, legumes, fruits and vegetables, and to moderate the consumption of refined or ultra-processed carbohydrates, such as sweets and soft drinks.

Weight loss occurs when you consume less calories than you burn, but that doesn't mean you should remove whole groups of food. In fact, a low carbohydrate diet can be difficult to maintain in the long term and affect your health if it is not well planned. Instead of focusing on eliminating, think about balancing and combining carbohydrates with healthy proteins and fats. It is always better to seek the advice of a nutrition specialist before making drastic changes in your diet.

The amount of water you need depends on factors such as your age, gender, level of activity, climate and health status. A general recommendation is to drink between 2 and 3 litres of water per day, which is equivalent to approximately 8 vessels. However, this figure may vary.

The body has mechanisms to indicate if you need more fluids, such as thirst. Another good indicator is the color of your urine: it must be clear or slightly yellow. People who exercise intensively, live in warm climates or are pregnant or lactating may need more water. You can also supplement your hydration with water-rich foods, such as fruits and vegetables. Remember that not all drinks count equally; it avoids sugary drinks and energy drinks. Listen to your body and stay hydrated all day.

Avoiding certain foods can help you maintain a healthy diet and prevent diseases. Among the foods that is best limited are the ultra-processed, such as packaged snacks, cookies, soft drinks, sausages and fast food. These are usually rich in sugars, saturated or trans fats, and sodium, which can contribute to problems such as obesity, hypertension and cardiovascular diseases.

In addition, try to avoid fried or rebooted foods and those with artificial sweeteners in excess. Instead of focusing only on what you should avoid, focus on what you can add: fruits, vegetables, legumes, whole cereals and tubers, protein sources and healthy fats. Remember that we talk about limiting or avoiding and not prohibiting, don't forget to be flexible with yourself, life is dynamic and adapting to it without blaming ourselves is also part of a healthy life.

Improving digestion begins with a fiber-rich diet, including fruits, vegetables, whole cereals and vegetables. Fiber helps regulate intestinal transit and prevents problems such as constipation. Also, make sure you drink enough water, as the fiber needs fluids to work properly.

Chew the food well and eat slowly to facilitate the digestive process. It is also important to avoid very greasy or heavy meals, especially before sleeping. Maintaining a regular exercise routine and reducing stress can also benefit your digestion. If you experience frequent discomfort, such as swelling, acidity or pain, consult a specialist to identify possible intolerances or conditions such as irritable bowel syndrome.

Eating right before sleep is not necessarily bad, but it depends on what you eat and how much. Extensive, fat or spicy meals near bedtime can cause indigestion and make sleep difficult. However, a light and balanced dinner can be beneficial, especially if you are hungry.

It is also important to avoid caffeine, alcohol and refined sugars at night, as they may interfere with your rest. Listen to your body and adjust your habits according to your needs.

Feeding has a direct impact on mood and mental health. Nutrients such as omega-3 fatty acids, present in blue fish, help to produce serotonin, known as the «happiness hormone».

A high diet of refined sugars and ultraprocessed foods can cause energy peaks followed by lower levels, which affects your mood. In addition, a poor diet in group B vitamins, magnesium and zinc has been associated with higher levels of stress and anxiety. Eating well not only feeds your body, but also your mind. To maintain a stable mood, choose a diet rich in natural and varied foods.

The best snacks are those that combine protein, fiber and healthy fats to keep you satisfied and energy. Some options include: a handful of nuts and a piece of fruit, carrot sticks or celery with hummus, natural yogurt with fruit and seeds, a hard egg and a slice of whole bread, a fruit shake with vegetable milk or vegetable drink. Choose options that are easy to prepare and fit your needs.

Avoid high-packed snacks in salt, sugars or trans fats. Eating healthy snacks between meals can help you maintain a constant level of energy and prevent excessive hunger in the main meals.

Stress can have a significant impact on eating habits, so that it can make significant changes in food consumption and food behaviour. Therefore, it may lead to a lack of appetite, compulsivity or lack of interest in food.

In addition, the cortisol produced in excess by chronic stress leads to the intake of products of high energy density and low nutritional quality and that this stress produces a need to consume food that gives us pleasant and compensatory feelings to stress as they encourage our body to produce endorphins and serotonin. These foods of low nutritional quality are usually breads, chocolates and high-fat foods, although they do not always have to be so. These foods are considered disruptors of the processes of regulation of appetite. For all this, it will be ideal to maintain a healthy diet to help our body to function properly, in addition to sleeping enough and practical relaxation techniques.