Frequently Asked Questions

The number of meals varies depending on your individual needs, activity level, and personal goals. Most nutritionists recommend between 3 and 5 moderate meals distributed throughout the day. This can include breakfast, lunch, dinner, and 1 or 2 healthy snacks. The important thing is to maintain a balanced caloric intake and not go more than 3 to 4 hours without eating, as this helps stabilize blood glucose levels and reduces cravings for ultra-processed foods. Listen to your body and adapt your meal pattern based on how energetic you feel throughout the day.

Breakfast is an important meal because it breaks the overnight fast and provides essential energy to start your day. Skipping breakfast can lead to higher calorie intake later in the day, mental and physical fatigue, and difficulty concentrating. A balanced breakfast that includes protein, fiber, and healthy fats (such as eggs, oatmeal, yogurt, or whole grain bread with avocado) improves cognitive performance, stabilizes metabolism, and reduces cravings for sweet foods. However, every person is different: if you genuinely don't feel hungry in the morning, you can opt for a light breakfast or wait an hour or two, but make sure to consume enough nutrients during the rest of the day.

The general recommendation is to drink at least 2 liters (8 glasses) of water per day, but needs vary depending on your weight, activity level, climate, and health status. A practical rule is to drink between 30 and 35 milliliters of water per kilogram of body weight. If you exercise, live in a warm climate, or are pregnant, you'll need more water. A sign of good hydration is having light yellow-colored urine. Remember that approximately 20% of the water you need comes from foods (especially fruits and vegetables), so you don't need to get it all from beverages. In addition to water, you can consume tea, unsweetened coffee, and herbal infusions, although pure water remains the best option.

Carbohydrates are not bad: your body needs them as its primary energy source. The key is choosing the right types. Complex carbohydrates (whole grains, legumes, vegetables) contain fiber, vitamins, and minerals, and are digested more slowly, keeping blood glucose levels stable. In contrast, refined carbohydrates (white bread, added sugars, sugary drinks) offer little nutritional value and can contribute to blood glucose spikes. It is recommended that between 45% and 65% of your daily calories come from carbohydrates, but always prioritizing whole grain sources. Reduce sodas, sweets, and ultra-processed products, and include in your diet brown rice, whole wheat bread, oatmeal, potatoes, and legumes.

The recommended protein intake is approximately 0.8 grams per kilogram of body weight for sedentary people, but this amount increases if you exercise regularly. If you do strength training, you may need between 1.2 and 2.2 grams per kilogram. Proteins are essential for building and repairing muscles, producing enzymes and antibodies, and maintaining satiety. Good sources include lean meat, fish, eggs, dairy products, legumes, nuts, and seeds. Distributing protein throughout the day (about 25-30 grams per meal) is more effective than concentrating it in a single meal. If you are vegetarian or vegan, combine different plant protein sources to get all essential amino acids.

Yes, fats are absolutely necessary for proper nutrition. Your body needs them to absorb fat-soluble vitamins (A, D, E, K), produce hormones, protect organs, and maintain brain and skin health. The key is choosing healthy fats and controlling portions. Unsaturated fats, found in avocados, olive oil, nuts, seeds, and fatty fish (salmon, sardines), are especially beneficial for cardiovascular health. Limit saturated fats (very fatty meats, full-fat dairy products) and avoid trans fats (ultra-processed foods). It is recommended that between 20% and 35% of your daily calories come from fats. A simple tablespoon of olive oil on your salad or a handful of almonds as a snack are excellent ways to include healthy fats.

Restrictive diets are difficult to maintain long-term and frequently lead to frustrating abandonment. Instead of severe restrictions, the most effective approach is to make gradual and sustainable changes. Introduce more vegetables, gradually increase your fiber intake, replace sugary drinks with water, and allow yourself to eat foods you enjoy but in controlled portions. The principle of "adding rather than excluding" is much more effective: focus on adding nutritious foods to your diet instead of obsessing over those you should avoid. These small and consistent changes become lasting habits. Healthy nutrition is not perfection; it is a balance between nutritious foods and occasionally enjoying less healthy meals without guilt or stress. A nutritionist can help you create a personalized plan that works with your lifestyle.

Instead of talking about forbidden foods, it's better to prioritize those to consume occasionally and in moderation. Reduce ultra-processed foods like sugary sodas, industrial cookies, fast food, and salty snacks, which are high in sugars, saturated fats, and sodium but low in nutrients. Also limit added sugar consumption in drinks, desserts, and packaged products. You don't need to completely eliminate these foods, but frequent consumption can unbalance your diet. Read nutrition labels to understand what you're eating. Foods that are fresh and have a single ingredient (an apple, an egg, a chicken breast) will always be better than those containing long lists of chemical ingredients. If you analyze your pantry and identify that you consume many ultra-processed foods, gradually replace them with healthier homemade or natural alternatives.

A realistic goal is to consume between 5 and 10 servings of fruits and vegetables daily. Start by introducing small changes: add a vegetable to your lunch, snack on fruit in the afternoon, or prepare a fruit smoothie for breakfast. Buy varied fruits and vegetables, preferably in season and local, which are more affordable and taste better. Always keep cut vegetables in the refrigerator for easy access. Include vegetables in each main meal: add spinach to pastas, include tomato and lettuce in sandwiches, or prepare salads as a side dish. Frozen fruits are as nutritious as fresh ones and last longer. Experiment with new recipes: vegetable soups, colorful stir-fries, or roasted vegetables with spices. Involve your family in selection and preparation; when you actively participate, you're more likely to eat them regularly.

Eating breakfast helps accelerate your metabolism after the overnight fast and provides energy to face the day. When you eat breakfast, especially with protein and fiber, you reduce cravings mid-morning and avoid overeating later. A nutritious breakfast that combines protein (eggs, yogurt), complex carbohydrates (oatmeal, whole grain bread), and fruits or vegetables sets the foundation for better food choices for the rest of the day. However, body composition depends much more on total caloric balance and consistency throughout the day than on a single meal. If you genuinely don't feel hungry when you wake up, you can delay your first meal, but make sure your next meal is balanced. The important thing is to listen to your body, not follow rigid rules. Success comes from creating a consistent pattern that is sustainable for you long-term, not from universal rules.

A balanced and varied diet should provide most of the vitamins and minerals you need. However, certain population groups may benefit from supplements: vegetarians may need B12, people with limited sun exposure might need vitamin D, or women in menopause could need higher calcium intake. If you think you might have deficiencies, it's best to consult with a healthcare professional who can perform tests and make specific recommendations. Supplements should never replace good eating, but rather complement it. Remember that more is not always better: some nutrients in excess can be harmful. Before starting any supplement, make sure to inform your doctor or nutritionist, especially if you take other medications. The main approach should be to optimize your diet with real and colorful foods before considering supplements.

Eating outside the home is a reality for many people, but it is possible to make nutritious choices even in restaurants. Before you go, check the menu online if available to plan your order. At the restaurant, request simple preparations: grilled, roasted, or steamed instead of fried. Don't hesitate to ask for changes such as adding a salad instead of fries, or having sauces served on the side. At fast food restaurants, choose lighter options and combine with fruit or salad. Keep portions under control by sharing dishes or asking for a box to save half your meal. Drink water instead of sodas. If you're going to a social event where offerings are limited, eat something healthy at home before going so you don't arrive too hungry. Long-term consistency is more important than perfection at every meal. One or two less healthy meals won't ruin your goals; the important thing is that most of your choices are nutritious.