How often should I eat during the day? 

Results of recent scientific studies in this area show that there is a clear relationship between the number of meals per day and weight.

This confirms, once again, we cannot give a universal recommendation, and nutritional strategy must be different and adapted to each case. Before establishing what would be appropriate in our case, we should listen to our bodies and try to answer the following questions:

Am I famished?

If we stop and listen to our body, we can identify if it is sending us signals for feeding it. Hunger signals cause an uncomfortable and unpleasant feeling that we can solve eating. However, it often remains for several hours. We can also identify the sick feeling previously and try to prevent discomfort. So if you know you cannot eat for hours, it might be worth a drink before you step to the next meal too hungry.

Will it remove hunger?

It is not worth trying to eat to calm any feeling that causes us concern. We soon realize that we have not solved the problem, and this fact can make us feel worse.

Will it make me feel stuffed?

Alternatively, perhaps I know that after having eaten I feel indifferent and that there is something that fancies me. In this case, maybe we should spend a bit more time thinking about the proper option.

Will it be little or too much?

It is suitable if it keeps us satisfied until the next meal. We must listen to the signals of our body, chew properly and wait enough time to make the brain receive the information and feel satiety. A real option is to write down all the food we usually take and the feelings we have after it to learn ourselves.

Is it a healthy choice?

We must think if a certain meal brings us some benefit to our health. If we have chosen to eat the first thing we have seen, or whether it is food that we chose stubbornly.

We must consider an option that provides us with nutrients promoting satiety: protein, healthy fats, complex carbohydrates, and fibre.

Today, while fast food is abundant, there is an enormous abuse of light, low-fat products. In fact, they are products that make us fat as well. However, we must not be wrong; we must bear in mind that all light products, without salt or sugar, are not fattening less, nor they are always healthy. In fact, excessive consumption of these products can make us fat. We may be in front of a digestive biscuit indeed, but it may contain sugar. Juice can have “no added sugar” but still have plenty of sugar in its composition, and that does not bring us any benefit.

The best option is having a diet of minimally processed foods, with the right quantity for our body and not focus on a particular nutrient. A diet based on real food and how does it make us feel finally becomes a truly and balanced one.

Marta Cuenca

‪Dietician‬ – ‪Nutritionist‬