How should you organise your intake? There is no single rule, but there are useful practical guidelines.

A classic pattern

• Breakfast — to start the day with energy.
• Lunch — often the most complete meal.
• Dinner — lighter, so you sleep well.
• Snack — optional, useful if you get hungry (fruit, nuts).

Regularity above all

Eating at regular times prevents energy crashes and mindless snacking. Whether you have three meals or three meals plus a snack, what matters is that it suits you and covers your needs.

Key takeaway: spreading energy across the day limits tiredness and cravings.