Learn with Yema
I’m Yema. With Tosti and Pincho, I explain what really matters for eating better: how much you need, how to order when you eat out and how to cook with what you have. Every number comes with its source.
The basics
Protein, calories, fiber, water and labels, made simple.
- How much protein do you need a day?How much protein you need a day for your weight, how much to put in each meal and where to find it, explained by Yema with official sources.Yema explains
- How many calories do you need a day? And why your trend matters moreHow your daily calories are worked out, why there’s a floor you shouldn’t go below, and why your trend matters more than any single day.Yema explains
- How much fiber do you need a day?How much fiber you need a day, what it does for you and how to add it without fuss, with beans, fruit, vegetables and whole grains.Yema explains
- How much water should you drink a day?How much water you need a day according to official guidelines, when to drink more, whether coffee counts and why thirst is a good signal.Yema explains
- How to read a nutrition label without getting lostHow to read a nutrition label step by step: the serving, the calories, sugar, salt and allergens, with the official reference numbers.Yema explains
- Cravings: why they happen and how to handle them without guiltWhy cravings happen and how to handle them without guilt: sleep, built-up hunger, the menstrual cycle and how to treat yourself in a normal portion.Yema explains
Eating out
Order something good anywhere, and keep your day on track.
- What to order at a restaurant without giving up what you loveWhat to order at a restaurant when you’re minding your weight: how to read the menu, what to change on the plate and how to order without giving things up.Pincho explains
- Eating out without guilt, and without going off trackHow to eat out without guilt or going off track: don’t arrive starving, choose calmly, look at your week and get back to your routine the next day.Pincho explains
At home
Cook with what you have and plan your week.
- High-protein breakfasts: easy ideas for every dayQuick, easy high-protein breakfast ideas, how much protein to put in your breakfast and how to make it with what you already have at home.Tosti explains
- What to cook with what’s in your fridgeWhat to cook with what’s in your fridge: an easy formula of protein, vegetables and a base, ideas that almost always work and how to use up leftovers.Tosti explains
- How to plan your week’s meals without overspendingHow to plan the week’s meals on a budget: a simple menu, a grocery list by aisle, cooking once for several days and a day off.Tosti explains
Yema doesn’t replace your doctor or your dietitian. If you have a health condition, are expecting a baby or take medication, talk to a professional.