Small changes, lasting habits
Start here if you don't have time for a long guide. Each tip answers one question, takes two minutes to read, and can be applied today.
Why is the tablespoon measure unreliable?
The tablespoon in a recipe and the spoon in your drawer may not be the same volume. Spoon volumes have shrunk over the last forty years and still differ between brands.
Does starting with soup change the plate?
Soup gives the meal a slow start. Its standard portion is three quarters of a cup, that is 180 milliliters, and it counts as half a portion in the grain group.
Can you hit the portion with a ladle?
You can, but only if you know which ladle it is. The ladle sizes used in homes in Türkiye are not standard.
Does dried fruit take the place of fresh fruit?
The portion measure is very different for the two: one portion of fresh fruit is 150 grams and of dried fruit 30 grams. The difference comes from the water leaving.
Does the potato count as a vegetable?
The potato is in the vegetable group but is measured separately under the heading of starchy vegetables: one portion is half a medium one, that is 90 grams.
Why is the cereal poured into the bowl always too much?
One portion of breakfast cereal is 30 grams, but that amount takes up one cup in corn flakes and a quarter cup in rolled oats.
Does keeping a food diary work?
The function of a diary is not to do the arithmetic but to make things noticed. A meal that is written down is a meal that is remembered later.
How does the meal pattern change in old age?
The guideline recommends at least three meals a day, eating in small amounts and often. Skipping a meal is counted as an indicator of inadequate nutrition.
How do you plan eating at work?
The guideline recommends three main meals and one to three snacks for workers. If the workplace provides lunch, half of the total energy need is expected from that meal.
Does reheating in the microwave spoil the food?
The microwave shortens the heating time and needs no added fat. The real difference is in how the food heats and in what the container is.
How should you store dry goods?
How long a product in the pantry lasts is decided by the container, the light and the moisture. Visible storage decides how much of it gets used.
Are portion recommendations the same for everyone?
They are not. The guideline's tables separate by age and sex, and the values were set assuming a certain level of activity.
The content here is for general information; it does not replace medical diagnosis or treatment and is not personal nutrition advice. A plan tailored to you is prepared only by a licensed dietitian; if you are pregnant, have a chronic condition, take regular medication, are feeding a child, or have a clinical condition, a physician and dietitian check is required before starting a plan. For a plan specific to your health situation, talk to a dietitian.