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.
How many portions of fruit a day?
The guideline recommends 2.5 portions of fruit in men and 2 in women for ages 18-49, and separately defines the gram equivalent of one portion.
How many portions of dairy do you need a day?
For an adult the recommendation is 3 portions a day. Milk, yogurt and cheese are different portions of the same group; the number changes with age and physiological state.
How often should you eat fish in a week?
The guideline's portion table gives 2 portions a week for ages 18-49, and one portion is 150 grams of cooked fish. This share is not filled with meat or chicken.
How do you build a meal on a day with no appetite?
Rather than forcing it, making the meal smaller and shifting toward options high in nutrient content is more workable. If the loss of appetite continues, the underlying cause is investigated with a doctor.
Are the charred parts on the grill a problem?
The guideline asks that the distance between the meat and the fire on a grill be set so that the meat does not burn and no charring occurs, and it writes this as a precaution.
How many times can frying oil be used?
The limit the guideline gives is three times. The criterion behind it is the breakdown of the oil with heat; there are numerical thresholds defined for the polar compound value and the frying temperature.
Does roasting nuts change their nutritional value?
The difference is small and most of it comes from moisture loss. Protein and vitamin E stay almost the same; what really decides is whether salt and oil are added during roasting.
Does cooking pasta less make a difference?
What decides the nutritional value on the plate is not the degree of cooking but the amount of dry pasta. Leaving it firm changes the texture and the water taken up.
Should you drink tap water or bottled water?
Both are subject to the same regulation and measured against the same set of parameters. What changes is not the standard itself but the point at which the standard is looked for.
Is bread necessary at a meal?
What is necessary is not bread but the grain group; the guideline counts bread in the same group as rice, bulgur and pasta and gives the group's daily portions.
How do you build a school-age child's meal routine?
Breakfast and the meal eaten at school build the skeleton of the day. The guideline defines the meal pattern and the portions for this age group; the rest settles around the family's day.
Is organic produce more nutritious?
The organic label shows that the production method has been inspected, not that the nutritional value is high. What the certificate promises and what it does not have to be told apart.
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.