Understand what you eat, learn how to nourish yourself
Published food values and practical nutrition knowledge in one place.
Where would you like to start?
Understand the logic before doing the maths: the balanced plate, meal planning, portions, shopping, kitchen habits, drinks, eating out and snacks — a plain, general and non-judgmental guide. Every topic is short and practical; you do not have to read them in order.
How are macros planned in vegetarian eating?
The protein target does not change, the distribution of sources does. Why variety is a condition, and the portion pattern.
Does plant protein replace animal protein?
The amount of protein in plant sources is enough, their amino acid pattern is limited. How does pairing dried legumes with grains close that gap?
What does spreading protein across meals change?
When the daily protein is piled into a single meal the total adds up but the pattern does not. Why spreading it per meal is recommended.
How much fiber do you need a day?
The daily fiber target in an adult is at least 25 grams. The difference between the two fiber types and which foods get you to the target.
What is the difference between saturated and unsaturated fat?
The difference starts in the chemical structure of the fatty acid and shows in its state at room temperature. The sources of the two groups and their recommended shares.
What is the difference between soluble and insoluble fiber?
The two fiber types do different jobs in the body and are found in different foods. How much fiber each food carries.
What does "low fat" on a label actually mean?
The nutrition claims on a label are not free expressions but words with a defined threshold. The conditions for the fat, sugar and fiber claims.
Is the portion measure a cooked weight or a raw weight?
The same portion is described with two different numbers: raw and cooked. The coefficient between them and where each measure is used.
What does protein quality mean, and how is it measured?
Protein quality tells you to what extent a protein meets the essential amino acid requirement. How is the DIAAS score and the amino acid pattern read?
What is the difference between simple and complex carbohydrate?
The difference starts in the number of sugar molecules and continues in how fast it shows in blood sugar. Where the two types are found and how they part.
What does the glycemic index tell you?
The glycemic index tells you the speed at which a food raises blood sugar. What it measures, what it does not measure, and its relation to fiber.
What is the difference between whole grain and refined grain?
The difference is in the grain kernel's three components: bran, germ and endosperm. What the refining process takes away and what it leaves.
This content 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.