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.
What is added sugar, and how much is too much?
Total sugar is the sum of the natural free sugars and the added sugar. Where the limit comes from and which names it appears under on the label.
How much carbohydrate does someone who trains need?
Depending on exercise intensity, 5-10 g/kg of carbohydrate a day is recommended. How the glycogen stores work, and timing.
What does the omega-3 and omega-6 balance mean?
The body cannot produce omega-3 fatty acids itself. The sources of the two groups, the recommended ratio, and the difference between ALA and EPA-DHA.
What is trans fat, and how much is the limit?
Trans fat is the one group among the four fat types that is limited on its own. Where the limit comes from and which products it is found in.
What do visible and invisible fat mean?
Part of the fat is added to the plate directly, part comes from the food's own structure. The consumption amounts measured in Türkiye.
How much cholesterol should come from the diet?
The limit given for daily cholesterol intake in an adult is 300 milligrams. Where the limit comes from and what the measured intake is.
Why does olive oil stand in a place of its own?
Olive oil is the main source of the monounsaturated fat group. Its share in the daily measure distribution and its composition.
How is the macro distribution calculated?
Going from a percentage of energy to grams is a single step. Step by step, how many grams the three macros come to in a 2000 calorie diet.
How does the protein need change with age?
The protein need per kilogram is highest in childhood and fixed in adulthood. The values by age group and the total in grams.
How does the macro need change in pregnancy and breastfeeding?
The energy percentages stay the same, the absolute floors rise. The change on the carbohydrate, protein and fat sides.
How does the macro need change at older age?
As the energy need falls, protein's share rises. The difference between the measured intake and the recommended range at older age.
How much protein does someone who plays sport need?
The need parts ways between endurance and strength sports. The values per kilogram, the recovery amount and the supplement question.
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.