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.
Does urine color show how much water you need?
It works as a rough indicator; a darkening color points to a water need that is not being met. But the guideline never leaves color on its own.
Why does the color matter when you fry potatoes?
Color is the visible counterpart of how hot the surface got and how long it stayed there. The guideline writes that temperature and time affect the compounds that form.
Does an alcoholic drink count toward daily fluid?
In the guideline's daily beverage plan the target for alcoholic drinks is zero; unlike the other items on the plan, no amount is set aside for it.
Who is intermittent fasting suitable for?
It is not a method that suits everyone. The guideline leaves some groups out explicitly and writes that it has not been found superior to other methods for weight loss.
Do ayran and kefir replace water?
Both count toward your daily fluid total, but neither fully takes the place of water. They also count against the milk group's portions, and ayran brings a noticeable amount of salt with it.
How do you tell whether fish is fresh?
The eyes, the gills, the smell and the texture are read together; one sign on its own is not enough. The ice on the counter is part of that reading too.
When is water given to a baby?
In the first six months water is not given separately; the baby's water need is met by breast milk. Water begins along with the move to complementary foods, and follow-up is carried out with a physician.
What does a food exchange list mean?
An exchange is when portions carrying similar energy inside the same food group can take each other's place; the guideline calls this an equivalent.
Does the water in what we eat count toward daily fluid?
About one fifth of the day's fluid comes from food. That share is real but small; it does not replace the water you drink, it sits inside the total.
How much is one portion of dried legumes?
The measure is given over the cooked form: three quarters of a cup, two small ladles or 130 grams. That amount corresponds to 50 grams of raw dried legumes.
Should raw milk be boiled?
Milk that has not been heat treated is not drunk without boiling. Pasteurized and UHT milks have gone through a defined heat treatment before they are sold.
How do you set portions on a child's plate?
A child's portion is not a shrunken adult portion. The guideline ties portions to energy level, and matches energy level to age, sex and activity.
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.