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 much fluid do you need in pregnancy and while breastfeeding?
In the guideline's reference table the fluid value for women aged 18-50 is 2.0 liters; it is 2.3 liters in pregnancy and 2.7 liters while breastfeeding. The increase is larger for breastfeeding.
Is a gluten-free product for everyone?
For someone diagnosed with celiac disease, a gluten-free product is not a preference but the treatment itself. For someone without that diagnosis, there is no basis showing it is better.
How many cups of coffee a day count as too much?
The limit is set by the amount of caffeine, not by the number of cups. The guideline writes that daily caffeine intake in adults should not exceed 400 milligrams; the same number of cups carries very different amounts.
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.
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.