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.
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.
How do you set up a sahur and iftar routine?
What decides is that both meals are set. When sahur is skipped, the day drops to a single meal and iftar has to carry all the food groups on its own.
What does cooking vegetables with the skin on gain you?
The guideline writes that vitamins and minerals concentrate in the skin and just beneath it; leaving a well-washed skin on keeps that part on the plate.
Is it better to cook vegetables or eat them raw?
The question is not which one, but in what proportion. The guideline asks for part of the day's vegetables to be eaten raw while counting cooked vegetables in the same total.
Is a product labeled no added sugar sugar-free?
It is not. The claim says that no sugar was added to the product; the fruit's, the milk's or the grain's own sugar stays where it is in the table, and the legislation has that printed on the package.
Is a sugar-free carbonated drink better?
The added sugar goes away; that is the change that is measured. In the guideline's daily drinks plan both products sit in the same area, and neither takes the place of water.
Does an air fryer take the place of frying?
On the oil side it largely does, on the temperature side it does not. Because the food does not sit in oil, less oil reaches the plate; cooking at high temperature carries on.
Why do you forget to drink water in cold weather?
In winter the reminders weaken but the need does not fall in the same proportion; the guideline's water calculation is tied to body weight and energy, not to the weather.
Are the use-by date and the best-before date the same thing?
They are not the same thing. One shows the safety limit, the other a quality expectation, and which one is written on which product is defined by legislation.
Who is a sports drink necessary for?
The guideline does not recommend sports drinks for anyone other than athletes; the product gains its real meaning in exercise lasting longer than an hour. In most cases water does the same job.
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.