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 the portion different for someone who exercises?
The need rises, but in most people the rise is not as large as it is thought to be. In the guideline's table the difference between activity levels stays within a measurable range.
Does the portion really shrink when the plate does?
It can help, but it does not decide on its own. The guideline defines the growth of serving dishes as a problem; it ties the portion not to the diameter of the plate but to the cup measure.
Do you need to wash chicken before cooking it?
Washing raw chicken is not among the guideline's preparation steps; what it asks to be washed is hands, the counter, utensils and fresh fruit and vegetables.
Should you buy UHT milk or fresh milk?
The difference is in the degree of the heat treatment and in the storage it brings with it. Both are drinking milk; the difference in nutrients is small.
How do you build a shift worker's meal routine?
There is no section devoted to the night shift in the guideline. What carries over is not the clock but the principle: even intervals, not loading a single meal, and following fluid.
What happens when a non-stick pan gets scratched?
When the coating loses its integrity, the pan both stops doing its job and falls outside the normal use that the legislation assumes.
Why is the need for water overlooked in old age?
Because the need does not fall, the feeling weakens. In the guideline's reference table the recommended water intake stays the same over 65 as well; what changes is the sense of thirst.
Does drinking tea after a meal affect iron absorption?
The guideline writes in more than one section that tea and coffee drunk with a meal reduce iron absorption, and it recommends separating the drink from the meal.
Why does sleepiness come after a meal?
This feeling is largely set by the meal itself: its size, its fat content, and how hungry you were beforehand. It is not tied to a single mechanism.
What does the code on an egg tell you?
The first digit shows the farming method: 0 organic, 1 free range, 2 barn without cages, 3 caged. What follows is the country, province and holding information.
What do you look at on the label when buying olive oil?
The class name on the label is not a marketing phrase but the definition the communiqué makes according to acidity and degree of processing. Reading the class means reading how the product was obtained.
Can you fry with olive oil?
You can. The guideline draws no distinction for frying based on the name of the oil; the limits it sets are the temperature and how many times the oil is used.
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.