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 many calories are in a portion of artichoke?
One cup of artichoke is 150 grams and carries about 48 calories; its fiber is almost double its carbohydrate.
How are macros planned in vegetarian eating?
The protein target does not change, the distribution of sources does. Why variety is a condition, and the portion pattern.
How does the order of your kitchen shape your choices?
What sits on the counter gets eaten far more than what sits at the back of the cupboard. A guide to what visibility and reach do.
How does the way the table is set affect portions?
The diameter of the plate, the way food is served and where it is taken from quietly set the portion. A guide to what the table does to the measure.
How does the size of the pot affect the food?
In a wide pot the same amount sits as a thin layer and looks small. The size of the vessel changes both the portion estimate and the oil that goes in.
Why do vitamins and minerals matter even in small amounts?
Vitamins and minerals give no energy, but they make the use of energy possible. A guide to why variety is the most practical route.
How true are the sentences you hear often about nutrition?
Where do the nutrition rules that pass from mouth to mouth come from, and how is the truth of a sentence tested? A guide that teaches you to look for the source.
How is a good breakfast built?
A good breakfast is not measured by how crowded the table is. A guide to what keeps you full for long when added to the meal, and how it is built on rushed mornings.
How is lunch planned on a workday?
Lunch is mostly not planned, it just happens. A guide comparing bringing food from home, choosing in the canteen and eating at the desk.
Why do meal times need a rhythm?
Keeping meal times regular is not a rule but a convenience that makes hunger predictable. A guide to how the intervals are set.
How do you save the day when the plan falls apart?
A plan that has fallen apart is not a plan that has ended. A guide to pulling a derailed day back together and why the reflex to compensate backfires.
In what order do you read a food label?
The front of a label is marketing, the back is information. A guide to which part to look at first and how the ingredients list is read.
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.