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.
What do you look at when choosing a packaged product?
Packaged products are not a group to avoid but a group to choose within. How the decision is made from the ingredient list and the packaging.
Why does the first half hour after shopping matter?
The half hour after shopping largely sets that week's waste and its menu. A guide to what to do while you unpack the bags.
How do you build flavor with spices?
When fat and salt come down, spice is the item that carries the dish. A guide to how the spice shelf is set up and when spice goes in.
How do you build a list of quick meals for tired days?
What you need on a tired evening is not a new recipe but a ready list. A guide to how twenty-minute meals are chosen.
How do you reduce salt in the kitchen?
Reducing salt does not have to leave food tasteless. A guide to how long the palate takes to adjust and where the salt comes from.
Is a water glass the same for everyone?
The problem with the advice to drink eight glasses of water a day is the glass. The volume of the glasses used in homes varies between 200 mL and 560 mL.
How do you measure bread without a scale?
The standard portion of bread is two thin slices, that is 50 grams. That same 50 grams comes to half a simit or a quarter of a pide.
Why does pasta look like so much once cooked?
Dry pasta grows in volume as it takes up water. It goes in as 30 grams raw and comes to the plate as half a cup, 75 grams, once boiled.
What is the cup measure for in the kitchen?
The cup is the basic tool of the portion definitions and is fixed at 240 milliliters. One fist corresponds to the same volume.
How many meals a day do you need?
There is no single number of meals for everyone. What decides is not the number but how far apart the meals fall and how the day's total is built.
What makes a breakfast filling?
Whether breakfast carries you to lunch depends on the range of groups on the plate. One standard portion of egg is two small eggs, that is 100 grams.
What should you eat first on the plate?
The order can change how a meal ends without changing the amount on the plate. Starting with vegetables works through the pace.
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.