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 do you manage late-night snacking?
Late-night snacking usually comes not from hunger but from how the rest of the day was built. The answer is not in the evening either; it is in the day.
How many portions are in the pack?
The values on a pack usually belong to a single portion, not to the whole pack. How many portions the pack divides into is the label's first question.
How much oil goes into the pot?
Oil is the item that changes the total most while never showing on the plate. The guideline gives a measure of 5 grams per person for meat dishes and 15 grams for vegetable dishes without meat.
How is a watermelon portion worked out?
One portion of watermelon corresponds to one sixteenth of an 8-kilogram watermelon. Slice thickness is where this calculation goes wrong most often.
Yogurt or ayran, which one is a portion?
Both are from the milk group but their measures differ: one portion of yogurt is 200 milliliters, of ayran 350 milliliters.
What does keeping the salt shaker on the table do?
While the salt shaker stands on the table, salt turns into a habit added before tasting. The guideline recommends keeping daily salt intake under 5 grams.
How do you compare two products from their labels?
The only right way to put two products side by side is to look at the same unit. The portion column changes from brand to brand; the fixed unit does not.
Do frozen vegetables replace fresh ones?
The portion measure is the same for both: one standard portion of cooked vegetables is one cup, that is 150 grams. The difference lies in preparation time and shelf life.
How do you keep the portion in check when eating out?
When you eat out, you are not the one who sets the portion. The tools left to you are the order of the courses, sharing, and how much is left on the plate.
Why is the banana portion different from the others?
In most fruits one portion is 150 grams; in bananas it is 100 grams. The measure is given not by pieces but by the length of a hand.
How much meat is eaten in a week?
For ages 18-49 the guideline gives meat, chicken, fish and eggs as 1.5 portions a day in total. Fish is 2 portions a week, eggs 2.5 portions.
What does drinking water when you wake up bring?
No fluid is taken in through the night while the loss continues. The first glass of the morning is a simple habit that starts the daily total early.
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.