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 does baking change the plate?
In the oven the ingredient meets hot air; it does not sit in oil. What changes is not the portion but the amount of oil that arrives beside it.
Does mineral water replace water?
Mineral water contributes to daily fluid but, unlike plain water, it carries minerals. That is why the sodium line on the label is read.
How do you choose a whole grain product?
The whole grain phrase on the package is not enough on its own; what decides is where whole grain stands in the ingredients list.
What should go into the basket first?
The items that go into the basket first decide how much room is left. The order is an arrangement that quietly affects whether you keep to the list.
Should you buy from the pazar or the supermarket?
Each has its own advantage. What decides is not the place but whether the amount you buy fits the weekly plan.
Should you eat when hungry or on a schedule?
Neither one is enough on its own. A schedule gives you predictability; the hunger signal tells you whether that schedule actually fits you.
Should you chop vegetables coarse or fine?
The size of the cut sets the cooking time, the surface in contact with water and the volume on the plate together. There is no single right size; it changes with the method.
Does the way you cook an egg make a difference?
The portion measure does not change with the method: two small eggs, that is 100 grams. What changes is the oil added to the pan and what comes alongside.
What should you watch when cooking fish?
One standard portion of fish is 150 grams, and two portions a week are recommended. The cooking method does not change that measure; it changes the fat beside it.
How many items make up an evening table?
What decides the meal is not the number of items but how many food groups the table holds. When three groups come together, the meal is complete.
How do you think about a dessert portion?
The guideline gives desserts in its table of optional choices as multiples of a standard 75 kilocalorie amount. Baklava is 4-7 and kadayıf 6-7 times that amount.
How do you track fluid while exercising?
The guideline gives a method that has you work out your sweat rate with a scale. Even a loss of two percent of body weight affects performance.
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.