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 much water does a child need?
The guideline's reference table separates by age: 1.3 liters at ages 2-3 and 1.6 liters at ages 4-6 are given as the recommended adequate intake.
Is drinking water during a meal a problem?
Water drunk during a meal adds to the day's fluid and gives the meal a slower pace. What decides is not the amount but the habit itself.
Do carbonated drinks count as fluid?
They enter the fluid total, but they are counted together with the sugar they carry. The guideline recommends keeping free sugar below ten percent of total energy.
Is the discount pack really a bargain?
A large pack lowers the unit price but can also raise the amount you eat. What decides whether the advantage is real is the plan in the kitchen.
Do olives take the place of liquid oil?
The guideline gives olives in a separate table as an alternative to liquid oil: the amount equivalent to one dessert spoon of oil ranges from 4-5 to 10-12 pieces depending on the variety.
What do matchbox and finger measures tell you?
The guideline describes some portions through everyday objects. One portion of white cheese is two matchboxes or three fingers thick.
How do you manage a meal as a guest?
As a guest you are not the one who decides the portion, and the table lasts a long time. The tools left to you are the order, the pace and how much stays on the plate.
What do you eat as a snack?
A snack's job is to lighten the main meal. For it to do that, its size has to be set in advance.
What do you look for when buying nuts?
In the shell or shelled, salted or plain — these two questions change both the portion and the salt total.
Which method should be chosen instead of pan frying?
Grilling, the oven, steaming in its own juices and sautéing cook the same ingredient with far less oil. What decides is whether the ingredient sits in oil.
What do you do when there is no time to cook?
The time problem usually comes not from cooking but from preparation. Moving the preparation earlier lifts the evening's burden of decisions entirely.
What do you look at when choosing cheese?
The portion of cheese changes with the type, and cheese is counted among the items high in salt. That is why the salt line on the label 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.