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.
When does someone who exercises in the morning eat?
There is no single right hour. What decides it is the intensity of the exercise, its length, and how the person adapts to working out hungry or full.
Do herbal teas count as fluid?
They do, and they add to the day's total. The guideline lists herbal teas among the drinks for workplace snack breaks.
What does shopping in season gain you?
The guideline recommends eating vegetables that are available and affordable in their season, varied by their colors. The gain is in the budget and in the variety alike.
How do you choose a canned product?
In a can, the line to look at is not the product but the liquid it sits in. The guideline recommends rinsing and soaking brined products.
Is the eight glasses of water a day advice right?
The guideline finds this advice too little for some people and too much for others; even so, it says it should be thought of as a good target.
Is the feeling of thirst always reliable?
It is not. The guideline states that when sodium and potassium are lost along with the water, the thirst center may not be stimulated.
How should you flavor water?
The guideline states that water can be flavored with mint, cinnamon sticks, lemon and ice made from fruit. There is no need to add sugar.
Why are hand measures better than size terms?
The guideline found that terms like medium and small are understood differently even by trained people. A hand measure stays fixed for the person using it.
Does choosing a low-fat product change the portion?
In the dairy group it does not. The guideline deliberately kept the portion amounts of low-fat and full-fat products similar.
Which vegetables are in season in summer?
The summer list is full of items high in water: tomatoes, cucumbers, zucchini, eggplant, peppers. Among fruits, watermelon, melon and figs stand out.
Which vegetables are in season in autumn?
Autumn is the transition period when summer produce and winter produce sit on the same stall. Mushrooms and corn come to the fore in September, cabbage and leeks in November.
Which vegetables are available in all four seasons?
The guideline's table has a separate row: potato, dried garlic, dried onion, lemon, dill, lettuce, parsley, mint, arugula and cress.
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.