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 shop sustainably?
The guideline gives a separate list of strategies for this: making a list, not buying more than you need, choosing what is in season and locally produced, and checking the packaging.
Why should half of your grains be whole grain?
The guideline's recommendation is clear: at least half of the recommended total grain consumption should be 100 percent whole grain.
What should grains be eaten with?
The guideline recommends that grains be eaten together with legumes and with milk and dairy products, in order to raise their protein and vitamin content.
What should at least two of the day's vegetables be?
The guideline recommends that at least two portions of the vegetables and fruit you take in come from items such as green leafy vegetables or tomatoes.
How do you choose a packaged fruit product?
The guideline asks that fruit juices be 100 percent fruit, pasteurized and without added sugar, and that the canned fruit with the least added sugar be chosen.
How many calories are in a medium apple?
A medium apple seven centimeters across is 150 grams and carries about 87 calories. Where does the variety move that figure?
How many calories in a medium orange?
A medium orange is 150 grams of edible part and carries about 74 calories. How does the peel share mislead the scale?
How many calories are in a slice of watermelon?
The calories in a slice of watermelon depend on the size of the slice: a single triangular slice is about 15 calories and one standard portion 45.
How many calories are in a bowl of strawberries?
A small bowl of strawberries is 150 grams and carries about 48 calories. Where does a spoon of sugar on top take that figure?
How many calories are in a glass of ayran?
A large glass of ayran is 350 milliliters and carries about 130 calories. How much of the daily salt allowance does that same glass take?
How many calories are in a glass of orange juice?
A cup of orange juice is 240 milliliters and carries about 144 calories — nearly twice a medium orange.
How many calories in a slice of whole wheat bread?
A thin slice of whole wheat bread is 25 grams and carries about 65 calories. Where does the gap with white bread actually widen?
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.