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.
What does "low fat" on a label actually mean?
The nutrition claims on a label are not free expressions but words with a defined threshold. The conditions for the fat, sugar and fiber claims.
Is the portion measure a cooked weight or a raw weight?
The same portion is described with two different numbers: raw and cooked. The coefficient between them and where each measure is used.
How do nutrients show up on the plate?
Nutrients do not arrive at the table one by one; they arrive as food. This guide explains what the nutrients do and what they correspond to on the daily plate.
How do you build a weekly menu?
A weekly menu is not about planning seven days one by one. A guide to building a skeleton that takes a few fixed decisions and leaves the rest flexible.
How are flour, bulgur and rice stored?
Dry goods keep for a long time, but when the conditions go wrong they are all affected at once. A jar system is the single most useful arrangement for that shelf.
What exactly does a calorie measure?
A calorie is a unit, not a verdict. A guide to why the same food is written differently in two sources and what gets missed when you look at the number.
What is fiber, and in which meal do we meet it?
Fiber is not digested but decides how filling a meal is. A guide to where it comes from on the daily plate and what a bran label tells you.
What does a standard portion mean?
A standard portion is not the amount anyone has to eat; it is a shared unit for talking about food. A guide to what it is for and where it is misread.
How do you estimate a portion with your hand?
The hand is the only measuring tool you always have with you. A guide to what the fist, palm and finger measures correspond to, and where they slip.
How do you use oil in measured amounts in the kitchen?
Oil is the item on the plate that grows most quietly. A guide to what measuring instead of pouring from the bottle changes, and how much each dish needs.
Do tea and coffee count toward your daily fluid?
Tea and coffee are inside the daily fluid total. A guide to what adding things to them changes, and what the hour you drink them does.
How much is one portion of pilav?
One standard portion of pilav is half a cup, that is one level medium ladle. Pilav served as a second dish is usually twice that.
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.