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.
Why do portions rise in adolescence?
In the guideline's tables the highest portion numbers belong to the 15-18 age group. In bread and grain this group rises to 7-8 portions in boys.
Which vegetables are in season in the winter months?
In the guideline's season table the winter months pass with brassicas and root vegetables: cauliflower, broccoli, leeks, celeriac, carrots.
Which vegetables are in season in spring?
The spring list is full of short-lived, fresh items: artichokes, broad beans, asparagus, spring onions, fresh garlic.
Why is traditional Turkish cuisine considered sustainable?
The guideline points to the weight of dried legume, bulgur, vegetable and olive oil dishes, to the low environmental impact and to a kitchen culture that avoids waste.
Which oil do you use in the kitchen?
The guideline recommends taking most of your fat from unsaturated fats, especially from olive oil. Total daily fat is given as 20-35 percent of energy.
How many calories in a portion of spinach?
150 grams of raw spinach is about 36 calories, and the 75 gram portion eaten as salad 18 calories.
How many calories in one simit?
One simit weighs 100 grams and carries about 368 calories. Why is the fat that the sesame brings so much higher than in bread?
How many calories in 100 grams of avocado?
100 grams of avocado carries about 143 calories and holds 9.7 grams of fiber; its sugar is almost zero.
How many calories are in a spoon of olive oil?
A dessert spoon of olive oil is 5 grams and carries exactly 45 calories; the tablespoon equivalent, though, is an indicative value.
How many calories are in a portion of peas?
A cup of fresh peas is 150 grams and carries about 138 calories; they are among the highest in calories of the vegetables.
What changes when you shop without a list?
Shopping without a list leaves the choosing to the layout of the shelves. A list does more than prevent forgetting; it decides in advance how long you stand in which aisle.
Is it right to put hot food straight into the fridge?
Putting a hot pot into the fridge as it is affects both the dish itself and its neighbors in the fridge. There is a practical middle way between the two.
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.