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 freezing food in portions solve?
Food frozen in one large container has to be used up entirely once thawed. Portioning removes that obligation from the start.
Can opened canned food be stored in the can?
An opened can is no longer a sealed container. Moving the contents into a lidded container makes a difference to both flavor and storage.
What does protein quality mean, and how is it measured?
Protein quality tells you to what extent a protein meets the essential amino acid requirement. How is the DIAAS score and the amino acid pattern read?
What is the difference between simple and complex carbohydrate?
The difference starts in the number of sugar molecules and continues in how fast it shows in blood sugar. Where the two types are found and how they part.
What does the glycemic index tell you?
The glycemic index tells you the speed at which a food raises blood sugar. What it measures, what it does not measure, and its relation to fiber.
What is the difference between whole grain and refined grain?
The difference is in the grain kernel's three components: bran, germ and endosperm. What the refining process takes away and what it leaves.
What is added sugar, and how much is too much?
Total sugar is the sum of the natural free sugars and the added sugar. Where the limit comes from and which names it appears under on the label.
How much carbohydrate does someone who trains need?
Depending on exercise intensity, 5-10 g/kg of carbohydrate a day is recommended. How the glycogen stores work, and timing.
What does the omega-3 and omega-6 balance mean?
The body cannot produce omega-3 fatty acids itself. The sources of the two groups, the recommended ratio, and the difference between ALA and EPA-DHA.
What is trans fat, and how much is the limit?
Trans fat is the one group among the four fat types that is limited on its own. Where the limit comes from and which products it is found in.
What do visible and invisible fat mean?
Part of the fat is added to the plate directly, part comes from the food's own structure. The consumption amounts measured in Türkiye.
How much cholesterol should come from the diet?
The limit given for daily cholesterol intake in an adult is 300 milligrams. Where the limit comes from and what the measured intake is.
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.