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 does olive oil stand in a place of its own?
Olive oil is the main source of the monounsaturated fat group. Its share in the daily measure distribution and its composition.
How is the macro distribution calculated?
Going from a percentage of energy to grams is a single step. Step by step, how many grams the three macros come to in a 2000 calorie diet.
How does the protein need change with age?
The protein need per kilogram is highest in childhood and fixed in adulthood. The values by age group and the total in grams.
How does the macro need change in pregnancy and breastfeeding?
The energy percentages stay the same, the absolute floors rise. The change on the carbohydrate, protein and fat sides.
How does the macro need change at older age?
As the energy need falls, protein's share rises. The difference between the measured intake and the recommended range at older age.
How much protein does someone who plays sport need?
The need parts ways between endurance and strength sports. The values per kilogram, the recovery amount and the supplement question.
How much is the macro need of someone doing heavy work?
As energy rises the macro percentages stay fixed. The intake table given for worker nutrition and the meal order.
Why is the egg counted as the reference protein?
All of the egg's protein is converted into body proteins. Where that quality comes from, and the portion measure.
How much meat does one portion of dried legumes equal?
Portions in the same group are equalized by energy, not by protein. The protein ratios within the group.
How do ultra-processed foods change the macro balance?
Eating them often pulls sugar, carbohydrate and saturated fat up, and protein and fiber down. The measured relation.
How is the macro need set in children and adolescents?
The fat share starts higher and the protein share lower at a young age. The ranges by age group.
Protein Guide
A healthy adult needs 0.83-1.0 grams of protein per kilogram a day. This guide covers where that amount comes from and which foods meet it.
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.