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.
Where does the urge for a second plate come from?
A second plate usually comes not from hunger but from how the table is set. A guide that separates the source of the urge and explains what to do.
How do you measure a soup and salad portion?
Soup changes with the bowl and salad with the plate, and both are the items where eye measurement slips the most. A guide to holding the measure steady.
How much is a handful of nuts?
For nuts a handful is defined as 30 grams, but that comes to a different number of pieces for each kind: 24-26 almonds, 4-5 walnuts, 28-30 hazelnuts.
How is a salad portion measured?
For leafy salads one portion is two cups, that is one large bowlful. For cooked vegetables the same portion falls to one cup.
What does eating a meal fast change?
In a meal eaten fast the plate is finished before fullness is noticed. Changing the pace changes the outcome without changing the portion.
How much water should you drink a day?
The guideline's reference value for ages 18-50 is 2.5 liters for men and 2.0 liters for women. That amount covers the total water coming from drinks and from food.
What does soaking legumes make easier?
Soaking shortens the cooking time and lets the beans cook evenly. One standard portion of boiled legumes is three quarters of a cup, that is 130 grams.
How do you build a weekly meal plan?
A plan removes the burden of deciding again every evening. The most solid plan starts not from the names of dishes but from how many evenings will be spent at home.
What does bringing lunch from home change?
In a meal brought from home you are the one who decides the portion, the content and the time. The real difficulty is not the food but where the preparation fits.
How do fluid needs change in hot weather?
As sweating rises the loss rises, and daily fluid intake goes up with it. The guideline recommends raising intake in situations where fluid losses increase.
How do you build a meal routine when you live alone?
In a kitchen for one the real difficulty is not cooking but hitting the scale. Recipes and packages are usually built for larger tables.
What changes when you reheat leftovers?
Reheating changes the texture and the taste of a dish regardless of how it was stored. How it is reheated decides whether a leftover meal gets eaten again.
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.