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.
Do ready-made and semi-prepared products belong in your prep?
They do. Washed greens, frozen vegetables or canned legumes take over one step of the prep; you make the choice by reading the product's own label.
What should you cover food with?
A container with a lid, cling film and aluminum foil do not do the same job. Which one goes where is decided by the temperature of the food, how long it will wait and whether it is acidic.
Which order of work makes cooking faster?
What shortens the time is not speed but order. If the longest job that does not need watching is started first, the rest of the work fits into its waiting time.
How is opened tomato paste stored?
An opened jar goes into the refrigerator, its surface is smoothed and its lid is closed tightly. How many days it will keep is not written here but on the jar's own label.
Should shopping and prep go on the same day?
Putting both on the same day handles fresh ingredients right away but creates one long block. Splitting them gives you a break; in return, the items that spoil fastest wait an extra day.
What do you gain by splitting the grocery shop in two?
Once a week for shelf-stable food, a short second trip midweek for fresh food. What changes is not the amount you buy but the moment fresh food goes into the fridge.
How many days do leftovers keep in the fridge?
The time changes with the type of dish: the limit given for meat dishes is half the one given for meatless dishes. And the clock starts the moment the pot comes off the stove.
How do you turn one prep session into two different meals?
What makes people give up on batch prep is not the prep itself but the repetition of the same dish. Keeping the base neutral makes two different meals possible from the same effort.
Is repeating the same breakfast every day a problem?
It is not. A fixed breakfast removes the decision from the most rushed moment of the day, which is what makes it easy to keep up; variety can come from the rest of the day.
Does one tablespoon weigh the same grams in every ingredient?
A spoon measures volume, not weight. The same measuring spoon gives different grams in honey, salt and olive oil, so the spoon equivalent is known ingredient by ingredient.
How much is a pinch?
A pinch has no fixed equivalent; it changes with the number of fingers and with the grain of the spice. If you want consistency, the thing to do is to measure it once and write down its spoon equivalent.
What temperature should the fridge be set to?
The numbered dial does not show degrees. The target is for what you keep cold to stay below four degrees; the only way to know that is a thermometer placed inside the fridge.
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.