Nutrition Basics: Eat Well, Simply
Every lesson opens on a short narrated video, then teaches what's actually in your food, how to read a label, and how to build a balanced plate on any budget.
For anyone who wants to eat better without a diet, a scale or a list of forbidden foods. Each of the twelve lessons starts with a short narrated video, then explains one piece of the picture using mainstream guidance from the WHO and national dietary guidelines: where energy comes from, what protein, carbohydrates, fats, vitamins and water do, how to read a nutrition label, how much sugar and salt is too much, and how to put a balanced plate together when money is tight. You finish able to tell a real finding from a myth, with a few small changes of your own to try. This is general education, not medical or dietary advice: if you are pregnant, have a health condition or are feeding a child with special needs, talk to a doctor or registered dietitian.
By the end you can
- Explain where the energy in food comes from and what protein, carbohydrates, fibre and fats each do
- Know what vitamins, minerals and water your body needs and where to get them from ordinary food
- Read a nutrition label, judge a portion, and spot foods high in sugar, salt or saturated fat
- Build a balanced plate on a budget and tell mainstream guidance apart from common nutrition myths
Energy and the building blocks
- Energy and calories
Learn what a calorie measures, where the energy in food comes from, and why your needs differ from someone else's.
- Protein
See what protein does, roughly how much an adult needs, and how to get enough from animal and plant foods.
- Carbohydrates and fibre
Tell sugars, starches and fibre apart, see why whole grains beat refined ones, and find easy ways to eat more fibre.
Fats, vitamins and water
- Fats: the helpful and the harmful
Learn why you need fat, how saturated, unsaturated and trans fats differ, and which swaps guidelines recommend.
- Vitamins and minerals
Meet the vitamins and minerals people most often run short of, where to find them in food, and when a supplement makes sense.
- Water and drinks
Find out roughly how much fluid you need, how to tell if you're drinking enough, and which drinks to choose.
Reading your food
- Reading a nutrition label
Read a label in under a minute: per 100 g versus per serving, the ingredients list, and the traffic-light colours.
- Portion sizes
Judge a portion with your hand, see how plates and packs change how much you eat, and learn to notice when you're full.
- Sugar and salt
Learn the WHO limits for free sugars and salt, where they hide in everyday food, and how to cut back without missing them.
Putting it on the plate
- A balanced plate
Use the half-quarter-quarter plate to build meals, see how a familiar dish fits, and plan a day that meets the main guidelines.
- Eating well on a budget
Find the cheapest nutritious foods, plan and shop with a list, compare unit prices and waste less.
- Common myths and your own plan
Test six popular nutrition claims against the evidence, learn how to judge a new one, and pick three small changes to start with.
Keep it, don't just read it
Pathwise brings each idea back just before you'd forget it, with a quick question. Free on Android and on the web, in English and Persian.