Nutrition
Nutrition basics and healthy-eating guides: how much protein per day, the Mediterranean diet, and a USDA-sourced food database with calories and macros.
- How Much Protein Do Most Adults Actually Need Per Day?A friendly, evidence-based guide to how much protein most people need a day: the updated 2026 recommendation, how much an active person needs, and why spreading it through the day beats worrying about a single-meal 'limit'.Read the guide
- The Mediterranean Diet: What It Is and Why It WorksThe Mediterranean diet is the best-tested eating pattern for heart health. Here is what a landmark trial actually found, what to eat on the diet, and how to start it as a beginner.Read the guide
- Creatine Monohydrate: A Simple, Evidence-Based GuideCreatine is the most researched and most effective sports supplement there is. Here is what creatine does, how much to take per day, and why the kidney-damage worry is a myth for healthy people.Read the guide
- Fiber: The Nutrient Almost Everyone Is MissingMost people eat about half the fiber they should, and the evidence links higher intake to a longer, healthier life. Here is how much most adults need, why it matters, and how to get more.Read the guide
- Ultra-Processed Foods: What the Evidence Actually SaysUltra-processed foods are blamed for a lot, but the science is more careful than the headlines. Here is what the NOVA system means, what large studies found, and how to read it without panic.Read the guide
- What Is a Calorie Deficit, and How Does Fat Loss Actually Work?A calm, sourced explainer on energy balance: what a calorie deficit is, the safe rate of weight loss most authorities cite, why the old '3,500 calories equals a pound' rule overstates long-term loss, and how adequate protein plus resistance training help preserve muscle while losing fat.Read the guide
- What Is the Ketogenic (Keto) Diet, and Does It Actually Work?A calm, sourced explainer on the ketogenic diet: what very-low-carb, high-fat eating is, how nutritional ketosis works and why it is not diabetic ketoacidosis, what the weight-loss evidence honestly shows, the one established medical use in drug-resistant epilepsy, the real risks including a possible rise in LDL cholesterol, and who should avoid keto or get medical supervision first.Read the guide
- Keto Foods List: What to Eat on a Ketogenic DietA practical, sourced list of foods that fit a ketogenic diet, grouped by type: meat and poultry, fish and seafood, eggs and cheese, oils and fats, and low-carb vegetables. Every named food meets this site's total-carbohydrate keto threshold, the list explains what to limit, and it is honest about why the total-carb method excludes some foods that net-carb lists include.Read the guide
- What Is a Low-Carb Diet, and Does Cutting Carbs Actually Work?A calm, sourced explainer on low-carbohydrate eating as a broad pattern: what 'low carb' means across the spectrum of restriction, what the weight-loss evidence honestly shows versus low-fat diets, where the strongest evidence sits for blood-sugar control, why carbohydrate quality matters more than the number, and the real risks including how cholesterol responses vary from person to person.Read the guide
- What Is Intermittent Fasting, and Does It Actually Work?A calm, sourced explainer on intermittent fasting: what it is as an eating-timing pattern rather than a food rule, the common protocols (16:8 time-restricted eating, 5:2, alternate-day), how the fasting metabolic switch works at the mechanism level, what the weight-loss evidence honestly shows (no more effective than plain calorie restriction), and who should not fast.Read the guide
- How Much Water Should Most Adults Drink Per Day?The rigid eight-glasses-a-day rule is not backed by evidence. This calm, sourced guide explains what the science actually recommends: the NASEM total-water adequate intakes of about 3.7 litres a day for men and about 2.7 litres for women, that this is total water from all beverages and food rather than eight glasses of plain water, how thirst keeps most healthy adults hydrated, when needs genuinely rise, and the simple cues for under- and over-hydration.Read the guide
- Vitamin D: How Much Do Adults Need, and Who Is at Risk?Vitamin D helps the body absorb calcium and keep bones healthy. This guide covers how much adults need (the NIH recommended intake), where it comes from, who tends to fall short, the safe upper limit, and why routine testing is not recommended for most healthy adults.Read the guide
- How Much Added Sugar Per Day Is Too Much?A calm, sourced look at added sugar: how it differs from the natural sugar in fruit and milk, the daily limits set by the American Heart Association, the World Health Organization, and the Dietary Guidelines for Americans, where added sugar actually hides, why excess matters, and how to read the Added Sugars line on a Nutrition Facts label.Read the guide
- How Much Caffeine Per Day Is Safe?For healthy non-pregnant adults, authorities place a general daily limit at around 400 mg of caffeine. Pregnancy guidance is lower, at under 200 mg a day, and there is no safe adult-style amount for children. Here is what the FDA, EFSA, and ACOG actually say.Read the guide
- Omega-3 and Fish Oil: How Much, and Do Supplements Help?A calm, sourced guide to omega-3 fatty acids and fish oil: what ALA, EPA, and DHA are, how much the body needs, why oily fish comes before capsules, what the mixed cardiovascular evidence actually shows, and the dose-dependent atrial-fibrillation signal that makes high-dose supplements a question for a clinician.Read the guide
- Magnesium: How Much People Need and Where to Get ItA calm, sourced look at dietary magnesium: what it does, how much most adults need (men about 400 to 420 mg a day, women about 310 to 320 mg), why a large share of people fall short, the whole foods that supply it, and the supplement question, including why the 350 mg upper limit applies only to supplements and not to magnesium from food. This is a general, educational guide, not personal medical advice.Read the guide