Snacks at work: no fridge, with a fridge, with a microwave
Choose a work snack by where it will be kept.
Nutrition
What holds up about food and what turned out to be a story someone told well. No banned lists, no superfoods.
What to eat before bed: cottage cheese, banana, fruit and tomatoes
You can eat any of these foods in the evening: your weight depends on the total for the day, not on the hour of the last bite.
How many calories are in coffee with milk and sugar
A 250 ml mug with 50 ml of 2.
Sugar a day by WHO: what counts as free sugars and how the calculator works
WHO recommends that free sugars supply less than 10% of your energy intake, and ideally less than 5%: at 2,000 kcal that is under 50 g and under 25 g.
How to eat less without starving: what the research supports and what it does not
People eat more when they are served a bigger portion, when they eat fast, after a short night and alongside alcohol.
The FoodGPT caffeine calculator: how it works and where it gets it wrong
The caffeine calculator adds up milligrams from a table of average values per drink and compares the total with the EFSA level: up to 400 mg a day for an adult, up to 200 mg in pregnancy and breastfeeding, and 3 mg per kilogram of body weight for a child or teenager.
Beef tallow instead of vegetable oil: what the trend claims and what the data show
As of 5 October 2026, beef tallow remains one of the visible food trends: Whole Foods put the “tallow takeover” first in its 2026 forecast, and the new US Dietary Guidelines list it as an option for cooking.
Two cups of beans a day: what BeanTok promises and what the research shows
As of 5 October 2026, “BeanTok” is still running on TikTok and Instagram: creators eat two cups of beans a day and link it to gut health, weight loss and fewer sugar cravings.
Cutting out sugar, gluten or dairy: questions to ask before you start
Cutting a food out completely has consequences: you can lose the chance of a diagnosis, fall short on nutrients, or build a fear of food.
Vitamin B12: where it is in food and who should check their level
Vitamin B12 occurs naturally only in foods of animal origin; plant foods have it only when fortified.
Potassium in food: how much you need a day and what beats a banana
Adults are advised about 3500 mg of potassium a day, by Rospotrebnadzor and by the European agency EFSA alike.
Prepared meal plans: how to choose a delivery service
Choose a prepared meal plan by its actual daily menu, delivery terms and full price.
Dubai chocolate: calories, ingredients and the weight of a piece
The VkusVill milk chocolate with pistachios and kataifi examined here contains 557 calories per 100 g.
Fresh and dried persimmon: counting portions and desserts
The USDA reference entry for fresh Japanese persimmon contains 70 calories per 100 g.
Intuitive eating or calorie counting: what to choose and for whom
The choice between them should be based not on effectiveness but on your goal: intuitive eating changes your relationship with food, while calorie counting measures energy.
Snacks under 100 calories: 25 options and what’s filling versus what’s empty
100 kcal fits 667 g of cucumber or 17 g of peanut butter: calorie-wise they’re equal, but not in satiety.
DASH diet: foods, servings, and a week-long menu
DASH is an eating plan designed to lower blood pressure: plenty of vegetables, fruits, and whole grains; low-fat dairy; and limited salt and sweets.
Chia seed water: what soaking does and whether it has benefits
Chia seeds develop a clear gel in water, but they do not turn the drink into a calorie-free “super hydrator.
Non-alcoholic wine: alcohol, sugar, and calories
The front label says “non-alcoholic,” but the answers to three different questions—how much alcohol remains, how much sugar is in the drink, and how many calories are in a glass—appear in different places.
Matcha: how much caffeine it has and how it compares with coffee
Matcha contains caffeine.
Decaf: how caffeine is removed from coffee and how much is left
Decaffeinated coffee is not coffee without caffeine, but coffee where it makes up no more than 0.
Mediterranean diet: food list and 7-day meal plan
Build a Mediterranean-style week around vegetables, grains, beans, fish and plant oils.
Low-calorie foods: calories and macros per 100 g
Cucumbers, tomatoes, zucchini, berries and plain yogurt add variety without many calories per serving.
Calcium: how much a day, and where to get it without dairy
Adults are advised 1000 mg of calcium a day in Russia and 950 mg by EFSA.
Magnesium-rich foods: where to find them and how to use the list
People often look for magnesium in a supplement bottle, though everyday foods contain it too.
High-fiber foods: a list and simple ways to add them to meals
You do not need bran or a specialty bar to get more fiber.
Fibermaxxing: what the high-fiber trend gets right—and where more is not better
Fibermaxxing is the 2026 search term for the idea of adding as much fiber to your diet as possible.
Nutrition after bariatric surgery: protein and portion size
After bariatric surgery, tracking food changes purpose.
Gestational diabetes: food diary and carbohydrate counting
A diary for gestational diabetes is not about self-discipline or “try writing things down.
Red and processed meat: what "group 1" means
In October 2015, processed meat was placed in the same classification group as tobacco, and the headlines wrote themselves.
Seed oils: are sunflower, rapeseed, and soybean oils harmful?
For the past couple of years, sunflower, rapeseed, and soybean oils have been labeled as sources of inflammation and the primary cause of everything.
Fermented foods: what happens inside
Fermentation is a preservation method invented long before the refrigerator: bacteria consume sugars and produce acid, and in an acidic environment, spoilage-causing organisms cannot survive.
FODMAP: what it is and who it is for
FODMAP is not a weight-loss diet or a list of harmful foods.
What to eat for dinner
For most people, dinner is the largest meal of the day, and this is not a mistake in their routine.
Clean eating: what it is and what lies behind it
PP is a Russian abbreviation for "proper nutrition" (clean eating).
Cooking oil: smoke point and what matters more
The smoke point is usually cited as the main criterion for choosing a cooking oil.
Sugar, honey, and syrups: how they actually differ
Honey, maple syrup, and agave syrup are marketed as sugar substitutes.
Nuts: why they have fewer calories than stated
The calorie content of nuts in reference books is calculated, not measured, and for nuts, the calculation is systematically overstated.
Nutrition during breastfeeding: how much do you really need
A long list of restrictions has formed around the diet of a nursing mother, which is almost entirely unsupported by evidence, alongside a very short list of what is actually important.
Gout and purines: where they are actually found
Lists of "foods to avoid with gout" are usually based on purine content tables.
Lenten diet: what changes in your nutrition and where protein is lost
From a nutritional perspective, fasting means the simultaneous removal of meat, fish, dairy, and eggs from the diet—essentially all common sources of protein.
How to read a nutrition study
Headlines claiming that "scientists have proven product X reduces the risk of Y" almost always describe a study that does not support such a conclusion.
Nutritionist and dietitian: what is the legal difference
The difference between these terms lies not in the depth of knowledge, but in legal status.
Multivitamins: what large trials have shown
Multivitamins have been tested in randomized trials involving tens of thousands of people—a rare case in nutrition where we have experiments with placebos rather than just observations.
Iodine: how much is needed and why it is added to salt
Iodine is necessary for the thyroid gland to synthesize hormones, and the daily requirement is measured in micrograms—but it is not always easy to obtain from a standard diet.
Iron and ferritin: what the test shows and why you feel tired
Ferritin is tested more often than any other iron metabolism marker and is most frequently misinterpreted.
How much fat do you need per day and what happens if you don't get enough
People usually only know the upper limit for fat.
Plant protein: how it compares to animal protein and how to bridge the gap
The difference between plant and animal protein is not that one is "complete" and the other is "incomplete"—it comes down to two specific factors: amino acid profile and digestibility.
Creatine in women: what research has shown
Creatine is the most studied supplement on the shelf, but trials involving women make up a smaller portion of this research.
Pre-workout supplements: what works in the jar
A pre-workout supplement is a blend of five to fifteen substances, only one of which is reliably effective.
Fruit and blood sugar: how an apple differs from juice
Fruit is the only food that is simultaneously called a source of sugar and recommended for daily consumption.
Diet for type 2 diabetes: what diet comparisons have shown
Debates about diet for type 2 diabetes often focus on choosing the right diet.
Insulin index: why cottage cheese has a higher score than pasta
The insulin index shows how much insulin is released in response to a portion of food with the same caloric value.
How to choose dishes in a cafe based on macronutrients, not just calories
Choosing based solely on calories leads to odd decisions: a salad with dressing ends up being "heavier" than a chicken breast, and the lightest item on the menu becomes mineral water.
Stress eating: why it works and what to do instead
Food really does reduce tension—this is not a character flaw, but a functional mechanism, which is why it becomes a habit.
Sugar cravings: where they come from and what to do about them
Cravings for sweets rarely have a single cause, which is why the universal advice to "just don't eat them" doesn't work.
Chromium picolinate: what the tests showed and why the conclusions are cautious
A meta-analysis of randomized trials showed a difference from placebo of about 1.
Berberine: what research has shown and why it is called a "natural supplement"
Berberine is a plant alkaloid that shows an effect on carbohydrate and lipid metabolism markers in meta-analyses.
Juice, nectar, mors, and juice-containing drinks: what is the difference
Four different products with similar images sit on adjacent shelves: juice, nectar, mors, and juice-containing drinks.
Coffee: how much you can drink and what adds calories
There are three questions about coffee, and they are different: how much caffeine is safe, does coffee harm your health, and why a latte with syrup costs as much as a full meal.
Soda and its "zero": what changes when sugar is removed
The difference between regular soda and its "zero" version comes down to one line in the ingredients: a sweetener instead of sugar.
Energy drinks: what's in the can and where the effect comes from
The composition of an energy drink looks impressive: taurine, glucuronolactone, inositol, B vitamins, and guarana extract.
Tea: how much caffeine is in it and what is known about its benefits
Black, green, oolong, and white teas are all the same leaf from the same plant, differing only in the degree of oxidation.
Vitamin D: how much you need, where to get it, and when to get tested
Vitamin D differs from other vitamins in that humans can produce it themselves—in the skin under ultraviolet light.
Lemon water on an empty stomach: what it does and what it doesn't
A glass of warm lemon water in the morning is a habit surrounded by an impressive list of promises: to boost metabolism, alkalize the body, flush out toxins, and help with weight loss.
Fast and slow carbohydrates: what lies behind this classification
The classification of carbohydrates into fast and slow is older than the data it is supposed to be based on.
Which fats are healthy and which are not
Dividing fats into "healthy" and "unhealthy" is convenient for a headline but almost useless at the grocery shelf: a single product usually contains all types at once, and the difference between them is not about general health benefits, but about specific effects.
Weekly menu: how to build your own instead of looking for a ready-made one
People look for a ready-made weekly menu to avoid thinking.
What to eat for breakfast and is it necessary at all
Breakfast is called the most important meal of the day, and the justification is usually linked to weight: those who skip breakfast overeat in the evening.
Fractional nutrition: is it really necessary to eat five times a day
The advice to eat often and in small portions sounds so familiar that it is rarely questioned.
Hidden sugar: under what names it appears in ingredients
The word "sugar" appears in ingredients less often than sugar itself does in a product: it has a dozen legal names, and the manufacturer has every right to use any of them.
"Sugar-free," "fitness," "eco": what these labels actually mean
The front of a package speaks in short words: "light," "fitness," "sugar-free," "eco.
E-numbers in ingredients: how the code is structured and what it means
An ingredient list contains E330, and it is impossible to tell from this code whether it is citric acid or something better to avoid.
How to read the ingredients list on a label: the rules governing its writing
A label looks like a list of words from which everyone reads something different: one person considers a long list of ingredients a red flag, another looks for E numbers.
Fiber: what it does in the gut and how much you need
We know that we "need more" fiber, but that is usually where the conversation ends: it is unclear what it physically does, why it causes bloating, and where the 25–30 grams per day recommendation comes from.
Glycemic index: what it measures and when it is useless to use
Glycemic index tables look like a list of allowed and forbidden foods: buckwheat has one number, potatoes have another, and it seems straightforward from there.
Monosodium glutamate: why E621 is feared more than other additives
Food additives have a general background of suspicion, but E621 stands apart: it is feared specifically, with symptoms and stories.
Lactose intolerance: why milk becomes harder to digest with age
Milk that caused no issues in childhood may start to trigger bloating and rumbling by your twenties—and this can feel like a malfunction that needs fixing.
What happens to food eaten after six
The "no eating after six" rule has outlived dozens of diets and continues to serve as the primary advice for weight loss.
Detox and "toxins": what the liver and kidneys actually do
The feeling of heaviness, bloating, and being "clogged up" is familiar to almost everyone, and the word "toxins" explains it faster than any other.
Gluten in a healthy gut: what actually happens to it
Gluten has become the word people reach for to explain bloating, fatigue and stubborn weight, and also the word people say with a smirk.
Food combining: what happens when protein and starch reach the stomach together
Almost everyone has heard some version of the rule: meat on one plate, potatoes on another.
Alkaline water and “an acidic body”: what the stomach does to it
People talk about “an acidic body” as though it were a condition you can acquire from the wrong breakfast and correct with the right water.
Activated charcoal for “detox”: what it actually binds
Activated charcoal is cheap, sold without a prescription, and taken for almost anything: the morning after, a weekend cleanse, sometimes a course of capsules for weight loss.
Collagen supplements: what digestion does to them
Two equally confident claims circulate about collagen.
Artificial sweeteners: are they harmful, and do they help you lose weight?
Arguments about sweeteners are conducted as though the choice were between them and plain water.
Palm oil: is it actually harmful?
Palm oil has become the universal explanation for everything bad in food.
How dietary supplements differ from vitamins and medications
In a pharmacy, two packages of vitamin D sit on the same shelf.
Sports supplements: creatine, glutamine, lecithin
The sports nutrition shelf is arranged so that expensive and useless products stand next to cheap and effective ones.
Eating habits: what works and what doesn't
Almost all nutrition plans fail not because of a lack of knowledge, but because of execution.
Myths about food additives and GMOs
Two things on packaging cause the most fear: codes with the letter E and the acronym "GMO.
How caloric intake affects health
Caloric intake answers one question: how much of you there will be.
Why count calories
Calorie counting does not burn fat.
From reading to doing. All of it starts in one place — knowing what is on the plate. Photograph it and the calories and macros appear on their own.
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This article is for general information. It is not medical advice, a diagnosis, or a prescription for treatment or a diet, and it does not replace a consultation with your doctor. If you have a health condition, are pregnant, take medication, or follow a diet prescribed to you, decisions about food belong with your doctor.
Figures from regulations, guidelines and studies are given as they stood when this article was prepared and may since have changed; check them against the primary sources. This article is not advertising, an offer, or individual advice, and neither the author nor the site owner is responsible for decisions taken on the basis of it.