Shopping
Plant-based milk: how it differs from cow's milk
Plant-based beverages replace cow's milk in taste and in coffee, but not in composition.
Dairy
How to read fat content and ingredients on dairy, and how plant alternatives differ.
Shopping
Yogurt: how to choose based on ingredients
In the yogurt aisle, there are three different products with similar names, and the difference between them is defined by law, not by advertising.
Shopping
Cheese: what "45% fat" means on the label
Cheese labeled "45%" does not contain 45 grams of fat per hundred, but rather about 27.
Nutrition
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.
Ingredients and additives
Phosphates: why they are in sausage, cottage cheese, and soda
Phosphorus is an essential element: it is a component of bones, cell membranes, and molecules that transport energy.
Shopping
Condensed milk and "milk-containing product": where is the line drawn
Condensed milk is a product made of two ingredients: milk and sugar.
Shopping
Butter and spread: how to distinguish them and why they are different products
Butter and spread sit side by side, look the same, and cost different amounts.
Allergies
Cow's milk protein allergy: where it hides in ingredients
The most common mistake with this allergy is looking for the word "milk" in the ingredients list.
Allergies
Allergy or intolerance: what is the difference and why it matters
Both conditions are described with the same words: "this makes me feel bad.
Nutrition
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.
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.