Frequently Asked Questions

In practice, a balanced plate at most meals is roughly half vegetables and fruits, a quarter whole grains like rice or oats and a quarter protein such as fish, legumes, etc. Healthy fats from foods like avocado, peanuts and olive oil round things out. Dairy or fortified alternatives support calcium needs. Water is the go-to drink. No single food is off-limits. The goal is that nutrient-dense foods make up the majority of what you eat over days and weeks, not just one meal.

The fundamentals of healthy eating don't belong to any specific diet or plan. Balance means including a good mix of nutrients across your meals — vegetables, fruits, whole grains, proteins and healthy fats. Moderation means no food is completely off the table, but portion awareness matters. Variety ensures your body gets the wide range of (micro)nutrients it needs, since no single food provides everything. Cooking at home more often, limiting heavily processed foods and paying attention to how your body responds to what you eat are all practical steps that work without any strict rules or restrictions.

Think of this method as a structured countdown that covers all the major food groups without overcomplicating your shopping trip. The "fun item" at the end, whether that's a favorite snack, dessert or specialty ingredient, is intentional, because feeling deprived is one of the biggest reasons people abandon healthy eating habits.

Compared to the 5-4-3-2-1 method, the extra items in each category make it better suited for families, those who do bulk cooking or anyone who likes more variety throughout the week.

The idea is to select items that can overlap across multiple meals. For instance, using the same protein and grain in different combinations with different vegetables. This method keeps your cart focused on whole, nutritious foods without requiring a rigid meal plan.

The key thing to look for in a cutting board oil is that it won't go rancid over time. Cooking oils including olive oil, coconut oil and other vegetable oils are all "drying oils," meaning they oxidize and go rancid, which leaves your board smelling off.

Food-grade mineral oil, on the other hand, is a purified petroleum-derived oil that is stable, won't go rancid and has a history of use in food and cosmetic applications.

If you prefer a more natural option, pure beeswax or a beeswax-and-mineral-oil blend also works well and adds a light protective coating. Walnut oil is another natural alternative that is stable enough, but avoid it if anyone in your household has a tree nut allergy.

Oiling your cutting board helps it to stay supple and last longer. Without occasional oiling, especially in dry climates or after frequent washing, the wood can dry out and develop cracks.

A once-a-month application of food-grade mineral oil, left to soak in overnight and then wiped off, is enough for most boards.

It's worth noting that research from the University of Wisconsin-Madison found that oiling with mineral oil had minimal effect on wood's natural antibacterial properties. Meaning the board stays naturally protective whether you oil it or not. So oiling is more about preserving the board's physical condition and extending its life than about food safety.

Your gut and brain are in constant communication through what is called the gut-brain connection. About 90% of serotonin, a chemical closely tied to mood and emotional wellbeing, is produced in your gut. This means what you eat has a direct effect on how you feel mentally. Diets rich in whole foods, fiber and fermented foods support a healthy gut environment, which in turn supports better mood. On the flip side, heavily processed foods, excess sugar, and skipping meals can cause energy crashes, irritability and brain fog. Even mild dehydration can affect concentration and mood.

This method works by giving structure to your shopping without requiring detailed meal planning. You choose items that can be mixed and matched across different meals, allowing flexibility while maintaining nutritional balance.

For example, if you buy chicken, quinoa, bell peppers, and spinach, these can be combined in various ways for grain bowls, stir-fries or salads throughout the week.

The framework keeps you focused on whole foods around the store's perimeter while limiting unnecessary purchases from center aisles.

It's particularly effective for individuals or couples, though larger families may prefer the expanded "6-to-1" version with one additional item per category.

The method doesn't account for pantry staples like oils, spices, or dairy, which you'd add separately.

The most important habit is washing your wooden board promptly after use. Warm soapy water and a good rinse works just fine. Then stand it up to air dry. Leaving it flat while wet, or worse, soaking it, causes decay, warping and cracking over time.

For a deeper clean, scrubbing with salt and half a lemon works. To remove odors and stains, use baking soda and water paste.

You should replace your board when you notice deep cracks, persistent odors or visible splitting.

For most home cooks, daily washing and drying is really all you need to keep a wooden board safe and long-lasting.

Thirst is a natural and reliable cue for most people. The key is responding to it before you feel parched or run dry. That said, certain situations raise your fluid needs beyond what thirst alone might signal. Breastfeeding mothers, people in hot or humid climates, those doing physical work or exercising heavily and anyone experiencing illness involving fever, vomiting or diarrhea all need to be more intentional about fluid intake. Water is the best choice for hydration. Other fluids and even water-rich foods like fruits and vegetables contribute too.

When plastic is heated, its chemical components break down and can migrate into whatever food or drink it's holding. The main culprits are chemicals like BPA (Bisphenol A) and phthalates, which are linked to hormonal disruption, reproductive issues, and increased cancer risk with long-term exposure.

Fatty or oily foods speed up this process because many of these chemicals are attracted to fats. Even containers labeled "microwave-safe" only guarantee the plastic won't melt, not that it won't leach chemicals.

If you must use plastic, look for polypropylene (#5) containers with a microwave-safe symbol, avoid scratched or worn containers and keep heating times short. Glass remains the gold standard for microwave use.

Every time you heat food in a plastic container, the chemicals in the plastic are able to breakdown and leach into the food.

The risk goes up significantly with repeated use like scratches, wear and previous heating sessions; all these weaken the plastic structure, making it easier for the chemicals to escape. Reheating oily or acidic foods like tomato sauce or curries is especially concerning, since fats and acids "pull" more chemicals out of the plastic.

Simply transfer your food into a glass or ceramic container to avoid the plastic chemicals.

This surprises a lot of people, but the science is straightforward. Bread goes stale through a process called starch retrogradation, where the starch molecules in bread firm up and lose moisture.

This process happens much faster in the cold temperature range of a refrigerator than at room temperature. So while your bread might last longer without growing mold in the fridge, the texture and taste take a hit pretty quickly.

If you don't mind the hardening, you can refrigerate the bread. But the better option for short-term storage (3–5 days) is to keep the bread in a cool, dry place at room temperature. For longer storage, freeze it. Fozen bread retains its texture well and can be refreshed on shelf, in a toaster or an oven.

Shrinkflation is a strategy manufacturers or producers use to maintain profit margins during times of rising ingredient, labor or transportation costs. Instead of increasing the sticker price, which consumers notice immediately, companies quietly reduce product weight, volume or quantity.

You might pay the same $3.99 for a cereal box, but it now contains 800g instead of 900g. This tactic is particularly common in packaged foods, snacks, beverages and household products. And it is less common in fresh produce and bulk bin items.

Shrinkflation can feel misleading to consumers who don't carefully check package weights. The term combines "shrink" and "inflation," reflecting how it's an indirect form of price increase that effectively makes you pay more per unit.

Plain, undecorated ceramic is microwave-friendly. It doesn't absorb microwave energy the way food does, so it heats up slowly and doesn't react with your food.

The problems arise with certain types. Ceramics with metallic trims, gold or silver paint or metallic glazes can cause sparking inside your microwave. This is both dangerous and damaging to the appliance. Some older or low-quality ceramics also use glazes that contain lead or arsenic, which can leach into food especially when heated.

A quick way to check if a ceramic dish is microwave-safe is to look for a label on the bottom or do a simple test; microwave the empty dish for one minute; if it stays cool, it's generally safe to use.

This concept involves the entire journey food takes from farm to fork. Environmental aspects include using farming methods that preserve soil health, conserve water, reduce greenhouse gas emissions and protect biodiversity.

Economic sustainability ensures farmers earn fair wages and communities thrive, while social sustainability addresses food access, nutrition equity and safe working conditions throughout the supply chain.

Examples include reducing food waste, choosing seasonal produce, supporting local farmers, and minimizing non-reusable non-biodegradable packaging.

The concept is to create a food system that can feed a growing global population while healing the planet, providing livelihoods for agricultural workers, and ensuring people get food that meets their nutrition needs.

The platform is also supported by a team of qualified professionals including dietitians, nutritionists, food scientists, and culinary science experts, all working together to deliver reliable, science-backed food information to everyday consumers.