Nutrition, with receipts.
The EU reference value is 0.83 g per kilogram of body weight per day — far less than gym culture assumes, and easier to reach than most people think.
EFSA puts adequate fibre intake at 25 grams a day for adults. Intake surveys keep finding averages below it — here's what 25 grams actually looks like.
EFSA's adequate intakes are 2.0 litres a day for women and 2.5 for men — counting all drinks and the water inside food. The eight-glasses rule was never the source.
Per-100 g is the comparison tool, the ingredient list is sorted by weight, and three lines tell you most of what the front of the pack won't.
Free sugars below 10% of daily energy — around 50 grams on a typical adult intake — with extra benefit suggested below 5%. And why 'free sugars' is the phrase that matters.
Frozen vegetables, brown eggs and fancy salt — what the evidence and the regulations actually say about the aisle's most persistent folklore.