Codex of the Table

Nutrition with both columns of the table: what you have to get, what you had better not exceed, and where every figure comes from. Twenty chapters, seven plates and a four-week notebook.

What it contains

• The four letters of the reference tables that hardly anybody explains, and what each one means.
• A day's expenditure broken down, and the division of energy between the three macronutrients.
• Protein as a floor and not a target; the hundred and thirty grams of carbohydrate the brain asks for; why the fat minimum is twenty per cent.
• The nineteen micronutrients with their two columns —the recommendation and the upper limit— and which of them tolerate error and which do not.
• Sodium and potassium read together, which is the only way they say anything.
• How to read a label, with the legal tolerance given in fractions and the commonest traps.
• What may be claimed and what was applied for and refused: the European register of health claims, with the authorised ones in their official wording.
• Food safety temperatures and the four situations in which the table changes.

Format

A5 PDF, 76 pages. Includes all three editions —English (76 pp.), Spanish (78 pp.) and French (80 pp.)— with navigation bookmarks and a glossary.

How to read it

It is a book of nutritional reference, not a personalised diet plan. The figures it gathers are averages for a healthy population and have to be adjusted to your case. Nothing in it diagnoses or treats any illness, and it does not replace care from a doctor or a registered dietitian. If you have a medical condition, an allergy, a pregnancy or an ongoing treatment, check with your health professional first.

The nutrient reference tables, the macronutrient ranges and the food safety criteria it starts from are published by agencies of the United States Government and are not subject to copyright under 17 U.S.C. § 105. The writing, the structure, the entries, the checks and the illustrations are original work.

Digital download. An original work by VILLUMINATIONS · First edition, 2026.