Who we are, and where the numbers come from

Keep It Up is a Saudi TikTok account (@keepitupsa) that shares healthy food ideas with beautiful photos and one useful number. This site is the long version: each guide brings several posts together and adds the explanation, the tables and the sources.

How we check the numbers

Every calorie, protein or calcium figure in our tables is computed from USDA FoodData Central, the U.S. Department of Agriculture's food database. We take the value per 100 g and scale it to the portion weight shown, and most of those weights are USDA's own household measures (a cup, a tablespoon, one piece). Every food links to its USDA page so you can check it yourself.

Health facts that are not food numbers, like how much calcium or iron you need a day, come from official bodies such as the NIH Office of Dietary Supplements and the World Health Organization, cited under each guide.

What we don't do

• We don't publish a number we can't trace to a source.
• We don't use photos of people. Every photo is food from Pexels, credited to its photographer.
• We don't sell diets or supplements.

Please note

This is general education. If you have a health condition, are pregnant or breastfeeding, or follow a medical diet, talk to your doctor or dietitian before changing what you eat.

Contact

Spotted a wrong number? Message us on TikTok and we'll fix it.