:root{--paper:#F5FBF3;--surface:#fff;--ink:#142016;--muted:#56685A;--divider:#DCEBD6;--border:#D3E6CC;--green:#1F9D55;--green-dark:#167C43;--green-hover:#11663A;--green-soft:#E3F5E8;--logo:#14532D;--carbs:#C2703D;--protein:#FF6B5C;--fat:#EAB308;--shadow:0 1px 2px rgba(17,24,21,.04),0 4px 12px rgba(17,24,21,.06)}
*{box-sizing:border-box}
body{margin:0;background:var(--paper);color:var(--ink);font-family:'DM Sans',sans-serif;line-height:1.5;-webkit-font-smoothing:antialiased}
a{color:var(--green-dark)}a:hover{color:var(--green-hover)}
a:focus-visible,summary:focus-visible,[tabindex]:focus-visible{outline:3px solid var(--green-dark);outline-offset:2px}
h1,h2,h3{font-family:'Quicksand',sans-serif;font-weight:700;margin:0}
.num{font-variant-numeric:tabular-nums}.muted{color:var(--muted)}
/* header / footer */
.site-header{border-bottom:1px solid var(--divider);background:var(--paper)}
.site-header-in{max-width:1120px;margin:0 auto;padding:12px 24px;display:flex;align-items:center;justify-content:space-between;gap:16px;flex-wrap:wrap}
.logo{display:flex;align-items:center;gap:10px;min-height:44px;text-decoration:none;font-family:'Manrope',sans-serif;font-weight:700;font-size:22px;letter-spacing:-.02em;color:var(--logo)}
.logo:hover{color:var(--logo)}.logo img{width:30px;height:30px}
.main-nav{display:flex;align-items:center;gap:8px}
.main-nav a.nav-link{display:flex;align-items:center;min-height:44px;padding:0 14px;border-radius:999px;font-size:15px;font-weight:500;color:var(--ink);text-decoration:none}
.main-nav a.nav-link[aria-current=page]{background:var(--green-soft);color:var(--green-dark);font-weight:600}
.btn{display:inline-flex;align-items:center;justify-content:center;min-height:44px;padding:0 20px;border-radius:999px;background:var(--green-dark);color:#fff;font-size:15px;font-weight:700;text-decoration:none}
.btn:hover{background:var(--green-hover);color:#fff}
.main-nav .btn{margin-left:8px}
.site-footer{border-top:1px solid var(--divider);margin-top:0}
.site-footer-in{max-width:1120px;margin:0 auto;padding:24px;display:flex;flex-wrap:wrap;align-items:center;justify-content:space-between;gap:12px}
.footer-links{display:flex;flex-wrap:wrap;margin:0 -10px}
.footer-links a{display:flex;align-items:center;min-height:44px;padding:0 10px;font-size:14px;color:var(--muted);text-decoration:none}
.footer-links a:hover{color:var(--ink)}
.copy{font-size:14px;color:var(--muted)}
/* layout */
main{margin:0 auto;padding:48px 24px 0}
main.index{max-width:760px;padding-top:64px}
main.post{max-width:968px}
.pill{display:inline-flex;align-items:center;height:28px;padding:0 12px;border-radius:999px;background:var(--green-soft);color:var(--green-dark);font-size:13px;font-weight:600;text-decoration:none}
.pill.feat{background:var(--green-dark);color:#fff;font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:.04em}
.eyebrow{margin:0;font-size:13px;font-weight:700;letter-spacing:.06em;text-transform:uppercase;color:var(--green-dark)}
.meta{font-size:14px;color:var(--muted);margin:0;display:flex;flex-wrap:wrap;gap:4px 8px}
/* index */
.index-head{display:flex;flex-direction:column;gap:12px;margin-bottom:32px}
.index-head h1{font-size:48px;line-height:1.1;letter-spacing:-.01em}
.index-head p{margin:0;font-size:19px;line-height:1.55;color:var(--muted)}
.featured{display:flex;flex-direction:column;gap:14px;padding:32px;background:var(--surface);border:1.5px solid var(--green-dark);border-radius:20px;box-shadow:var(--shadow);margin-bottom:32px}
.featured .pills{display:flex;gap:8px;flex-wrap:wrap}
.featured h2{font-size:32px;line-height:1.2}
.featured h2 a,.card h3 a{color:inherit;text-decoration:none}
.featured h2 a:hover,.card h3 a:hover{color:var(--green-dark);text-decoration:underline}
.featured p.ex{margin:0;font-size:17px;line-height:1.6;color:var(--muted)}
.featured .foot{display:flex;align-items:center;justify-content:space-between;gap:12px;flex-wrap:wrap}
.featured .foot a{display:flex;align-items:center;min-height:44px;font-size:15px;font-weight:700}
.grid{display:grid;grid-template-columns:repeat(auto-fill,minmax(min(100%,300px),1fr));gap:16px;margin-bottom:0}
.card{display:flex;flex-direction:column;gap:10px;padding:20px;background:var(--surface);border:1px solid var(--border);border-radius:16px;box-shadow:var(--shadow)}
.card:hover{border-color:var(--green)}
.card .pill{align-self:flex-start}
.card h3{font-size:20px;line-height:1.3}
.card p.ex{margin:0;font-size:15px;line-height:1.55;color:var(--muted);display:-webkit-box;-webkit-line-clamp:2;-webkit-box-orient:vertical;overflow:hidden}
.card .meta{margin-top:auto;padding-top:6px}
/* post header */
.post-head{max-width:700px;display:flex;flex-direction:column;gap:16px}
.crumbs ol{list-style:none;margin:0 0 0 -4px;padding:0;display:flex;align-items:center;gap:2px;font-size:14px;color:var(--muted)}
.crumbs a{display:flex;align-items:center;min-height:44px;padding:0 4px;color:var(--muted)}
.post-head .pill{align-self:flex-start}
.post-head h1{font-size:46px;line-height:1.12;letter-spacing:-.01em;text-wrap:balance}
.post-head .lede{margin:0;font-size:20px;line-height:1.55;color:var(--muted);text-wrap:pretty}
.rule{height:1px;background:var(--divider);margin:40px 0}
.post-body{display:flex;align-items:flex-start;gap:48px}
article{flex:1 1 700px;max-width:700px;min-width:0;font-size:18px;line-height:1.7}
article h2{font-size:28px;line-height:1.25;margin:40px 0 12px;scroll-margin-top:24px}
article h2:first-child{margin-top:0}
article h3{font-size:21px;line-height:1.3;margin:28px 0 10px}
article p{margin:0 0 18px;text-wrap:pretty}
article ul,article ol.list{margin:0 0 18px;padding-left:1.3em;display:flex;flex-direction:column;gap:8px}
article ol.list{padding-left:1.4em}article li{padding-left:4px}
article hr{display:none}
article .rule{margin:40px 0 32px}
.toc{flex:0 0 220px;position:sticky;top:24px}
.toc .eyebrow{color:var(--muted);margin-bottom:10px}
.toc ol{list-style:none;margin:0;padding:0;border-left:1px solid var(--divider)}
.toc a{display:block;padding:7px 0 7px 14px;margin-left:-1px;border-left:2px solid transparent;font-size:14px;line-height:1.4;color:var(--muted);text-decoration:none}
.toc a:hover{color:var(--ink)}
.toc-mobile{display:none;background:var(--surface);border:1px solid var(--border);border-radius:14px;margin:0 0 28px}
.toc-mobile summary{min-height:48px;padding:0 16px;display:flex;align-items:center;justify-content:space-between;cursor:pointer;font-size:15px;font-weight:700;list-style:none;border-radius:14px}
.toc-mobile summary::-webkit-details-marker{display:none}
.toc-mobile summary span{color:var(--muted);font-weight:500}
.toc-mobile ol{margin:0;padding:4px 16px 12px 36px;font-size:15px;line-height:1.4;border-top:1px solid var(--divider)}
.toc-mobile a{display:block;padding:12px 0;color:var(--ink);text-decoration:none}
.callout{margin:24px 0;padding:20px 24px;background:var(--surface);border:1px solid var(--border);border-radius:16px;display:flex;flex-direction:column;gap:6px}
.callout p{margin:0}.callout-text{font-family:'Quicksand',sans-serif;font-weight:700;font-size:21px;line-height:1.4}
.example{margin:0 0 18px;padding:28px;background:var(--green-soft);border:1px solid var(--border);border-radius:16px;display:flex;flex-direction:column;gap:16px}
.example p{margin:0}.example-who{font-size:16px;line-height:1.5}
.example-steps{list-style:none;margin:0;padding:0;display:flex;flex-direction:column;gap:10px}
.example-steps li{background:var(--surface);border-radius:12px;padding:14px 16px;display:grid;grid-template-columns:28px minmax(0,1fr);gap:4px 12px;align-items:start}
.example-steps .n{width:28px;height:28px;border-radius:999px;background:var(--green-dark);color:#fff;font-size:14px;font-weight:700;display:flex;align-items:center;justify-content:center}
.example-steps div{display:flex;flex-direction:column;gap:2px;font-size:16px;line-height:1.5}
.example .t{font-weight:600}
.example-result{display:flex;align-items:baseline;justify-content:space-between;flex-wrap:wrap;gap:4px 16px;padding-top:12px;border-top:1px solid var(--border)}
.example-result .t{font-size:16px;font-weight:600}
.example-result .big{font-family:'Quicksand',sans-serif;font-weight:700;font-size:32px;color:var(--green-dark)}
.example-note{font-size:15px;line-height:1.5;color:var(--muted)}
.table-wrap{margin:0 0 10px;overflow-x:auto;background:var(--surface);border:1px solid var(--border);border-radius:14px}
.table-wrap table{width:100%;min-width:560px;border-collapse:collapse;font-size:15px;line-height:1.4;font-variant-numeric:tabular-nums}
.table-wrap caption{text-align:left;font-size:14px;color:var(--muted);padding:14px 16px 0}
.table-wrap th,.table-wrap td{padding:12px 16px;text-align:left;border-bottom:1px solid var(--divider)}
.table-wrap tbody tr:last-child>*{border-bottom:0}
.table-wrap th[scope=row]{font-weight:600}
.table-wrap .r{text-align:right}
.dot{display:inline-block;width:8px;height:8px;border-radius:999px;margin-right:6px}
.dot.carbs{background:var(--carbs)}.dot.protein{background:var(--protein)}.dot.fat{background:var(--fat)}
.scroll-hint{display:none;font-size:14px;color:var(--muted);margin:0 0 18px}
.legal{border:1px solid var(--divider);border-radius:12px;padding:12px 16px;font-size:14px;line-height:1.5;color:var(--muted);margin:18px 0 0}
article .sources{font-size:15px;line-height:1.55;color:var(--muted);gap:8px}
.related{margin-top:48px;display:flex;flex-direction:column;gap:16px}
.related h2{font-size:22px;margin:0}
.related .grid{grid-template-columns:repeat(auto-fill,minmax(min(100%,200px),1fr))}
/* CTA */
.cta-wrap{padding:64px 0 72px}
.cta{background:var(--ink);border-radius:16px;padding:48px;display:flex;flex-wrap:wrap;align-items:center;justify-content:space-between;gap:24px}
.cta-text{flex:1 1 320px;display:flex;flex-direction:column;gap:12px;align-items:flex-start}
.cta h2{font-size:30px;line-height:1.25;color:#fff}
.cta p{margin:0;font-size:16px;line-height:1.55;color:var(--divider);max-width:480px}
.cta .btn{min-height:48px;padding:0 24px;font-size:16px;box-shadow:inset 0 0 0 1px var(--green);margin-top:4px}
.cta .btn:hover{background:var(--green)}
.cta .btn+.btn{background:#fff;color:var(--ink);box-shadow:none;margin-left:8px}
.cta img{width:88px;height:88px}
@media(max-width:900px){
 main{padding:24px 16px 0}main.index{padding-top:32px}
 .site-header-in{padding:12px 16px}.site-footer-in{padding:24px 16px}
 .main-nav .btn.desk{display:none}.btn.mob{display:inline-flex}
 .index-head h1{font-size:34px}.index-head p{font-size:17px}
 .featured{padding:20px}.featured h2{font-size:24px}
 .post-head h1{font-size:32px}.post-head .lede{font-size:18px}
 .rule{margin:24px 0}
 .toc{display:none}.toc-mobile{display:block}
 article{font-size:17px}article h2{font-size:24px}article h3{font-size:19px}
 .callout-text{font-size:19px}
 .example{padding:18px}.example-result .big{font-size:26px}
 .scroll-hint{display:block}
 .cta-wrap{padding:40px 0}.cta{padding:28px}.cta h2{font-size:24px}
}
@media(min-width:901px){.btn.mob{display:none}}