Nutrition guides
Practical guides to calories, macronutrients and food, plus vitamins, supplements and research. Original sources, findings and limitations explained.
26 guides
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Why do people respond differently to the same food? Nutrition for Precision Health investigates this question, while clinical personalisation still needs evidence.
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A controlled trial compared two diets meeting UK dietary guidelines. Its weight findings are informative, but packaged foods cannot all be treated as equivalent.
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A cellular marker is not proof of longer life. Here is what was measured and why the finding does not justify self-prescribing supplements.
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A small experiment suggests effects on certain cognitive tests during sleep deprivation. It is a research signal, not a replacement for rest.
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Microbiome research is promising, but more billions do not automatically mean more benefit. Fermented foods and supplements are not interchangeable.
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A 2025 analysis observed small changes in some epigenetic clocks. A biological marker cannot establish that a supplement extends life.
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A useful meal plan starts with your real schedule. This practical method connects seven days of meals with a manageable grocery list, without turning every dinner into a new project.
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Calories measure energy, not the overall quality of a food. Separating resting metabolism from total daily needs helps you use a calculator without treating an estimate as a prescription.
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Macronutrients are dietary components needed in relatively large amounts. Tracking grams can be useful, but does not by itself describe variety, fibre or overall nutritional adequacy.
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Fat in food and body fat are not the same thing. Before choosing a diet, consider food quality, energy balance and how well the plan fits your circumstances.
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How to add fibre using ordinary foods, understand label quantities and distinguish population guidance from individual needs.
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Whole grain does not mean calorie-free. Compare ingredients, fibre and quantities instead of relying only on packaging colour.
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An adult reference point, practical combinations and ways to choose between fresh, frozen and canned produce.
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Chickpeas, lentils and beans can diversify protein choices. Learn how to use them in recipes and compare quantities consistently.
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Fluid needs change with activity, environment and health. Understand general advice without turning it into a rigid personal quota.
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The difference between salt and sodium, a worked conversion and practical changes to reduce salt while enjoying your meals.
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Understand the sugars described in dietary guidance and why “no added sugar” does not automatically mean “sugar-free”.
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Per-100-g values, servings and reference intakes: a practical method for comparing products and understanding the amount you actually eat.
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A manufacturer’s serving is not a personal prescription. Understand it and divide shared recipes consistently.
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Adapt a dietary pattern to real life with varied plant foods, protein sources and fats, without a universal menu or weight-loss promises.
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Variety, iron and vitamin B12 deserve attention when reducing or removing meat and fish. Learn which choices need a closer look.
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Unfortified plant foods are not a reliable vitamin B12 source. Learn what to check on labels and when to seek individual advice.
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Dairy, fortified products and other sources: compare calcium labels without assuming all milk alternatives are equivalent.
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Plant and animal food sources do not provide iron that is absorbed in exactly the same way. Practical examples without self-diagnosing deficiency.
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Cooking ahead needs a cooling, refrigeration and freezing plan. Correct calorie estimates do not make poorly stored food safe.
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Compare the cost of food you actually use, and connect purchases to meals you will realistically prepare.
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