Core principles of healthy eating
The simplest rule: Eat mostly whole, minimally processed foods. Vegetables, fruits, lean proteins, whole grains, nuts and legumes should make up 80%+ of your diet. The other 20% can be flexible — sustainable eating patterns always outperform perfect ones that can't be maintained.
Macronutrients — what they do
Protein — builds and repairs muscle, keeps you full, highest thermic effect. Sources: meat, fish, eggs, dairy, legumes. Target: 1.4–2.0g/kg body weight.
Carbohydrates — primary energy source, fuels the brain and exercise. Prioritise complex carbs: oats, rice, potatoes, fruit, vegetables. Limit refined sugars and ultra-processed foods.
Fat — essential for hormones, fat-soluble vitamins (A, D, E, K) and cell function. Sources: olive oil, avocado, nuts, fatty fish. Minimum 20% of calories from fat for hormonal health.
Fibre — the overlooked nutrient
Adults need 25–38g of fibre daily. Most eat only 15g. High fibre intake reduces risk of heart disease, type 2 diabetes and colorectal cancer. Best sources: legumes (beans, lentils), vegetables, fruits, whole grains and nuts.
Frequently asked questions
How many calories should I eat per day?
It depends on your age, sex, height, weight and activity level. Use the TDEE Calculator for a personalised estimate. As a general guide: sedentary adult women need ~1,800–2,000 kcal/day; sedentary adult men need ~2,200–2,500 kcal/day. Active individuals need significantly more.
What are macros and why do they matter?
Macronutrients (macros) are the three main categories of nutrients: protein (4 kcal/g), carbohydrates (4 kcal/g) and fat (9 kcal/g). They matter because they determine body composition, energy levels, hormonal function and satiety — not just total calorie intake. Use the Macro Calculator to set balanced targets.
How much water should I drink every day?
The EFSA recommends 2.0 litres/day for women and 2.5 litres/day for men (including water from food). Active people and those in hot climates need more. A practical guide: drink enough that your urine is pale yellow. Use the Water Intake Calculator for a personalised target.
Are carbohydrates bad for you?
No — carbohydrates are the body's preferred energy source. The type matters: whole food carbs (oats, fruit, vegetables, legumes) provide fibre, vitamins and minerals. Ultra-processed carbs (white bread, sugary drinks, sweets) provide calories with little nutritional value. Aim for at least 80% of carb intake from whole food sources.
How do I read a nutrition label?
Check: serving size (all values are per serving, which may be smaller than what you eat), calories per serving, protein (higher is better), fibre (aim for 3g+ per serving), added sugars (keep low), saturated fat (limit), and sodium (limit to under 2,300mg/day total). Ingredients list: shorter and more recognisable = generally healthier.
What is the healthiest diet?
The Mediterranean diet consistently ranks highest in long-term health research: abundant vegetables, fruits, legumes, whole grains, olive oil, nuts and fatty fish; moderate dairy and eggs; limited red meat and processed foods. It reduces risk of heart disease, diabetes, cognitive decline and certain cancers. The best diet, however, is one you can maintain long-term.
Should I take supplements?
Most people eating a varied diet don't need supplements. Exceptions: Vitamin D (most people are deficient, especially in northern climates), Vitamin B12 (vegans), Omega-3 (if not eating fatty fish 2x/week), and Iron (some women). Always prioritise food sources first; supplements fill gaps, not replace whole foods.
How do I calculate the calories in a home-cooked meal?
Weigh each ingredient raw using a kitchen scale, look up the calories per 100g in our Foods Database, calculate calories for each ingredient, and sum them. Divide by the number of servings. This is the most accurate method — cooking methods (boiling, frying) change weight but calorie content is best tracked from raw weights.