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Nutrition guides
What goes on the plate in different ways of eating, what to look out for with food intolerances, and how we score every recipe. No promises, no jargon – just what’s in the food.
Ways of eating
Mediterranean diet – The Mediterranean diet means lots of veg, fruit, pulses, wholegrains and nuts, olive oil as your main fat and regular fish. Food list and example day.
Vegan diet – A vegan diet works if you plan it: take vitamin B12 for good, use iodised salt and eat pulses, wholegrains, veg, nuts and seeds every day.
Vegetarian diet – Vegetarian means no meat or fish, but usually eggs and dairy. Watch protein, iron and vitamin B12 – from pulses, wholegrains, eggs and dairy.
High-protein diet – Adults need 0.8 g of protein per kg of body weight a day, 1.0 g from 65 (DGE). If you train, plan with 1.4 to 2.0 g. Foods and an example day.
Low-carb diet: a beginner's guide with recipes – Low-carb means far fewer carbs than usual: about 130 g a day if moderate, under 50 g on keto. Veg, protein and good fats replace bread, pasta and sweets.
Keto diet – Keto means very few carbs – usually under 50 g a day – and lots of fat, so your liver makes ketones. Food list, example day and who should check first.
Paleo diet – Paleo means meat, fish, eggs, veg, fruit, nuts and good fats – no grains, pulses, dairy or refined sugar. Food list, the 4 rules and paleo vs keto.
Clean eating – Clean eating means mostly fresh, minimally processed food and cooking for yourself – lots of veg, fruit, wholegrains and pulses. No calorie rules or bans.
No added sugar – No added sugar means no sugar added to food – whole fruit stays. The WHO advises under 10% of energy from free sugars: about 50 g a day at 2,000 kcal.
Longevity foods – Longevity foods are the staples of long-lived regions: beans, veg, wholegrains, nuts, olive oil. Food list, example day and what research shows.
Food intolerances
Gluten-free diet – A gluten-free diet cuts out wheat, spelt, rye and barley. Food list, hidden sources, an example day – and why to test for coeliac disease first.
Dairy-free diet – Dairy-free means no milk from any animal. With a milk allergy, that’s a must; with lactose intolerance, small amounts often work. Swaps and calcium tips.
Low FODMAP diet – FODMAPs are fermentable carbs that can trigger bloating and pain in IBS. The diet has 3 phases: cut back, reintroduce, then avoid only your triggers.
Histamine intolerance: food list & eating tips – Fresh, minimally processed foods like rice, potatoes, most veg, apples, pears and fresh meat often suit. Aged cheese, wine and tomatoes are common triggers.
Everyday basics
Eating healthier – Eat healthier without a diet or counting: one change at a time, a plate with veg, protein and wholegrains, water as your main drink and simple meals.
Intermittent fasting – What 16:8, 18:6 and 20:4 mean, how to start gently, what to eat in your eating window, what to drink while fasting – and who shouldn’t fast.
Eating before and after exercise – What to eat 1 to 3 hours before exercise, which small snack works shortly before, how much protein to have afterwards, plus drinks and rest days.
Healthy breakfast – A good breakfast combines protein, fibre and some fat – think eggs, yoghurt, oats, nuts and berries. What goes in, quick ideas and common mistakes.
Meal prep for beginners: weekly plan and tips – Start small: plan 3 lunches and 2 dinners from a few shared ingredients and cook basics on a set day. Cooked food keeps 2–3 days in the fridge; freeze the rest.
30 plants a week – What counts towards 30 plants a week? Veg, fruit, pulses, wholegrains, nuts and seeds score 1 point, herbs and spices ¼. With a printable list.
High-fibre diet – Adults should eat at least 30 g of fibre a day. Pulses, wholegrains, oats, fruit, veg and nuts get you there – with a food list and an example day.
Fermented foods – Fermented foods like natural yoghurt, kefir, raw sauerkraut and kimchi contain live cultures – as long as they’re not heated. List, labels, example day.
Omega-3 vs omega-6: which oils and fats to choose – You need both omega-3 and omega-6. Enough omega-3 – especially EPA and DHA from fish or algae oil – matters more than an exact ratio. Olive oil as your base.
Our scores explained
Health Score – Our Health Score shows how balanced a recipe, a meal or your day is – from 0 to 100, with fixed rules based on ingredients and nutrition values.
Fast carbs score – Our fast carbs score estimates the glycaemic load of a serving – how many quickly available carbs it provides. 10 means hardly any fast carbs.
Nutrient density score – Our nutrient density score shows how many vitamins, minerals, protein and fibre a recipe provides per calorie – and how many valuable food groups it has.
Omega-3 & veg score – Our omega-3 & veg score counts omega-3 fats, vegetables, berries, spices, pulses and olive oil in a recipe – and takes points off for processed meat.
Fibre & variety score – Our fibre & variety score counts fibre, the number of different plants and live cultures such as yoghurt or sauerkraut in a recipe.
Made from scratch score – Our made from scratch score shows how much of a recipe comes from basic ingredients and how little from ready-made food – by NOVA group, weighted by grams.
Fullness score – Our fullness score estimates how filling a recipe is – from protein, fibre and volume per calorie. Drinks and very rich dishes score lower.
Blue Zones diet score – Our longevity score rates each recipe from 0 to 10 on how closely it follows the Blue Zones diet: points for beans, veg, wholegrains, nuts and fish.
Plant compounds score – Our plant compounds score counts how many different groups of plant compounds a recipe contains – from berries and cocoa to cabbage, herbs and citrus.
Kitchen and shopping
Best olive oil 2026 – what to really look for – Choose extra virgin olive oil with a harvest year, a clear origin and a dark bottle or tin. Bitterness is fine; rancid or musty notes aren't. Price says little.
Chopping board: wood or plastic? What really matters – Both are hygienic if you look after them: wash wood by hand and dry it well, put plastic in the dishwasher at 60 °C or more. Replace deeply grooved boards.
Healthy nut butter: 3 things to check when you buy – Check three things: only nuts on the label, an oil layer on top is normal (stir it in), and pick light or dark by use. Sugar or palm fat means it isn't pure.
How healthy is 85% dark chocolate really? – In small amounts: 85% chocolate has far less sugar than milk chocolate and provides fibre and cocoa flavanols, but it's energy-dense and can contain cadmium.
Microwave or air fryer: which is better? – For reheating, the microwave is better and uses the least electricity; the air fryer makes food crispy. Neither can fully replace the other.
