Nutrition — the complete free guide

Evidence-based guidance, nutrient targets, food details and dietary-pattern context, free to read without personal data tracking.

Food groups and practical targets

• Water & movement — Hydration + daily activity are the foundation. water, unsweetened tea; walking, training
• Vegetables & fruit — Aim for ~5 portions/day, mostly vegetables. leafy greens, berries, peppers, broccoli
• Whole grains & starches — Prefer whole over refined; portion to activity. oats, quinoa, brown rice, wholegrain bread
• Protein: legumes, fish, eggs, dairy, lean meat — A protein source at each meal. lentils, tofu, fish, eggs, yogurt, chicken
• Healthy fats, nuts & seeds — Daily, modest amounts. olive oil, nuts, seeds, avocado
• Sweets, alcohol, ultra-processed — Occasional, the smallest part. sugary drinks, sweets, processed snacks

Diet-specific nutrient gaps

• Iron — Plant (non-heme) iron is absorbed less well. Pair with vitamin C and avoid tea/coffee with the meal to boost uptake. Sources: lentils, tofu, tempeh, pumpkin seeds, tahini, oats, spinach, dried apricots, dark chocolate
• Protein — Combine legumes + grains over the day for all essential amino acids; soy, dairy and eggs are complete on their own. Sources: tofu, tempeh, edamame, lentils, chickpeas, Greek yogurt, eggs, seitan, quinoa
• Vitamin B12 — Not reliably in plants — vegans must supplement; vegetarians get it from dairy/eggs. Sources: eggs, dairy, fortified plant milks, B12 supplement (vegan)
• Omega-3 (EPA/DHA) — Plant ALA converts poorly to EPA/DHA — consider an algae-oil supplement. Sources: flaxseed, chia, walnuts, rapeseed oil; algae oil for EPA/DHA
• Calcium — Easy to hit with dairy or fortified plant milks + tofu and greens. Sources: dairy, fortified plant milks, calcium-set tofu, tahini, almonds, kale
• Zinc — Often lower on plant diets and less well absorbed; soaking/sprouting legumes & grains helps. Sources: pumpkin seeds, hemp seeds, cashews, oats, legumes, whole grains
• Iodine — Use iodised salt; seaweed in moderation (very variable). Sources: iodised salt, dairy, seaweed (sparingly)