How fibre, fermented foods, and healthy fats boost mood, focus and metabolism.

Gut Health & Dopamine

Forget strict rules and calorie obsession. Weight management is easier when your meals are satisfying, your energy is steady, and your cravings are calm. Fibre, protein and healthy fats help you stay full, while the right micronutrients support metabolism, hormones and mood.

Weight Management

Lose weight sustainably without restriction or rebound

The foundation for a happy gut, stable energy, and long-term heart health

Fibre is the unsung hero of nutrition. Think of it as the ultimate caretaker for your digestive system -
            it helps keep everything running smoothly and nourishes the good bacteria in your gut, which is essential for overall wellness. 
            A fibre-rich intake helps you feel full for longer, keeps your energy levels stable, and plays a key role in supporting long-term heart health.

Fibre

The British Nutrition Foundation explains the UK's 30g daily goal for digestive wellness and long-term health, offering practical tips to help you increase your intake.

There is a 10% reduction in all-cause mortality for each 10g/day increase in fibre intake

Most US adults only get half the fiber they need, but it can lower risk of heart disease, diabetes and some cancers.

Chia seeds

Lentils

Oats

Pear

Wholemeal bread

The essential building block for strength, energy, and focus

Protein is your body's master repair kit. It provides the essential materials to build and maintain everything from 
        muscle to brain cells, helping you feel strong and think clearly. Including a good source of protein with your meals is also a great way 
        to feel full and satisfied for longer, which helps keep your energy steady throughout the day. 
        Spreading your intake across breakfast, lunch, and dinner helps your body make the most of it.

Protein

Although the minimum protein RDA for the general population is 0.8 g/kg/day, protein intakes in the range 1.2-1.6 g/kg/day are a more ideal target for optimising health outcomes.

Protein intakes beyond 1.62 g/kg/day result in no further gains in lean muscle.

Chicken

Tofu

Yogurt

Your daily dose of nutrients for better energy, gut health, and mood

Eating a variety of fruits and vegetables is one of the best things you can do for your body.
             They're packed with essential fibre, vitamins, and antioxidants that work together to support your overall wellbeing. This powerful combination helps nourish your gut (which has a real impact on your mood), helps you feel more energised, and keeps your body's systems in balance.

Fruit & Veg

The NHS recommends five daily portions of fruit and veg to help you get the essential fibre, vitamins, and minerals your body needs to thrive.

The World Health Organization suggests consuming a minimum of 400g (five portions) of fruit and vegetables daily to lower the risk of chronic disease.

US guidelines promote 1.5-2 cups of fruit and 2-3 cups of vegetables per day as part of a healthy diet - only 1 in 10 US adults meet this target.

Apple

Broccoli

Carrot

Orange

Spinach

Vital fuel for brain health, hormone balance, and absorbing key vitamins

Healthy fats are essential fuel for your body and brain. They help you absorb key vitamins and play a vital role in keeping your systems in harmony.
         The key is to focus on getting more unsaturated fats from whole and non-processed food — the kind found in avocados, nuts, seeds, and olive oil. These are the fats that truly nourish your body, 
        helping to support long-term heart health and keep you feeling your best.

Healthy Fats

A simple switch from saturated to unsaturated fats is a powerful way to help lower cholesterol and support a healthy heart.

Unsaturated fats are considered 'good fats', saturated fats are considered 'bad fats, trans fats are the 'worst' dietary fat.

Strong evidence shows that replacing saturated fats with healthier unsaturated fats can significantly reduce the risk of heart disease.

Almonds

Avocado

Olive oil

Salmon

Supports sleep, mood and energy metabolism

Magnesium is one of the body’s busiest minerals, acting as a crucial helper in over 300 biochemical reactions. This vital activity is essential for converting food into energy, supporting the smooth communication between your nerves and muscles, and helping to maintain strong, healthy bones.

        Because it plays a role in so many fundamental processes, the most effective way to ensure you're getting enough is through a consistently varied diet.

Magnesium

Learn about magnesium's key role in your health, the best food sources, and the daily amount to aim for.

The NIH provides specific magnesium RDAs for different life stages.

Black beans

Pumpkin seeds

Essential for a balanced mood, immune health, and utilising protein from food

Vitamin B6, also known as Pyridoxine, is a versatile player in your body's daily operations. Its primary role is to help your body effectively use and store energy from the protein and carbohydrates you eat. It is also essential in the production of haemoglobin, the substance in red blood cells that carries oxygen throughout your body, which is vital for overall energy and wellbeing.

        Like many other B vitamins, B6 is water-soluble. This means your body uses what it needs and doesn't build up a large surplus, so a consistent daily intake from your diet is the best way to ensure you have a steady supply.

Vitamin B6

Learn about the B vitamins' key role in your health, the best food sources, and the daily amount to aim for.

Banana

Chickpeas

Potatoes

Essential for cellular health, mental clarity, and vibrant skin

Vitamin B3, or Niacin, is a multitasking nutrient that works at a foundational, cellular level. It's essential for converting the food you eat into energy and plays a critical role in DNA repair, which helps keep your cells healthy and functioning correctly. This vital work supports everything from your nervous system to the health of your skin.

        A practical quality of Niacin is its resilience. It is remarkably heat-stable, so its nutritional value holds up well during cooking, making it a reliable nutrient in many of your favorite meals.

Vitamin B3 (Niacin)

Brown rice

Peanuts

Tuna

Essential for oxygen transport and maintaining energy

Iron's most critical role is building haemoglobin, the protein in your red blood cells that acts like a transport system, carrying oxygen from your lungs to every cell in your body. This oxygen delivery is fundamental to your body’s energy production and overall vitality.

        There are two forms of iron in our diet. Heme iron, found in animal products like red meat, is easily absorbed. Non-heme iron, found in plant-based sources like beans, nuts, and leafy greens, is also valuable, and its absorption can be boosted by pairing it with a source of Vitamin C.
        
        Because of menstrual blood loss, the iron needs for pre-menopausal women are significantly higher than for men. This is why being mindful of regular iron-rich sources in the diet is particularly important for this group.

Iron

Learn about iron's key role in your health, the best food sources, and the daily amount to aim for.

The NIH provides specific iron RDAs for different life stages.

WHO warns that iron deficiency anaemia is widespread and encourages iron‑rich diets and fortification to prevent deficiency.

Liver

Red meat

A key mineral for a strong immune system and your body's natural repair process

Zinc is a fundamental mineral involved in the work of over 300 enzymes in your body. This vast range of activity is essential for supporting a robust immune system, healing wounds, and even maintaining your senses of taste and smell.

        While zinc is present in many foods, how your body absorbs it can differ. Animal sources like meat and shellfish provide zinc that is easily used by the body. Plant-based sources like legumes, nuts, and seeds are also excellent, but their zinc can be slightly less available for absorption due to naturally occurring compounds in the plants.

Zinc

Learn about zinc's key role in your health, the best food sources, and the daily amount to aim for.

The NIH provides specific zinc RDAs for different life stages.