Articles
Nutrition Articles
Plain-language guides to everyday nutrition, with original explanations and links to authoritative sources.
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Protein · Available now
Highest Protein Foods: Protein per 100g Compared
The highest protein foods compared per 100g using USDA data, with cooked and dry foods kept separate and raw vs cooked weight explained.
Meals · Available now
High-Protein Meals: Easy Breakfast, Lunch & Dinner Ideas
Easy high-protein meals with ingredients, method and protein per serving calculated from USDA data, plus breakfast, lunch and dinner collections.
Grains · Available now
Whole Grains vs Refined Grains: What’s the Difference?
Understand the grain’s three parts, compare whole and refined grains, and make sense of ingredients and everyday swaps.
Caffeine · Available now
What Does Caffeine Do to Your Body?
Understand alertness, sleep, caffeine amounts in drinks and population safety guidance without confusing stimulation with energy.
Cooking · Available now
Raw vs Cooked Vegetables: How Cooking Changes Nutrients
Neither raw nor cooked is always healthier. See how steaming, boiling, microwaving and roasting change vitamins, carotenoids and food safety.
Fats · Available now
Trans Fats Examples: Foods That Can Contain Trans Fat
Examples of foods that can contain trans fat, industrial vs natural sources, how to spot it on UK, EU and US labels, and what regulators now allow.
Drinks · Available now
Juicing Benefits: What Juice Can (and Can’t) Do
The real benefits of juicing—vitamins, convenience and variety—plus what juicing removes, sugar and teeth, NHS 150ml guidance and juicing vs blending.
Foods · Available now
What Are Some Nutrient-Dense Foods?
Examples of nutrient-dense foods across food groups, what nutrient density means, affordable choices and simple meal ideas—without arbitrary superfood rankings.
Labels · Available now
How to Read Nutrition Labels: A Beginner’s Guide
Learn to read nutrition labels step by step: per 100g vs per serving, sugar, fat and salt, UK traffic lights and US Nutrition Facts, with a printable checklist.
Protein · Available now
Low-Calorie High-Protein Foods: Protein per 100 kcal
Foods that give the most protein for their calories, compared per 100 kcal and per 100g using USDA data, with plant and animal options.
Fibre · Available now
Soluble Fibre Foods: Everyday Examples
Soluble fibre (fiber) foods such as oats, barley, beans, lentils, apples and citrus, with USDA total fibre values, soluble vs insoluble explained and easy ways to eat more.
Meals · Available now
High-Protein Breakfast Meal Prep: 4 Make-Ahead Recipes
Four high-protein breakfast meal prep recipes with servings, protein per serving from USDA data, and fridge, freezer and reheating guidance.
Meals · Available now
High-Protein Lunch Ideas: Easy, Work-Friendly & Meal Prep
Easy high-protein lunch ideas for work: hot and cold, no-cook and meal-prep options with protein per serving calculated from USDA data.
Meals · Available now
High-Protein Dinner Ideas: 5 Easy Recipes
High-protein dinner recipes with ingredients, method and protein per serving from USDA data: chicken, salmon, chilli, prawns and cod.
Energy · Available now
How to Calculate Macros for Weight Loss: A Worked Example
Calculate calories and macros for weight loss by hand: Mifflin-St Jeor resting energy, activity level, a modest deficit, then protein, fat and carbs, with a full worked example.
Learn while the library grows
All seven course lessons are ready to read, with plain-language explanations, quizzes and original sources.
Lesson 1 · Available now
Nutrition Basics
What nutrition is, the main nutrients, and why variety matters.
Lesson 2 · Available now
Calories & Energy
kcal vs kJ, energy per gram, and reading energy on labels.
Lesson 3 · Available now
Protein
Amino acids, what protein does, food sources and reading protein on labels.
Lesson 4 · Available now
Carbohydrates
Sugars, starches and how carbohydrates fit in a diet.
Lesson 5 · Available now
Dietary Fats
Types of fat and how they appear in foods.
Lesson 6 · Available now
Fibre, Vitamins & Minerals
The micronutrients and fibre explained.
Lesson 7 · Available now
Understanding Food Labels
Reading nutrition panels across different countries.
Planned articles
Not published yet. These guides will be added after their content and sources have been verified.
Foods · Planned, not yet available
Chicken Breast Protein & Calories: 100g, 150g, 200g + Raw vs Cooked