Frequently Asked Questions

While the classic advice is eight glasses (about 2 litres) per day, individual needs vary based on activity level, climate, body weight, and overall health. A practical approach is to drink enough water so that you rarely feel thirsty and your urine is colourless or light yellow. Most adults find 6-8 glasses adequate, though athletes and those in hot climates may need more. Foods with high water content, such as cucumbers and strawberries, also contribute to daily hydration.

Whole grains contain the entire grain kernel—bran, germ, and endosperm—providing more fibre, vitamins, and minerals than refined grains. They support digestive health, help maintain stable blood sugar levels, promote heart health through improved cholesterol profiles, and contribute to sustained energy throughout the day. Common whole grains include oats, brown rice, quinoa, barley, and wholemeal bread. Research consistently shows that regular consumption of whole grains is associated with better long-term wellness outcomes.

Breakfast can be beneficial, particularly if it includes protein, whole grains, and healthy fats that support stable energy and concentration throughout the morning. However, the importance of breakfast varies by individual. Some people feel better eating shortly after waking, while others function well with fasting until later. The key is to listen to your body's hunger cues and ensure you eat regular, nutritious meals that work for your lifestyle and energy patterns.

Antioxidants are compounds that help neutralise harmful free radicals in the body, supporting cellular health and potentially reducing oxidative stress. They are found abundantly in colourful fruits and vegetables, berries, nuts, seeds, and green tea. While antioxidant-rich foods are certainly beneficial as part of a balanced diet, it's important to obtain them from whole foods rather than relying solely on concentrated supplements, as the synergy of compounds in whole foods often provides greater benefits.

Nutrition labels show the serving size, calories, and amounts of nutrients per serving. Start by checking the serving size, as all other information is based on that quantity. Look at calories, total fat, saturated fat, sodium, total carbohydrates, fibre, sugars, and protein. Use the percentage daily values (%DV) as a guide: 5% or less is considered low, while 20% or more is high. Pay attention to hidden sugars and sodium in processed foods, and compare similar products to make informed choices aligned with your nutritional goals.

Yes, a well-planned plant-based diet can provide all necessary nutrients. However, attention is required for certain nutrients that are more abundant in animal products, such as vitamin B12, iron, calcium, omega-3 fatty acids, and zinc. Plant-based sources include legumes, tofu, nuts, seeds, whole grains, leafy greens, and fortified foods. Many people following plant-based diets find it helpful to understand food combinations that enhance nutrient absorption, such as pairing iron-rich foods with vitamin C sources to improve iron uptake.

The Glycaemic Index (GI) measures how quickly a carbohydrate-containing food raises blood sugar levels compared to pure glucose. Low-GI foods (such as oats, lentils, and most vegetables) digest slowly, providing steady energy and promoting satiety. High-GI foods (such as white bread and sugary drinks) cause rapid spikes in blood sugar. Understanding GI can help support stable energy levels throughout the day and is particularly relevant for those interested in optimising their nutritional approach. Combining high-GI foods with protein or healthy fats can lower the overall glycaemic response of a meal.

General guidelines suggest 0.8 grams of protein per kilogramme of body weight for sedentary adults, but individual needs vary based on activity level, age, and goals. Athletes and those engaged in strength training typically benefit from 1.2–2.0 grams per kilogramme. Older adults may need slightly higher amounts to support muscle maintenance. Protein needs are best met by distributing intake throughout the day across meals and snacks, and including a variety of sources such as meat, fish, eggs, dairy, legumes, nuts, and seeds.

Healthy fats, particularly unsaturated fats and omega-3 fatty acids, support brain function, heart health, inflammation regulation, and the absorption of fat-soluble vitamins A, D, E, and K. Sources include fatty fish (salmon, mackerel), avocados, olive oil, nuts, seeds, and nut butters. While all fats are calorie-dense, including moderate amounts of healthy fats in your diet is essential. The key is choosing whole food sources over processed options and being mindful of portion sizes. Aim to replace saturated and trans fats with unsaturated alternatives whenever possible.

Dietary fibre supports digestive health by promoting regular bowel movements, feeding beneficial gut bacteria, and helping maintain stable blood sugar levels. It also contributes to satiety, which can help with long-term eating patterns. Most adults benefit from 25–30 grams of fibre daily from sources such as whole grains, vegetables, fruits, legumes, and seeds. When increasing fibre intake, do so gradually and drink plenty of water to allow your digestive system to adapt. Both soluble fibre (found in oats and beans) and insoluble fibre (found in vegetables and bran) offer unique benefits.

Natural sugars are found inherently in whole foods like fruits (fructose) and milk (lactose), where they come packaged with fibre, vitamins, and minerals that support digestion and nutrient absorption. Added sugars are those incorporated during food processing or preparation, contributing empty calories without nutritional benefit. While the body processes both types similarly, foods with natural sugars typically provide greater overall nutritional value. Most health organisations recommend limiting added sugars to less than 25–36 grams daily. Reading nutrition labels carefully helps identify hidden added sugars in seemingly wholesome products.