Nutrition guides
Eating well every day
Foods, shopping and weekly menus. What to eat, what to avoid and when to see a doctor, explained by our registered dietitians.
55 guides
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All guides in this area
Types of cheese: which are healthier and how to chooseHealthy fats: which ones, where to find them and how much to eatTomato: benefits, lycopene and how to make the most of itOats: benefits, how much to eat and ways to include themWalnuts: benefits, how many to eat a day and how to enjoy themHigh-vitamin A foods: which foods contain it and how much you needSpirulina: what it is, what it provides and what the evidence saysSparkling water: is it as healthy as tap water?Whole grains: what they are, what they provide and how to identify them when shopping9 breakfasts and dinners if you have diabetes, high cholesterol or high blood pressureAnti-inflammatory recipes: 10 dishesAvocado: benefits, how much to eat and how to choose oneBalanced diet: what it is and how to put it togetherBatch cooking: a weekly planning guideBlueberries: properties, how much to eat and how to choose themBread: wholemeal, sourdough and how to chooseBroccoli: benefits, how to cook it and portion sizeButter, ghee and margarine: which fat to chooseCalcium-rich foods: what they are, with and without dairyCastañada: chestnuts, sweet potato and panellets without guiltChia seeds: properties, how much to have and how to eat themCoconut oil: what it is, what the evidence says, and when to use itCottage cheese and requesón: differences and usesDark chocolate: what it really offers, how much to eat and how to choose itFlaxseed: uses and limitsFood labelling: how to read it in 30 seconds at the supermarketGinger: properties, uses, and precautionsGreek yoghurt: protein, labels and how to choose itHealthy Lunches and Snacks to Take to WorkHealthy afternoon snacks: 20 ideas by goalHealthy cooking techniques: steaming, oven cooking, pressure cooking and beyond the griddleHealthy desserts: easy ideas with less sugarHigh-fibre foods: which ones, how much they provide and their benefitsHigh-potassium foods: which foods contain it and how much you needKefir: what it is, its real benefits and how to have itLemon water: what it can and cannot do for your healthMagnesium: what it does, foods that provide it and when levels may be lowMango: properties, portion size and how to choose itOily fish: which to choose and what about mercuryOlive oil: types, benefits and how to use it in cookingPolyphenols: what they are, which foods contain them and what the evidence saysPomegranate: benefits, how to open it and ways to eat itQuick and healthy dinners: 15 ideas in 15 minutesQuinoa: properties, how to cook it and what to use insteadStevia: what it is, whether it is safe and how to use itStrawberries: properties, season and how to wash themSustainable eating: how to eat well with less impact, without overcomplicating thingsSweeteners and alternative sugars: erythritol, xylitol, panela and agaveTea: types, benefits and caffeine contentTurmeric: what the evidence saysUltra-processed foods: what they are and how to recognise themVitamin and mineral supplements: when are they needed?