Frequently Asked Questions

The commonly cited recommendation is about 2 litres (eight 250ml glasses) of water per day, though individual needs vary based on activity level, climate, 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. Keep in mind that about 20% of daily fluid intake typically comes from food, particularly fruits and vegetables with high water content. Factors like exercise, hot weather, pregnancy, and breastfeeding increase hydration needs, so listen to your body's signals.

Not at all. While some fats should be limited, others are essential for health. Healthy unsaturated fats found in olive oil, avocados, nuts, seeds, and fatty fish support heart and brain function. Omega-3 fatty acids, particularly from sources like salmon and flaxseeds, are vital for cognitive development and reducing inflammation. Saturated fats should be consumed in moderation, and trans fats (found in processed foods) should be minimised. The key is choosing quality sources and maintaining appropriate portions—fats are calorie-dense, so serving sizes matter even for healthy options.

Ultra-processed foods typically contain five or more ingredients, often including additives like artificial flavours, colours, emulsifiers, or preservatives. Read the ingredient list—if you don't recognise most items or can't pronounce them, it's likely ultra-processed. Check the nutrition label for high levels of added sugars (more than 5g per serving), sodium (over 400mg per serving), and saturated fat. These products are engineered for shelf stability and appeal rather than nutrition. Choose foods with short, recognisable ingredient lists and opt for minimally processed options like fresh fruits, vegetables, grains, and proteins whenever possible.

Meal timing is highly individual and depends on your schedule, activity level, and circadian rhythm. Some people thrive with three meals daily, while others prefer five or six smaller meals. A consistent eating schedule helps regulate appetite hormones and energy levels. Most nutritionists recommend spacing meals 3-4 hours apart and eating breakfast within two hours of waking to stabilise blood sugar and support metabolism. However, the "best" time is when you can eat mindfully without rushing, digest properly before bed (ideally 2-3 hours), and maintain consistency that suits your lifestyle.

The general recommendation is 0.8 grams of protein per kilogramme of body weight for sedentary adults. However, this varies based on activity level, age, and health goals. Athletes or those doing strength training may need 1.2-2.0 grams per kilogramme to support muscle recovery and growth. Older adults may benefit from higher intake to combat age-related muscle loss. Good protein sources include lean meats, fish, eggs, dairy, legumes, nuts, and seeds. Aim to distribute protein across meals rather than consuming it all at once, as this supports better muscle synthesis throughout the day.

While breakfast can support energy, focus, and metabolism, its importance varies by individual. Research shows that eating a balanced breakfast—containing protein, complex carbohydrates, and healthy fats—can improve concentration and reduce mid-morning hunger. However, skipping breakfast isn't harmful if you're not hungry or practise intermittent fasting successfully. What matters most is the overall quality and timing of your daily nutrition rather than any single meal. Listen to your hunger cues and choose breakfast based on your preferences and schedule, ensuring whatever you eat is nutritious and satisfying.

Food cravings are normal and often signal nutrient deficiencies, dehydration, or emotional needs. Start by addressing basics: drink water, ensure adequate sleep, and manage stress through exercise or relaxation. Balance blood sugar by eating regular, protein-rich meals to reduce intense cravings. When cravings occur, practise the "pause technique"—wait 10-15 minutes and often they'll pass. If you do indulge, enjoy the food mindfully without guilt, then return to balanced eating. Rather than complete deprivation, allow small portions of favourite foods occasionally. Finally, keep trigger foods out of easy reach and maintain a well-stocked pantry with nutritious alternatives like fruit, nuts, or yoghurt.

Whole grains contain all three parts of the grain kernel: the bran, germ, and endosperm, retaining their fibre, vitamins, and minerals. Refined grains have been processed to remove the bran and germ, leaving mainly the starchy endosperm. This processing extends shelf life but reduces nutritional value and fibre content. Whole grains like oats, brown rice, quinoa, and whole wheat support digestion, stabilise blood sugar, and promote satiety. Refined grains (white bread, white rice, regular pasta) digest quickly and can cause blood sugar spikes. Choose whole grains for at least half your daily grain intake to support sustained energy and overall wellness.

A simple and effective visual guide is the "plate method": fill half your plate with vegetables and fruits (aiming for variety and colour), one quarter with lean protein (fish, poultry, beans, or tofu), and one quarter with whole grains or starchy vegetables (brown rice, sweet potato, or whole wheat pasta). Add a source of healthy fat such as olive oil, avocado, or nuts. This approach ensures adequate fibre, vitamins, minerals, and sustained energy without calorie counting. Adjust portion sizes based on your individual needs, activity level, and appetite. This method works across cultures and cuisines, making it a flexible framework for building nutritious meals.

For most people eating a balanced diet, supplements are not strictly necessary. Whole foods provide nutrients in forms your body recognises and absorbs efficiently, plus beneficial compounds like fibre and antioxidants that supplements can't replicate. However, certain individuals may benefit from supplementation: vitamin D in areas with limited sunlight, vitamin B12 for vegans, iron for those with anaemia, or prenatal vitamins during pregnancy. Before adding supplements, assess your diet's nutritional gaps and consult resources to understand your specific needs. Quality matters—choose reputable brands tested by third parties. Food should always be your primary source of nutrition, with supplements filling specific gaps rather than replacing a healthy diet.