Fibre, Fats,
Protein & Carbs
Carbohydrates, protein, fats and fibre are the four key nutrients that keep your body running smoothly. When you get them from whole foods, you also benefit from the vitamins, minerals and plant compounds that come naturally with them.
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Ultra-processed foods reduce the quality and variety of nutrients your body gets. During processing fibre is stripped away, unhealthy fats and sugars are added and quality protein and carbs are replaced with lower-nutrient fillers. This leaves your body under-nourished despite feeling full.
Fibre
Fibre is a type of carbohydrate that our body can’t fully digest, which makes it especially valuable. It feeds healthy gut bacteria, adds bulk to stool, slows sugar absorption and helps us to feel full longer. By supporting our digestive system, fibre promotes gut health, helps manage blood sugar levels and can lower cholesterol. There are two types of fibre:
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Soluble fibre dissolves in water to form a gel-like substance. It slows digestion, helps control blood sugar and lowers cholesterol.
Found in: oats, barley, beans, lentils, apples, pears, prunes, dates, citrus fruits, carrots.
Insoluble fibre adds bulk to stool and helps food pass more easily through the digestive system, which helps to keep us regular.
Found in: whole grains (whole wheat bread, brown rice), nuts, seeds, bran, potatoes with skin, green beans, cauliflower.
​How much do we need?
Most adults should aim for 25–30 g per day, but many of us get much less.
50g lentils
100g peas
150g broccoli
1 carrot
handful of almonds
1 banana
1/2 tin chickpeas
Your daily 30g recommendation
The underrated nutrient
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1g Fat = 9 calories
250ml milk
≈ 8g fat
1/2 avocado
≈ 14g fat
15g butter
≈ 12g fat
100g salmon
≈ 13g fat
1tbsp chia
≈ 4g fat
1tbsp olive oil
≈ 13g fat
1tbsp mayo
≈ 10g fat
Handful of nuts
≈ 10g fat
20g cheese
≈ 6g fat
90g Fat (35% of 2400 calories)
Fats
The Misunderstood Nutrient
Fats were once seen as unhealthy, but they’re actually essential for good health. Fat gives us energy, helps us absorb vitamins (A, D, E, and K), supports brain function and helps make hormones and build cells. There are different types of fat and not all are the same.
Unsaturated fats are the healthy kind. These fats are good for heart health. They can help lower bad cholesterol (LDL) and reduce inflammation.
​Found in: olive oil, avocados, nuts, nut butters (monounsaturated fats), fatty fish (like salmon, sardines, trout) flaxseeds, chia seeds, walnuts, sunflower seeds (polyunsaturated fats).
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Saturated fats can be part of a healthy diet when eaten in small amounts. Excessive intake may raise LDL cholesterol.
Found in: red meat, cheese, butter, full-fat dairy, coconut oil.​
Trans Fats should be avoided. These artificial fats are harmful and linked to heart disease. Many countries have banned or limited their use. In the UK they are restricted but not banned.
Found in: processed snacks, fried foods, some baked goods with hydrogenated oils.
How Much Do We Need?
Fat should make up about 20–35% of your daily calories. Focus on healthy unsaturated fats and limit saturated fats. Avoid trans fats altogether.
Protein
The Power Nutrient
Protein is an essential macronutrient that plays a key role in nearly every function of the body. It’s made up of amino acids, which are the building blocks for muscles, organs, skin, enzymes, and hormones. Protein helps repair tissues, supports growth, maintains muscle mass and keeps us feeling full and satisfied after meals. By fueling our cells and supporting muscle recovery, protein is vital for energy, metabolism and overall health. There are two main types of protein sources:
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Complete Protein
Contains all nine essential amino acids that the body cannot produce on its own. Supports muscle building, tissue repair and overall growth.
Found in: meat, poultry, fish, eggs, dairy, soy, quinoa, buckwheat.
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Incomplete Protein
Lacks one or more essential amino acids, but can be combined with other foods to form a complete protein. Supports health when eaten as part of a varied diet.
Found in: beans, lentils, nuts, seeds, whole grains, vegetables.
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How much do we need?
The current recommended minimum protein intake is 45g/day for women and 55g/day for men or 0.8g per kg of bodyweight (Example: 60 kg person → 60 x 0.8 = 48 g/day). Higher amounts may be beneficial for athletes, older adults, or those looking to build muscle (from 1.2–2.0 g/kg/day).