Nutrition Made Easier to Understand

Lesson 2

Calories & Energy

kcal vs kJ, energy per gram, and reading energy on labels.

Lesson 3

Protein

Amino acids, what protein does, food sources and reading protein on labels.

Lesson 4

Carbohydrates

Sugars, starches and how carbohydrates fit in a diet.

Protein

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

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

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

What Does Caffeine Do to Your Body?

Understand alertness, sleep, caffeine amounts in drinks and population safety guidance without confusing stimulation with energy.

Cooking

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

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

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

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

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

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

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

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

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

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

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.