Daily Nutrition Guide
Get general nutrition priorities based on your diet type, activity level and lifestyle goal. This is educational guidance - it does not diagnose or prescribe.
Your guide
Complete your profile and press Get my guide.
General healthy eating priorities
Vegetables & fruit
Aim for plenty of colour across the day - fresh, frozen or canned all count.
Protein foods
Include a source of protein at most meals - fish, poultry, eggs, dairy, beans, tofu or lentils.
Whole grains
Choose higher-fibre options like oats, brown rice, quinoa and whole-grain bread.
Healthy fats
Olive oil, nuts, seeds, avocado and oily fish in sensible amounts.
Hydration
Drink when thirsty; water is the best default. See the Water Intake Estimator.
Balance, not perfection
Consistency over weeks matters more than any single meal.
Supplements: discuss with a professional
For most people, food can cover nutritional needs. In specific situations (such as vegan diets for vitamin B12, limited sun exposure for vitamin D, or higher iron needs), a healthcare professional may suggest discussing a supplement. We never recommend self-prescribing supplements - talk to a qualified professional about your individual needs.
Frequently asked questions
Do I need a multivitamin?
Not necessarily. Most people can meet needs with a varied diet. Some groups may benefit from specific nutrients - discuss it with a professional.
Can this guide replace a dietitian?
No. This is general guidance. For medical conditions, allergies or individualised plans, see a registered dietitian or doctor.