Beginners · 6 guides
Food groups
What each food group brings to your plate, with the best choices and portion sizes.
- Lean meats and fish The leanest high-protein meats and fish, compared per 100 g and per 100 kcal, plus UK advice on oily fish, red meat and processed meat. 3 min read · 5 sources · Updated 25 September 2026
- Dairy and alternatives What milk, yoghurt, cheese and plant-based alternatives bring, how their protein and calcium compare, and what to look for on the label. 2 min read · 6 sources · Updated 25 September 2026
- Whole grains What makes a grain whole, why wholegrains beat refined ones, the best choices compared for fibre and protein, and how to tell if a food is really wholegrain. 2 min read · 5 sources · Updated 25 September 2026
- Legumes Why beans, lentils, chickpeas, peas and soya are so good for you, how their protein and fibre compare per serving, and how to fit more into your meals. 2 min read · 5 sources · Updated 25 September 2026
- Fruit and vegetables What counts as a portion of your 5 A Day, why eating more fruit and veg lowers disease risk, and the best low-calorie, high-volume choices for cutting. 2 min read · 4 sources · Updated 25 September 2026
- Nuts and seeds Nuts and seeds compared per 30 g handful for calories, protein, fat and fibre, their health benefits, and how to fit them in when bulking or cutting. 2 min read · 3 sources · Updated 25 September 2026