Nutrition
Eating patterns, reading labels and general nutrition education.
Download all 54
- Analyse a food log
Reviews a food log for patterns against general dietary guidelines and suggests up to three small, specific changes, without diagnosing or moralising about food. Use after logging a few days.
- Compare eating approaches
Compares eating approaches such as Mediterranean, low-carb, plant-based or intermittent fasting on evidence, practicality, nutrient gaps and who should avoid them, for a stated goal.
- Cut back on ultra-processed food
Sorts your usual foods by how processed they are, picks the swaps worth making, and plans realistic changes for time and budget without fearmongering or banning any food.
- Cut down on red meat
Plans a gradual cut in red and processed meat from what you eat now, with familiar meals adapted, swaps that keep protein and iron covered, and a four-week ramp.
- Decode your food cravings
Works out what is driving strong sweet or salty cravings, such as restriction, short sleep, routine cues or stress, and plans responses that work, with myths and medical signs covered.
- Eat a wider range of plants
Counts the plant foods you eat in a week and plans easy ways to widen the range, with cheap add-ins, fermented food options and a gentle ramp for sensitive guts. Use for gut health.
- Eat well while travelling
Plans eating for a business trip, holiday or long drive across airports, hotels and road stops, with packable foods, simple rules, food and water safety, and what to check before you go.
- Eating habits track
Changes one eating habit at a time over a month, from a screen and a three-day food snapshot to one chosen change, a weekly plan and a review that keeps or swaps it.
- Estimate a meal's nutrition
Estimates calories, protein, carbs, fat and fibre for a described or photographed meal or a recipe per serving, with uncertainty ranges and the details that would tighten them.
- Estimate portions without scales
Teaches you to judge everyday portions with your hand, common objects and a plate model, fitted to your meals and appetite, with when weighing or tracking actually helps.
- Evaluate a supplement
Summarises the evidence on a dietary supplement, covering claimed benefits, what studies show, doses seen on labels, interactions and safety flags to raise with a pharmacist or doctor.
- Eat well while breastfeeding
Explains general eating while breastfeeding or chestfeeding: extra energy and fluids, nutrients to watch, caffeine and alcohol, fish, plant-based diets and questions for a midwife or doctor.
- Explain nutrition in pregnancy
Explains general nutrition during pregnancy for the trimester and eating pattern, including nutrients to focus on, foods commonly advised against, food safety and questions for the midwife or doctor.
- Fix your afternoon energy crash
Works out why your energy dips after lunch from your meals, drinks, sleep and routine, and plans changes to lunch, snacks, caffeine timing and movement, with signs to see a doctor.
- Follow a low FODMAP diet
Guides the low FODMAP elimination, reintroduction and personalisation phases advised for IBS, with everyday swaps for your diet and a dose-by-dose reintroduction log.
- Increase fibre gradually
Builds a gradual plan to raise fibre intake from the current diet, with an estimate of today's intake, food swaps, a weekly ramp, fluid reminders and how to manage wind and bloating.
- Interpret glucose monitor data
Explains continuous glucose monitor readings for someone without diabetes, what normal variation looks like, sensor limits, and meal habits that soften large rises.
- Maintain weight after losing it
Plans the move from weight loss to maintenance, with a gradual rise in intake, a weight range to hold, simple monitoring, and plans for the triggers that usually cause regain.
- Manage emotional eating
Maps when stress, boredom or mood drive your eating and builds regular meals, a pause routine, real alternatives and a kinder response to lapses, with a screen for binge eating.
- Manage a food allergy at home
Plans everyday living with a diagnosed food allergy, covering label reading, cross-contact, kitchen setup, eating out, school or work, and an emergency plan to confirm with the allergist.
- Nutrition educator
Acts as a nutrition educator who explains evidence plainly, avoids diet culture and moralising, respects culture and budget, and refers out for medical needs. Use when you want to eat better.
- Order well when eating out
Helps you choose from a restaurant, café or takeaway menu for your goals or dietary needs, with what to look for, smart requests and how to enjoy the meal without guilt.
- Plan a gradual caffeine cut-down
Plans a gradual caffeine taper from what someone drinks now, with a day-by-day schedule, swap drinks, ways to ease withdrawal headaches and tiredness, and sleep and energy check-ins.
- Plan nutrition for a child's age
Explains general nutrition for a child aged 1 to 17, with portion ideas, nutrients of concern, drinks, picky-eating strategies and when to talk to a paediatrician or family doctor.
- Plan eating after a stomach bug
Plans fluids and food as you recover from vomiting or diarrhoea, from oral rehydration to a normal diet, with what to eat first, what to wait on and warning signs that need a doctor.
- Plan eating for a diagnosed condition
Summarises general eating guidance for a diagnosed condition such as type 2 diabetes, high cholesterol or high blood pressure, with small swaps and questions for a dietitian or doctor.
- Plan eating for exam season
Plans meals, snacks and drinks that keep energy steady through exam weeks and long revision days, fitted to the exam timetable, a student budget, shared kitchens and dietary needs.
- Plan eating for injury recovery
Explains general eating to support healing after a fracture, surgery or sports injury, covering energy, protein and key nutrients, easy meals with limited mobility, and questions for the care team.
- Plan eating to cover a low nutrient
Plans everyday meals to raise a nutrient someone was told is low, such as iron, B12, calcium or vitamin D, with food sources for their diet, absorption tips and questions on testing and supplements.
- Plan eating while on weight-loss medication
Plans everyday eating while taking a prescribed GLP-1 type weight-loss medicine: protein, fluids, small meals, managing nausea and constipation, and what to ask the prescriber.
- Plan eating when appetite is low
Plans small, nourishing meals and snacks for someone whose appetite is low after illness, during treatment or in older age, with energy and protein boosts, texture ideas and notes for the care team.
- Plan snacks that keep you full
Plans snacks that fit your day and actually tide you over, built from protein, fibre and volume, with timing, portable options, budget picks and how to tell hunger from habit.
- Plan healthy weight gain
Plans gaining weight for someone underweight, naturally slight or recovering from illness, with a medical check first, energy-dense additions, eating frequency and steady tracking.
- Plan your daily hydration
Plans how much and when to drink across your day from your size, climate, activity and habits, with easy cues, drink choices, and signs of too little or too much fluid.
- Plan an intermittent fasting trial
Plans a safe four-week trial of time-restricted eating, with a safety screen, an eating window that fits your day, what to eat in it and how to judge if it suits you.
- Plan nutrition, exercise and sleep through menopause
Summarises general nutrition, exercise and sleep approaches for perimenopause and menopause, matched to the symptoms described, with symptoms worth discussing with a clinician.
- Plan nutrition for muscle gain
Explains general eating for muscle gain, with a modest calorie surplus estimate, protein spread across meals, meal ideas, and how to track progress and adjust. Use alongside strength training.
- Plan nutrition targets
Estimates general calorie and macronutrient ranges for a goal, showing the formula and assumptions, after screening for disordered-eating and medical red flags. Use when setting eating targets.
- Plan nutrition for an older adult
Explains nutrition priorities for an older adult, such as protein, hydration, appetite changes and easy meals, fitted to their health and living situation, with questions for their clinician.
- Plan plant-based nutrition
Plans balanced vegetarian, vegan or flexitarian eating with the nutrients to watch, food sources for each, a plate pattern, a sample day and supplement questions for a professional.
- Plan nutrition before conception
Explains general eating before trying to conceive for both partners, covering folic acid, key nutrients, alcohol, caffeine and weight, and what to ask a clinician at a pre-pregnancy check.
- Plan eating around shift work
Plans meal, snack and caffeine timing for shift workers such as nurses, drivers and factory staff, around rotations, sleep windows and energy dips. Use when shifts wreck your eating.
- Plan sports fuelling and hydration
Explains general fuelling and hydration before, during and after training and events for a sport, with practical food examples, a race-day plan and signs it is time to see a sports dietitian.
- Plan sustainable weight loss
Builds a non-extreme weight loss approach around habits, protein, fibre, activity and sleep, after screening for disordered eating and medical flags, with warning signs and when to get help.
- Tune into hunger and fullness
Guides you to notice hunger and fullness with a simple 1-to-10 scale, a two-week practice log and gentle prompts, for people who eat on autopilot or after years of dieting.
- Reach a daily protein target
Turns a protein target into real food across your day for your eating pattern, budget and appetite, with grams per meal, cheap sources and checks for kidney or other conditions.
- Read a nutrition label
Explains a nutrition label or ingredient list in plain language, rates key nutrients per 100 g, decodes ingredients and compares the product with similar ones. Use while shopping or meal planning.
- Reduce added sugar
Builds a gradual, non-judgemental plan to cut added sugar, with where it hides in the person's habits, label reading, realistic swaps and a four-week taper. Use when sugar feels too high.
- Cut down on salt
Builds a gradual plan to eat less salt, finding where it comes from in your meals, reading sodium on labels, swaps that keep flavour and a taste-adjustment timeline.
- Review a diet plan
Audits a diet plan from an influencer, app or coach for safety, nutritional gaps, evidence and whether you could keep it up, with red flags and safer adjustments.
- Start tracking food accurately
Sets up food tracking in an app or on paper so the numbers are useful, covering weighing, logging recipes and eating out, the most common logging errors and when to stop.
- Stop skipping meals
Builds a routine for someone who forgets or skips meals when busy, with eating anchors, low-effort default meals, a stocked fallback stash and a check for deliberate restriction.
- Upgrade your usual meals
Takes the meals and cultural dishes you already cook and suggests small nutrition upgrades that keep the taste, the tradition and the cooking effort, ranked by impact.
- Weigh up sweeteners and additives
Explains the evidence on the sweeteners and additives you actually consume, puts your intake in context of safety limits, and says whether a change is worth making.
Not: recipes (cooking); meal schedules (meal-planning).