How Much Protein Do You Actually Need?
The Australian RDI, the higher targets that apply if you're training or dieting, and how much protein is actually in the foods you already eat.
Nutrition Guides
Reference guides on the questions we get asked most, aligned with the Australian Dietary Guidelines and NHMRC nutrient reference values.
How Much Fibre Do You Need Per Day?
Australia's Adequate Intake and Suggested Dietary Target explained, the foods that move the needle most, and how to add fibre without the bloating.
Insulin Resistance Diet: What to Eat and Why
The eating pattern that improves insulin sensitivity, why walking after meals works, and why losing 5% of your body weight does disproportionate good.
PCOS Diet: What the Evidence Actually Supports
Why improving insulin sensitivity reduces PCOS symptoms, what the international guideline actually recommends, and which popular approaches make things worse.
Why Your Weight Loss Stopped (and What to Change)
Metabolic adaptation, the step count you didn't notice dropping, and why cutting calories further is the last thing to try, not the first.
Nutritionist vs Dietitian in Australia: What's the Difference?
Only one of these titles is protected, only one can claim Medicare with a GP referral, and only one can treat medical conditions. Here's how to choose.
Gut Health: What the Evidence Actually Supports
The 30-plants rule, why short-chain fatty acids matter, the real difference between prebiotics and probiotics, and when bloating needs a GP rather than a diet.
The Australian Dietary Guidelines, Explained
The five food groups with real serve sizes, what 'discretionary foods' means, the NHMRC reference value terminology, and the gaps in the average Australian diet.
The Low FODMAP Diet: What It Is and How to Start
Developed at Monash University in Melbourne. Most people do phase one and never do phase two — which is where the actual answer lives.
Prediabetes: What to Eat to Lower Your Risk
One of the few diagnoses where diet and activity have been shown in large randomised trials to substantially cut the risk of progressing to type 2 diabetes.
Eating to Lower Blood Pressure
Roughly three quarters of dietary sodium comes from packaged food, not the salt shaker — and bread is often the single largest contributor.
Lowering Cholesterol With Diet
The biggest dietary lever isn't eating less cholesterol. It's changing which fats you eat and adding soluble fibre.
Thyroid and Diet: What Actually Matters
Diet does not treat thyroid disease — medication does. What nutrition can do is support the gland and avoid interfering with treatment.
Iron-Rich Foods and How to Absorb Them
Women aged 19 to 50 need more than twice what men do. The absorption rules make a bigger difference than which foods you pick.
Calcium-Rich Foods, With and Without Dairy
Women's calcium requirement rises 30% at 51 — exactly when bone loss accelerates. Most people never change anything.
Low GI Foods and How the Index Actually Works
Developed at the University of Sydney. Watermelon is high GI and barely affects your blood glucose — here's why that isn't a contradiction.
Want this applied to you, not the average person?
Our AI nutritionist turns the guidance on these pages into a plan built around your goals, preferences and history.
