Food suggestions for your needs
What to enjoy, what to limit, and a sample day of meals for common health goals and conditions.
Diabetes & blood sugar
Steady energy with fiber, protein and slow carbs.
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Sensitive skin
Foods that support the skin barrier, and common triggers to notice.
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High blood pressure
Less salt, more potassium-rich plants (DASH-style eating).
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Cholesterol & heart health
Swap saturated fats for healthy fats and add soluble fiber.
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Gut health & digestion
More fiber variety, fermented foods and water.
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Low iron & energy
Iron-rich foods and how to absorb more of them.
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Strong bones
Calcium, vitamin D, protein and weight-bearing exercise.
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Better sleep
Meal timing, caffeine and foods that help you wind down.
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Healthy ageing (65+)
More protein, calcium and vitamin D; easy, appetising meals.
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Healthy weight loss
A small deficit, protein, fiber and habits you can keep.
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Building muscle
Enough protein, spread through the day, plus training.
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Acne-prone skin
Steadier blood sugar and fewer sugary, processed foods.
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Thyroid health
Enough iodine and selenium, and timing food around medication.
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Kidney-friendly eating
General habits for kidney health; follow your renal team for kidney disease.
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Menopause
Protect bones and heart, and ease common symptoms.
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Vegetarian & vegan
Getting enough protein, iron, B12, calcium and omega-3 from plants.
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Kids' nutrition
Regular meals, variety and relaxed mealtimes.
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Food allergies & intolerances
Eating well while safely avoiding your trigger foods.
See suggestions →General guidance for adults, not medical advice. If you have a health condition, are pregnant or take medication, check with your doctor or a registered dietitian before changing your diet.