Self Detox
Nutrition Lab
Ripe protein. Complete nutrition.
Open a food-group specimen for typical portions, key nutrients and calories, check your day against the plate reference and search the vitamin + mineral index.
General nutrition education sourced from NHS guidance — not personal dietary or medical advice. If you manage a health condition, follow your own clinician or registered dietitian.
Food Group Specimens
Seven food groups. Select a specimen for typical portions, key nutrients and sources.
Specimen 01
Vegetables
Fibre · vitamins · minerals
Key nutrients
Fibre, vitamin C, folate, potassium, vitamin K
Typical serving
80g counts as one of your 5 A Day
Estimated calories
Approx. 20–60 kcal per 80g portion, variety dependent
Nutritional note
Aim for variety and colour across the week rather than one 'superfood'.
Source — NHS — 5 A Day portion sizes
Calorie figures are typical estimates for adult portions and will vary between brands, varieties and preparation. This lab is general nutrition education, not personal dietary advice — if you manage a health condition, follow the advice of your own clinician or registered dietitian.
Your Day on a Plate
A reference view based on the NHS Eatwell Guide — a pattern, not a prescription.
Fruit + vegetables
Just over a third
Aim for at least 5 portions across the day. Fresh, frozen, canned and dried all count.
Potatoes, bread, rice, pasta + other starchy carbohydrates
Just over a third
Choose wholegrain or higher-fibre versions where you can.
Beans, pulses, fish, eggs, meat + other proteins
Smaller share
Two portions of fish a week, one of them oily, is the usual guidance.
Dairy + alternatives
Smaller share
Choose lower-fat and lower-sugar options most of the time.
Oils + spreads
Small amounts
Unsaturated oils and spreads in small quantities.
Foods high in fat, salt + sugars
Least often, small amounts
Not needed in the diet. If included, keep portions small and occasional.
Science snapshot
The Eatwell Guide shows the balance of a healthy diet across a day or week, not for every single meal. Most people in the UK are advised to increase fibre and reduce free sugars and salt.
Source — NHS — The Eatwell Guide
Vitamin + Mineral Index
Search the reference chart. Reference intakes are for healthy UK adults, aged 19–64 unless stated.
11 of 11 nutrients shown
From the Lab to the Kitchen
Turn a specimen into something on the table.