Nutrients food facts

This Food Fact Sheet explains the different types of fat we eat, how they affect our health and how much we should be eating.

Evidence is growing that eating wholegrains regularly as part of a healthy diet and lifestyle helps to keep us healthy. This fact sheet shares ways to increase wholegrain consumption, examples of wholegrains and what benefits they provide.

By eating at least five portions of a variety of fruits and vegetables a day, you will not only look and feel better, but you will give your body many essential nutrients that it needs to maintain your overall long-term health.

This Food Fact Sheet will tell you all about folic acid – which foods are good sources, how much you need, and who should take supplements.

This Food Fact Sheet explains how there are many types of carbohydrates (carbs), but they all behave differently in your body. The Glycaemic Index (GI), is a ranking of how quickly these foods make your blood glucose levels rise after eating them.

This Food Fact Sheet is all about the nutrient iodine. It explains why iodine is important, how much iodine you need for health and the main food sources of iodine.

This Food Fact Sheet looks at salt in our diet, how to identify foods containing too much salt and tips to moderate salt consumption and improve your health.

Research on soya foods is ongoing, but it is clear that soya is a nutritious and useful part of the diet which fits well with healthy eating guidelines and may have multiple health benefits.

This Food Fact Sheet will help you understand how sugar may affect your health and well-being.

Carbohydrates are an important nutrient we use for fuel. Foods containing carbohydrates form part of a healthy, balanced diet for many people.

This fact sheet explains what cholesterol is and how eating better can help to lower your cholesterol if it is too high.

Your body needs iron for muscle development during growth and to transport oxygen in healthy blood. Iron requirements vary, so careful choices are particularly important for some people.

You may have heard that eating foods rich in omega-3 fats could help to keep you healthy. This Food Fact Sheet looks at which foods contain omega-3 fats, how much we need and the benefits for our health.

This Food Fact Sheet will look at stanols' and sterols' role in reducing the bad type of cholesterol in our blood - which can lead to heart disease and stroke.

How much calcium do different groups of people need and what foods and drinks are rich in calcium?

You can get vitamin D from some foods including fortified foods and everyone is recommended to take a supplement during the autumn and winter months.

Fibre is essential for your gut to work normally. It increases good bacteria which supports your immunity against inflammatory disorders and allergies.