Food Basics
Macro Source Data
The nutritional values shown on this website and in our digital tools, including macro- and micronutrient data, are sourced from the Public Health England publication: McCance & Widdowson’s The Composition of Foods Integrated Dataset 2021 (CoFID).
CoFID is independent of food suppliers. Samples may be collected from UK and European suppliers across different seasons; published values are averages that represent foods typically available in the United Kingdom.
Aardelia focuses on whole, natural and uncooked foods. CoFID also covers processed and packaged foods and foods prepared by various cooking methods. We include a selected subset of items from the dataset that aligns with our focus, rather than every entry.
UK Government, Composition of Foods Integrated Dataset
Macro Basics
kcal
A calorie is a unit of energy used to describe the energy in food. One small calorie (cal) is the energy required to raise the temperature of one gram of water by one degree Celsius. A kilocalorie (kcal)—often shown as "Calorie" with a capital C on food labels—equals 1,000 small calories and is the common measure for dietary energy.
The formal scientific unit of energy is the joule. When people talk about calories in food they mean the chemical energy the body can convert to work and heat. Although food energy can be measured by burning it in a calorimeter and recording the heat released, the calorie value does not indicate how quickly the food will burn.
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Adult daily energy (kcal) requirements vary by age, sex, body size and activity level but UK NHS guidance gives typical averages: around 2,500 kcal per day for men and around 2,000 kcal per day for women as general starting points.
To lose weight safely, a common recommendation is a daily energy deficit of about 500 kcal, which tends to produce a weight loss of roughly 0.5 kg per week; more conservative deficits (e.g. 300 kcal/day) give slower, more sustainable loss, while larger deficits should only be used under professional supervision.
Typical estimated calories burned by moderate activities (values are approximate for illustration): walking briskly (about 4–5 km/h) burns roughly 200–300 kcal per hour depending on body size, moderate cycling (12–16 km/h) about 300–500 kcal per hour, and moderate swimming about 400–700 kcal per hour.
Use these basic figures as a starting point for reflection, your needs and expenditure may vary considerably, for tailored advice (especially of you have an underlying health condition) refer to NHS tools, Organisations or Charities specialising in your illness, and discuss with your Health Professional or registered dietitian.
The UK Chief Medical Officers and NHS recommend:
At least 150 minutes of moderate intensity aerobic activity per week (e.g. brisk walking, cycling).
Or 75 minutes of vigorous activity, e.g. running.
Also strength training on 2 or more days a week, this is for general health.
This activity improves health and contributes to calorie expenditure.Remember loosing weight generally means eating less than you burn, but long term success should combine sustainable nutrition and activity habits.
Protein
Protein is a vital macronutrient composed of amino acids—the building blocks the body uses to construct and repair tissues. Beyond supporting muscle growth, protein contributes to enzyme and hormone production, immune function, transport of nutrients and oxygen in the blood, cell structure and repair, and maintaining fluid balance.
Adequate protein intake also helps regulate appetite and supports recovery from illness or injury. Good food sources include lean meats (chicken, turkey), fish (salmon, cod), eggs, dairy (Greek yoghurt, cottage cheese), legumes (lentils, chickpeas, beans), tofu and other soy products, nuts and seeds, and wholegrains such as quinoa.
Fat
Fat is an essential macronutrient that supplies concentrated energy, supports absorption of fat-soluble vitamins (A, D, E and K), contributes to cell membrane structure and provides insulation and protection for organs. Not all fats are equal: unsaturated fats—monounsaturated and polyunsaturated—are considered beneficial because they can improve blood cholesterol profiles, reduce inflammation and support heart and brain health; common sources include oily fish (salmon, mackerel, sardines), avocados, nuts and seeds, olive and rapeseed oils.
In contrast, high intakes of saturated fats (found in fatty cuts of meat, butter, full‑fat dairy and many processed foods) are associated with raised LDL cholesterol and increased cardiovascular risk, while trans fats—largely industrially produced in partially hydrogenated oils—are particularly harmful and should be avoided.
Including a balance of good fats, focusing on whole‑food sources and moderating saturated fat intake, supports overall health within a varied diet.
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Fats have long been unfairly demonised, yet they are an essential part of a balanced diet — particularly the beneficial unsaturated fats found in foods like avocado and olive oil, which support brain function, hormone production and nutrient absorption.
Not all fats are equal: trans fats and excess saturated fats (often found in processed foods) raise cardiovascular risk, whereas monounsaturated and polyunsaturated fats are protective when eaten in appropriate amounts.
Attempts to lower a food’s fat content can compromise flavour, and manufacturers often restore taste with added sugar or salt, which brings its own health concerns.
Some ingredients, such as avocado and coconut, present with high fat levels at first glance — avocado supplies heart-healthy monounsaturated fats, while coconut is richer in saturated fats and should be consumed more cautiously — so it’s sensible to include these foods judiciously as part of an overall varied diet rather than avoiding fats entirely.
Carbohydrates
Carbohydrates are a broad class of nutrients made up of sugars, starches and fibre; simple carbohydrates (monosaccharides and disaccharides) are short-chain sugars that the body quickly absorbs and uses for immediate energy.
Complex carbohydrates such as starch are longer chains of glucose units that are broken down more slowly into sugars during digestion, this provides a steadier energy supply.
Dietary fibre, a non-digestible carbohydrate found in whole grains, vegetables, fruit and legumes, passes through the gut largely intact, supporting bowel health, moderating blood glucose responses and feeding beneficial gut bacteria rather than contributing usable calories.
Excess carbohydrates, once immediate energy needs and glycogen stores in the liver and muscle are met, can be converted to and stored as body fat. So while carbohydrates are essentially or fundamentally forms of sugar, their physiological effects vary greatly depending on type, amount and the food matrix in which they are consumed.
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Fibre is essential for a healthy digestive system because it adds bulk to stool, helps maintain regular bowel movements, feeds beneficial gut bacteria and can reduce the risk of constipation, diverticular disease and some long-term conditions.
In the UK the NHS recommends adults aim for 30 grams of fibre a day; children’s and female-specific recommendations are lower depending on age (for example, younger children need considerably less, and teenagers’ targets rise towards the adult level).
Many people following a typical Western-style diet fall short of these targets because processed and convenience foods are often low in fibre, as this diet is often high in refined grains, sugars and animal products replacing naturally fibrous whole foods.
Good natural sources of fibre include oats and wholegrain cereals, beans and lentils, vegetables such as broccoli and carrots, fruit like apples and pears (with skin), and nuts and seeds. Some less obvious high‑fibre options are chia and flax seeds (ground), cooked chickpeas and baked potatoes eaten with their skin. Incorporating a variety of these foods across meals is the simplest way to reach the NHS 30 g/day recommendation.
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Aardelia provides clear, practical information on foods, macronutrients and micronutrients to support everyday choices for a healthy, sustainable life. Our resources are designed for general reference and to complement our Digital Journals - helping you record, reflect and plan with confidence. Nutrient values are based on the UK Government CoFID dataset and our food summaries are adapted from published sources and reputable web-based references.
Disclaimer
The information on this website is for general informational purposes only and is not intended to constitute medical, dietary, nutritional or other professional advice.
You should not rely on this information as a substitute for consultation with qualified healthcare professionals, including registered dietitians, nutritionists or medical practitioners. Always seek personalised advice from a qualified professional before making significant changes to your diet, supplementation or treatment regimen.
Nutrient values shown are drawn from the UK Government CoFID dataset and are provided for reference. While we aim to ensure accuracy, values may vary by brand, season, preparation method and growing conditions. Aardelia does not guarantee the completeness, accuracy, reliability or suitability of these values for any purpose.
Food descriptions and health-related commentary have been adapted from published works (including How Not to Die by Michael Greger M.D., and Fat & Furious by Steve Bennett) and other reputable web-based sources. Adaptations may simplify or summarise original material and should not be taken as exhaustive treatment of the topics discussed.
Aardelia accepts no liability for any loss, injury or adverse outcome arising from reliance on the information provided on this site. If you have existing health conditions, are pregnant, breastfeeding, taking medication or have specific dietary needs or allergies, consult a qualified healthcare professional before acting on any information from this website.
Where nutrient thresholds, recommendations or targets are mentioned, they are general guidance only and may not be appropriate for all individuals. Follow advice given by your healthcare team where it differs from general guidance here.
We make reasonable efforts to keep content up to date. However, nutritional science evolves and data sources are periodically revised; please consider the date of publication and consult primary sources or professionals for time-sensitive decisions.
If you are unsure whether any content applies to your circumstances, please seek professional medical or dietary advice.cription text goes here