Nutrition Basics Page
Calories | Protein | Fats | Carbs & Fibre
Macro Source Data
The nutritional values (macro and micronutrients) shown on the Aardelia website and within our digital tools, are sourced from Public Health England: McCance & Widdowson’s The Composition of Foods Integrated Dataset 2021 (CoFID).
As Aardelia’s focus is the UK Market, we have used this dataset. Many Apps or other digital tools, initially aimed for markets outside the UK, may not use this data.
Approximately 40 foods are listed on this website, over 450 are listed within our Premium digital tools.
Aardelia takes a curated sample, focussing on whole natural foods in an uncooked state (where possible).
We have also included some everyday staples too.
Below is our take on the CoFID dataset:
The datasets contains over 2400 items (including cooked foods)
Datasets can contain numerous variants of a food, raw and cooked, plus different methods of cooking
Nutritional values are determined from various samples, testing is independent of food manufacturers
Nutritional values are not taken from food suppliers or food labels (see below)
Foods are widely available to the UK market
Averages may take account of seasonal variations where applicable
Farmed UK and European supplies are used for averages where appropriate
CoFID Nutritional values may be used for customer information, e.g. menu’s and food labelling
Datasets also include vitamins, minerals, fat analysis etc - For clarity Aardelia has only included the basic key markers
The dataset includes a wide range of foods, there are some omissions however and occasionally a missing macro value
Aardelia has focussed on whole, natural and uncooked foods, foods that tend not to come with food labelling.
The CoFID dataset also covers some processed and packaged foods as well as natural foods prepared by various cooking methods.
If you want to learn more about the CoFID dataset, use the following link, this will open up in a new tab.
UK Government, Composition of Foods Integrated Dataset
Food Labelling
The UK and EU share food labelling regulations.
These laws give food manufacturers some leeway with their published nutritional values.
This is to account for supplier changes, seasonal changes, food processing etc.
The legislation has various scenarios which provide subtle differences in toleration, for instance foods high in protein, or with a high fat content etc. Generally though the allowable tolerance is around 20%.
This means that food labels can legally be up to around 20% inaccurate depending on a product’s macro mix.
Aardelia is not building a micro-management diet tool.
But providing food macro values can play an important role in your food choices.
Providing macro analysis where undertaken independently via CoFID is a useful reference point and resource to turn too.
Calories
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.
kcal expenditure
Adult daily energy (kcal) requirements vary by age, sex, body size and activity level.
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 purposes):
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.
These generic figures are a base line for healthy adults.
Your needs and expenditure may vary considerably.
With an underlying Health Condition, adjustments to your nutritional and calorific content may be recommended.
Your Health Professional or registered dietician should be able to advise.
Many UK Charities or Organisations focussing on your illness will also include general dietary information (if applicable), there may also be NHS tools available.
The UK Chief Medical Officer 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 (1g of fat = 9kcal), 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.
Good & Bad Fats
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.
Once immediate energy needs and glycogen stores in the liver and muscle are met, excess carbohydrates 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.
Fibre
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 per 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, these foods are 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 (flax or linseed should be 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 per day recommendation.