Food basics
Get to know the building blocks of a healthy plate. From nutrients to food groups and food safety, we break it down so you know which foods to choose and cook for your health and well-being.
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Frequently asked questions
Frequently asked questions for Food basics
For most adults, the recommended minimum amount of protein is 0.83 grams per kilogram of body weight per day, that means:
- A person weighing 60kg needs around 50g of protein a day
- Someone weighing 75kg would need about 62g a day
Bear in mind, your needs may increase with age, during pregnancy or breastfeeding, if you're highly active, or have certain medical conditions. In those cases, it is best to discuss with your doctor.
Protein is an essential nutrient. In other words, you cannot survive without it. It plays a crucial role in building and maintaining your body’s structure. Your muscles, bones, skin, hair, and even your blood all contain protein. It also supports vital processes like digesting food, fighting off illness, and keeping hormones balanced. Without protein, your body wouldn’t be able to grow, heal, or function properly.
The World Health Organisation says we should only get about 5–6% of our daily calories from free sugars, and no more than 10%. That means about 30 grams of sugar a day for men (around 7 sugar cubes) and 25 grams for women (about 6 sugar cubes), based on an average diet.. Does sugar damage our health? FoodUnfolded.
There is also a recommended daily limit for total sugar, which includes both free sugars and those naturally found in foods like fruit and milk. This total amount is about three times higher than the limit for free sugar.
The glycaemic index (GI) is a way to measure how much a food raises your blood sugar. Foods are classified as low, medium, or high glycaemic foods and ranked on a scale of 0–100, with pure glucose having a score of 100. The lower the score, the slower your blood sugar rises after eating that specific food. Besides better blood sugar management, the GI can also support weight loss and lower blood sugar levels and cholesterol.
There’s no one-size-fits-all answer, but general nutrition guidelines suggest that around 45–65% of your daily calories should come from carbs.
It’s best not to get all your carbs from simple sugars like sweet pastries. Instead, aim for a variety of whole, minimally processed plant foods.
Here’s an example: A banana has more carbohydrates than a biscuit, about 25g compared to 10g, but it also comes with fibre, potassium, and natural sugars that your body can use for energy. The biscuit may be lower in carbs, but it’s more processed and provides little nutrition.
This is why the quality of your carbs matters more than the number. Carbohydrates from whole food sources, like whole grains, vegetables, legumes and fruits, come packaged with nutrients your body needs, including fibre, vitamins, and minerals.