Nutrients: protein, fat, carbohydrates

Three macronutrients: protein builds muscle — 0.8 g per kg daily, sources: quark, legumes, eggs. Carbohydrates provide energy — prefer complex ones (whole grain, potatoes) over sugar. Fat is needed for hormones and brain — choose unsaturated (olive oil, nuts, fish). Plus micronutrients: vitamins and minerals. Fibre — 30 g a day for the gut.

• ●Protein: quark, lentils, chicken, eggs — keeps you full
• ●Good fat: olive oil, walnuts, salmon; bad — palm oil, fried food
• ●Swap white bread for whole grain — more fibre, longer satiety