Nutrition Glossary

Yellow colour from turmeric. Used as a natural colouring; also studied for antioxidant properties.

Cellulose-derived thickener. Approved; newer studies ask questions about effects on the gut microbiota.

Zero-calorie sweetener about 200 times sweeter than sugar. Approved by EFSA; some recent studies raise questions.

Preservative that slows mould and yeast in cheese, drinks, and baked goods. Widely approved.

Curing salt that keeps processed meat pink and limits botulism. Useful for safety; best eaten in moderation.

Natural acid found in citrus fruit, used to add sourness and preserve foods. Generally recognised as safe.

Thickener extracted from red seaweed. Approved but debated — possible gut irritation in sensitive people.

Synthetic yellow colour. EFSA-approved; the UK requires a warning that it may affect activity in sensitive children.

Emulsifier from soy or sunflower that blends fat and water in chocolate, spreads, and baked goods.

Preservative used in acidic drinks and sauces. Approved; some people prefer to limit it in children diets.

Emulsifier from vegetable or animal fats. Considered safe by EFSA and very common in bakery.

Vitamin C used as an antioxidant to keep colour and nutrients. Also an essential nutrient.

Natural soluble fibre from guar beans. Safe, and may help satiety and cholesterol when eaten as fibre.

Flavour enhancer that boosts savoury (umami) taste. Approved, but some people report sensitivity.

Polysaccharide made by bacterial fermentation. Safe and common in gluten-free baking and sauces.

Cruciferous vegetable rich in vitamins C and K, fibre, and sulforaphane — a compound studied for cellular defence.

Leafy green dense in folate, vitamin K, and antioxidants. Useful in salads, sautes, and smoothies.

Tree nuts with unsaturated fat, vitamin E, and fibre. A handful is filling; they are a major allergen for some people.

Fruit rich in monounsaturated fats, fibre, and vitamins. Known for heart and skin benefits when it replaces saturated fat.

Strained yogurt higher in protein than regular yogurt. Useful at breakfast or as a savoury base if you tolerate dairy.

Main fat of the Mediterranean pattern. Rich in monounsaturated fat and polyphenols when it is true extra virgin.

Small black or white seeds rich in plant omega-3, fibre, and protein. Popular in puddings and smoothies.

Legume rich in plant protein and fibre. The base of hummus and falafel, and a staple of Mediterranean eating.

Small legume rich in protein, iron, and folate. Cooks quickly (about 20 minutes) and usually needs no soaking.

Oily fish rich in EPA and DHA omega-3, high-quality protein, and vitamin D. One of the most nutrient-dense foods.

Gluten-free pseudo-cereal rich in complete protein and essential amino acids. Native to South America.

Whole grain rich in beta-glucans, soluble fibres that help lower LDL cholesterol. A staple for a filling breakfast.

Mineral needed for haemoglobin and oxygen transport. Deficiency causes fatigue; excess is also harmful.

Mineral for bones, teeth, and muscle function. Dairy is a convenient source; fortified plant drinks and greens also contribute.

Indigestible carbohydrate that feeds gut bacteria, helps stool bulk, and supports cholesterol and glucose control.

Hormone-like vitamin for bone health and many other roles. Food sources are limited; sunlight and status tests matter.

Concentrated energy and the vehicle for fat-soluble vitamins. Unsaturated fats from plants and fish are generally favoured.

Essential macronutrient made of amino acids, needed for muscle, enzymes, immune proteins, and repair.

Polyunsaturated fats. EPA and DHA from fish are the forms most linked to heart health; ALA is the plant form.

Water-soluble antioxidant vitamin. Supports collagen and iron absorption. Fresh fruit and vegetables are the usual sources.

The body preferred fuel for the brain and high-intensity activity. Quality and portion matter more than fear of carbs.

Protein in wheat, rye, and barley. Harmless for most people; it must be strictly avoided in coeliac disease.

Legumes (not tree nuts) that can cause severe allergy, including anaphylaxis. A priority allergen on EU labels.

Natural sugar in milk. Lactose intolerance is common and dose-dependent; it is not the same as a milk allergy.

Common EU allergen and a frequent hidden ingredient in sauces, bread, and vegetarian products.

One of the 14 major allergens that must be highlighted on EU labels. Highly nutritious if you are not allergic.

The most studied dietary pattern: vegetables, fruit, fish, olive oil, pulses, and modest animal foods. Linked with longevity and heart health.

Excludes all animal products (meat, fish, dairy, eggs, honey). Can be healthy with planning; B12 supplementation is essential.

Dietary Approaches to Stop Hypertension — designed to lower blood pressure. Regularly ranked among the best-studied eating patterns.

Not a food list but an eating schedule — you alternate eating windows and fasting. 16:8 (16 hours fasting, 8 hours eating) is the most popular.

Based on a Stone Age idea of eating: meat, fish, vegetables, fruit, nuts. Typically excludes grains, dairy, legumes, and added sugar.

Very low-carbohydrate, high-fat pattern that pushes the body to use fat-derived ketones instead of glucose for much of its fuel.

Eating fewer calories than you burn. The scientifically established requirement for fat loss. About 7,700 kcal is a rough average for 1 kg of body fat.

Calories burned at complete rest for vital functions. Typically about 60-75% of TDEE in sedentary people.

The total calories your body burns in a day, including basal metabolism, food digestion, and physical activity.

The three energy nutrients: protein, carbohydrate, and fat. Tracking them (IIFYM) is popular for fat loss and muscle gain.