Health information you can actually use
Health information in words and pictures. Choose a written guide or a picture PDF featuring Zhen’s original illustrated sheets, with specific evidence updates and the current written guidance included. Read the key points here, or save a PDF to read and print.
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Factsheet library
Showing 48 of 48 factsheets
Acid reflux: diet and everyday habits
Understand reflux triggers, practical changes that may ease symptoms, and when heartburn needs medical assessment.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Acid reflux happens when stomach contents travel back into the oesophagus. Repeated troublesome symptoms may be gastro-oesophageal reflux disease, or GORD; symptoms alone do not identify every cause.
- Try smaller meals and avoid eating within three to four hours of bedtime. Remain upright after meals rather than lying down straight away.
- Identify your own triggers rather than removing entire food groups. Coffee, alcohol, chocolate, fatty or spicy meals can worsen symptoms for some people, but responses vary.
- If appropriate for you, weight management and stopping smoking may help. Avoid tight clothing around your waist and do not stop prescribed medicines without medical advice.
- For night-time symptoms, raising the head of the bed by about 10 to 20 cm may help. Extra pillows are not equivalent and may increase pressure on the abdomen.
- A pharmacist can advise on short-term symptom relief. Persistent symptoms may need a GP review, prescribed treatment or investigation; a wellness appointment is not a substitute.
When to seek medical adviceSee your GP for heartburn most days, difficulty swallowing, repeated vomiting, unexplained weight loss or symptoms that do not improve. New or persistent chest pain, particularly with breathlessness, sweating or pain spreading to the arm or jaw, needs urgent medical assessment; call 999 for suspected heart attack. Do not assume chest pain is reflux.
About the evidence: Lifestyle measures can help some people, but dehydration, low fibre and inactivity are not established direct causes of GORD. A restrictive plant-only diet is not a necessary reflux treatment.
Sources
Acne: skin care, diet and treatment
Support your skin without unnecessary food restrictions, irritating remedies or promises that diet alone will clear acne.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Acne involves blocked follicles and inflammation. Hormones and other biological factors can contribute; it is not a sign of poor hygiene or personal failure.
- Use a gentle, non-alkaline cleanser twice daily. Avoid vigorous scrubbing and picking, which can irritate the skin and increase scarring.
- Choose non-comedogenic moisturisers and sunscreen. Avoid oil-based or pore-blocking skin products and remove make-up at the end of the day.
- A varied, balanced diet supports general health. Research on glycaemic load and dairy suggests possible associations or benefits in some groups, but the evidence does not justify a universal exclusion diet.
- Do not apply undiluted essential oils or substitute natural remedies for effective treatment. Products described as natural can still cause irritation or allergy.
- A GP or pharmacist can discuss evidence-based treatment. Painful nodules, scarring, persistent acne or significant distress warrant medical advice; cosmetic skin care does not replace acne management.
When to seek medical adviceSeek medical advice for severe, scarring or persistent acne or acne affecting your mental health. Some acne medicines are unsafe in pregnancy or when trying to conceive; check with your prescriber. Introduce new skin products cautiously and stop if they cause a reaction.
About the evidence: NICE finds insufficient evidence to recommend a specific diet as acne treatment. Blanket advice to avoid vegetable oils, all animal protein or dairy, and claims for essential oils, are not supported as general treatment recommendations.
Sources
Brain health and dementia risk
Learn which modifiable factors are linked to dementia risk, without suggesting that anyone can guarantee prevention.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Alzheimer's disease is a cause of dementia, not a normal or inevitable consequence of ageing. Genetics, age, health and environment all matter; lifestyle cannot eliminate risk.
- Ask your GP about blood pressure, diabetes and cholesterol management. These are medical risk factors, not conditions to self-diagnose or treat through a wellness programme alone.
- Stay physically active in ways suited to your health and mobility. Build gradually and combine everyday movement with appropriate strength and balance work.
- Protect hearing and vision and seek assessment when they change. Stay socially connected and keep doing meaningful, mentally engaging activities.
- Avoid smoking, limit alcohol and choose a varied, nutritious diet. These are sensible health measures, not a proven cure or guaranteed prevention strategy.
- The Lancet Commission's prevention estimate is a population model using evidence across the life course. It should not be presented as an individual prediction or proof that a particular supplement or diet prevents dementia.
When to seek medical advicePersistent memory changes affecting daily life should be assessed by a GP. Sudden confusion, new weakness or speech difficulties need urgent medical attention; call 999 for suspected stroke. Supplements, red light and wellness treatments are not established treatments for Alzheimer's disease.
About the evidence: The 2024 Lancet Commission identifies 14 modifiable risk factors, with an estimated 45% population-attributable fraction for dementia overall. This is not a promise that lifestyle prevents 45% of an individual's Alzheimer's risk. The original image's older figures and genetic claims have been omitted.
Sources
Beans, lentils and a more comfortable gut
Practical ways to introduce pulses, manage portions and recognise when persistent bloating needs investigation.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Beans and lentils provide fibre and plant protein. Gut bacteria ferment some of their carbohydrates, which can produce gas; discomfort is not proof that these foods are unhealthy.
- Start with small portions and increase slowly if tolerated. In small feeding studies, some participants reported fewer gas symptoms over time, but not everyone adapts in the same way.
- Drain and rinse canned pulses. Cook dried beans thoroughly according to packet instructions; canned pulses are already cooked and lentils often need no pre-soaking.
- Choose portions and varieties that suit you. Keeping a simple food-and-symptom record can help identify patterns without unnecessary restriction.
- Chew slowly, avoid swallowing excess air and consider smaller meals. Regular movement and treating constipation may also help with bloating.
- If you have IBS or ongoing symptoms, ask a GP or registered dietitian for individual advice. A low-FODMAP diet, when appropriate, should be supervised and followed by reintroduction rather than permanent broad avoidance.
When to seek medical adviceDo not eat raw or undercooked dried kidney beans; follow safe preparation instructions. Seek medical advice for persistent bloating, blood in the stool or unexplained weight loss. Severe abdominal pain, vomiting or inability to pass stool or gas needs urgent assessment.
About the evidence: Tolerance varies. Small feeding studies suggest gas symptoms can lessen over time for some people, not on a guaranteed 21-day schedule. Ginger, asafoetida and other herbs are not established reliable treatments for bean-related bloating, and lentils do not all need an eight-hour soak.
Sources
Understanding binge eating disorder
Recognise loss-of-control eating and find compassionate, evidence-based support rather than another restrictive diet.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Binge eating disorder involves recurrent episodes of eating with a sense of loss of control and marked distress. It is a recognised mental health condition, not a lack of willpower.
- Eating disorders can affect people of different ages, genders and body sizes. Do not wait for a particular weight or appearance before seeking help.
- A GP can assess symptoms and arrange appropriate care. NICE recommends binge-eating-disorder-focused guided self-help, with eating-disorder-focused cognitive behavioural therapy when needed.
- Regular meals and snacks can be part of treatment. NICE advises against attempting weight loss through dieting during treatment because restriction can trigger binge eating.
- Support should address emotional triggers, eating patterns and body-image concerns without blame. Recovery is not measured simply by the number on the scales.
- A fasting plan, slimming course or body-sculpting treatment is not a treatment for binge eating disorder. Ask for professional eating-disorder support rather than escalating restriction.
When to seek medical adviceSeek a GP assessment if you are worried about loss-of-control eating, compensatory behaviours or distress around food. Severe weakness, fainting, dehydration or other acute symptoms need urgent medical assessment. If you are at immediate risk of self-harm, call 999 or attend emergency care.
About the evidence: The original prevalence figures and diagnosis chart are not used because they lack a verifiable source and the chart totals are inconsistent. Binge eating disorder can affect people at any weight; weight alone cannot diagnose or exclude it.
If you are worried about your relationship with food, your GP is a good first step. Beat, the UK eating disorder charity, also offers confidential support.
Sources
Bone health and osteoporosis
Support stronger bones and safer movement through appropriate exercise, nutrition and medical risk assessment.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Bone is living tissue that continually remodels. Osteoporosis increases the risk of fragility fractures and can be present without symptoms until a fracture occurs.
- Weight-bearing and resistance exercise are important for bone and muscle health. The right intensity depends on your fracture risk, fitness and medical history.
- Strength and balance training can support safer everyday movement. If you have osteoporosis or a previous spinal fracture, obtain advice before starting unfamiliar or high-impact exercises.
- Adults generally need about 700 mg of calcium daily. Useful sources include dairy foods, calcium-fortified alternatives, calcium-set tofu and some green vegetables.
- Vitamin D helps calcium absorption. UK guidance recommends considering 10 micrograms daily in autumn and winter, and all year for some at-risk groups; individual needs may differ.
- Avoid smoking and excessive alcohol. Ask a GP about fracture-risk assessment if you have a low-trauma fracture, long-term steroid use, early menopause or other risk factors.
When to seek medical adviceExercise should be tailored if you have osteoporosis, pain or a fracture history. A body-composition scan is not a diagnostic bone-density scan. Do not stop osteoporosis medicines or replace them with supplements or wellness treatments without medical advice.
About the evidence: Bone loss and fracture risk vary with age, sex, hormones, medicines and health. Unsourced fracture and awareness statistics have been removed. Lifestyle measures support bone health but do not replace treatment for diagnosed osteoporosis.
Sources
Everyday habits that support immune health
Focus on sleep, varied food, suitable activity and vaccination—not products claiming to supercharge immunity.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- The immune system is complex; more activity is not always better, as allergies and autoimmune conditions illustrate. Be cautious of detoxes and products promising an immune boost.
- Aim for a regular sleep routine and enough sleep for your needs. An experimental viral-challenge study found shorter measured sleep was associated with greater susceptibility to a cold; it does not prove a guaranteed preventive effect.
- Eat a varied diet providing enough energy, protein and micronutrients. Correcting a deficiency is different from taking high-dose supplements when you do not need them.
- Build regular physical activity suited to your health. General UK guidance for adults is at least 150 minutes of moderate activity weekly plus muscle-strengthening activity on two days, adapting this to your abilities.
- Avoid smoking and seek support to reduce it. Manage stress in realistic ways and stay connected with people who support you, without treating these habits as infection cures.
- Keep recommended vaccinations up to date and follow practical infection-prevention advice. If you take immune-suppressing medicines, ask your clinical team for individual guidance.
When to seek medical advicePersistent fever, recurrent unusual infections or unexplained symptoms need medical advice. Do not replace vaccination or prescribed treatment with supplements, red light or lifestyle measures. Severe breathlessness, confusion or rapidly worsening illness needs urgent assessment.
About the evidence: Supporting normal immune function is not the same as boosting it beyond normal levels. Lifestyle changes cannot guarantee protection from infection. Sleep research shows an association, not proof that a particular bedtime prevents colds.
Sources
Constipation: causes and practical relief
Understand changes in bowel habits, make gradual adjustments and know when self-care is not enough.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Hard or lumpy stools, straining, incomplete emptying and a change from your usual bowel pattern can indicate constipation. Fewer than three bowel movements weekly is one possible feature.
- Increase fibre gradually through vegetables, fruit, oats, whole grains and pulses if tolerated. A sudden large increase can worsen gas or bloating.
- Drink enough fluid for your needs. If you have a medically advised fluid restriction, follow your clinical team's advice rather than increasing water indiscriminately.
- Make time for a regular toilet routine, respond to the urge to go and consider a small footstool to bring your knees above your hips.
- Regular activity may help. Medicines, pregnancy and medical conditions can contribute, so discuss persistent symptoms with a pharmacist or GP.
- Laxatives may be needed when dietary measures are insufficient. Use them as directed; some people need longer-term treatment supervised by a clinician.
When to seek medical adviceSee a GP for persistent constipation, blood in the stool, unexplained weight loss, ongoing abdominal pain or a new change in bowel habits. Severe pain, vomiting or inability to pass gas or stool requires urgent assessment. Do not stop prescribed medicines without advice.
About the evidence: Constipation is not defined by frequency alone. The original claim that caffeine necessarily causes dehydration is too broad. Prescribed laxatives can be appropriate; do not stop treatment because of general concerns about overuse.
Sources
Coronary heart disease: understanding risk
Understand coronary artery disease, practical risk-factor management and the symptoms that need urgent care.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Coronary heart disease involves narrowed or blocked arteries supplying the heart, commonly due to atherosclerosis. It can cause angina or a heart attack.
- Smoking, raised LDL cholesterol, high blood pressure and diabetes are important modifiable risk factors. Age and family history also matter.
- Ask your GP about cardiovascular risk assessment and appropriate cholesterol, blood pressure and diabetes management. Symptoms cannot reliably reveal your overall risk.
- A balanced eating pattern, physical activity suited to your health, stopping smoking and avoiding excessive alcohol can support cardiovascular health.
- People with established heart disease may need medicines, procedures and cardiac rehabilitation. Lifestyle changes should not be presented as an alternative to these treatments.
- If you have heart disease or unexplained chest symptoms, obtain clinical advice before vigorous exercise or a new wellness programme.
When to seek medical adviceCall 999 for persistent chest pressure or pain, especially with breathlessness, sweating, nausea or pain spreading to the arm, neck or jaw. Do not drive yourself or wait for a salon appointment. New exertional chest symptoms also need prompt medical assessment.
About the evidence: Disease risk depends on multiple factors, not simply eating fat. Unsourced death figures, transport comparisons and a blanket claim that lifestyle halves heart-attack risk have been removed. Lifestyle support complements medical treatment.
Sources
Preparing for pregnancy: diet and lifestyle
Evidence-based preconception basics, sensible supplement advice and when to seek help with fertility.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Fertility involves both partners where relevant and many biological factors. A balanced diet supports health, but difficulty conceiving is not evidence that someone has failed to eat correctly.
- People who could become pregnant should take 400 micrograms of folic acid daily before pregnancy and through the first 12 weeks. Some need a higher prescribed dose; ask your GP rather than self-prescribing.
- Check current vitamin D advice and any existing medicines with your GP or pharmacist. Avoid supplements containing vitamin A as retinol during pregnancy unless specifically prescribed.
- Stop smoking, avoid alcohol when trying to become pregnant and seek support where needed. Do not stop prescribed medicines without a clinical review.
- A varied diet should provide adequate protein, iron and other nutrients. Vegan diets can be suitable with planning, but vitamin B12 and other nutrient needs require attention; obtain personalised dietary advice if needed.
- If conception is taking longer than expected, seek a GP assessment. Seek advice earlier for known fertility problems, relevant medical conditions or age-related concerns rather than relying on supplements.
When to seek medical adviceDiscuss supplements, herbal products and existing medicines before pregnancy. Do not use seaweed or high-dose iodine to treat fertility problems. Persistent difficulty conceiving requires medical assessment; Zhen wellness support is not fertility treatment.
About the evidence: No diet or supplement guarantees conception. Routine iodine, algae oil and Brazil-nut prescriptions, and a universal BMI target of 20 to 24, have been removed. Excess iodine can be harmful, particularly with thyroid disease.
Sources
Fasting and weight loss: what research shows
Compare time-restricted eating with other approaches, understand the limits of the evidence and prioritise safety.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Intermittent fasting describes several eating schedules. A shorter eating window can help some people reduce energy intake, but it is not essential for weight management.
- In a 2022 trial of 139 adults with obesity, an eight-hour eating window plus calorie restriction was not significantly better for weight loss than calorie restriction alone over 12 months.
- An approach that supports adequate nutrition and is sustainable is more useful than a rigid schedule you cannot maintain. The trial does not establish that fasting is suitable for everyone.
- Protect muscle and function through adequate nutrition, including protein, and suitable resistance activity. Faster scale changes are not necessarily better health outcomes.
- Do not use fasting if you are pregnant or breastfeeding, under 18, underweight, or have an eating disorder or a history of one without specialist guidance.
- If you have diabetes, take medicines affecting blood glucose or have another medical condition, consult your clinical team before changing meal timing. Prolonged fasting is not recommended as a self-directed wellness strategy.
When to seek medical adviceStop and seek advice if an eating plan causes fainting, persistent dizziness, low blood glucose symptoms or distress around food. Fasting is not an eating-disorder treatment. Medication changes require a prescriber; do not attempt multi-day fasting based on a factsheet.
About the evidence: Fasting is not a proven metabolic reset or hormone-balancing treatment. A 12-month randomised trial found time-restricted eating did not add a statistically significant weight-loss benefit to calorie restriction. Individual suitability matters more than a popular ratio.
Sources
Fruit and vegetable portions made practical
Use simple portion guidance to add variety without turning everyday eating into strict counting.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- UK guidance recommends at least five portions of a variety of fruit and vegetables each day. For most fresh, frozen or canned fruit and vegetables, an adult portion is about 80 g.
- Examples include one medium apple, banana, pear or orange, or two small fruits such as kiwi fruit or satsumas. Sizes vary, so these are practical approximations.
- Fresh, frozen and canned produce can all contribute. Choose canned fruit in juice rather than syrup where possible, and include different types across the day.
- A portion of dried fruit is around 30 g and is best eaten with meals to reduce its effect on teeth.
- Fruit juice and smoothies count as a maximum of one portion daily and should be limited to a combined 150 ml. Whole fruit also provides fibre and is a useful everyday choice.
- Beans and pulses count towards one portion a day, however much you eat. Potatoes do not count towards five a day, although starchy foods can be part of a balanced diet.
When to seek medical advicePortion guidance is general, not a prescription for every medical condition. If you have a prescribed kidney, digestive or diabetes eating plan, follow personalised advice. Restrictive counting is not appropriate treatment for an eating disorder.
About the evidence: Fruit sizes vary, so counts are approximate. Use the NHS adult portion guide rather than assuming that any handful or a fixed number of berries always equals a portion. Starchy foods are a separate part of a balanced diet.
Sources
High blood pressure: knowing your numbers
Understand blood pressure readings, confirmation of diagnosis and habits that support medical management.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Blood pressure is recorded as systolic pressure over diastolic pressure. High blood pressure often has no symptoms, so measurement matters.
- UK guidance generally uses a clinic reading of at least 140/90 mmHg with confirmation using an average home or daytime ambulatory reading of at least 135/85 mmHg. These are diagnostic thresholds, not universal personal treatment targets.
- Use a validated upper-arm monitor with the correct cuff size, rest beforehand and follow your clinician's instructions for repeated readings. Take the record to your GP.
- Reducing salt, being physically active, avoiding excessive alcohol, stopping smoking and weight management where appropriate can support blood pressure control.
- Some people need medicines as well as lifestyle changes. A randomised trial in selected high-risk adults showed benefits of more intensive treatment but also more adverse events; targets require individual clinical decisions.
- Do not use symptoms, wearable readings or a wellness body scan as a substitute for proper blood pressure assessment. Discuss high or inconsistent readings with your GP.
When to seek medical adviceVery high readings or high blood pressure with new chest pain, breathlessness, confusion, weakness or vision changes need urgent medical advice. Call 999 for suspected heart attack or stroke. Never stop or adjust blood pressure medicines without your prescriber.
About the evidence: One reading does not usually establish a diagnosis. UK thresholds depend on clinic versus home or ambulatory averages and require appropriate confirmation. The original population statistics and blanket ranking of risk factors have been omitted.
Sources
High cholesterol: understanding your results
Understand cholesterol, inherited risk and the everyday changes that can support heart health alongside medical treatment.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Cholesterol has important roles in cells and hormone production. Too much LDL cholesterol contributes to fatty deposits in artery walls and increases the risk of heart attack and stroke.
- High cholesterol usually has no symptoms. A blood test, interpreted alongside blood pressure, smoking, diabetes and family history, is needed to understand your risk.
- Genetics, age, some medical conditions and medicines can affect your results. Familial hypercholesterolaemia can cause high cholesterol even in someone who eats well and is physically active.
- Replace some saturated fat with unsaturated fats such as olive or rapeseed oil, nuts and seeds. Choose more oats, beans, lentils, vegetables and wholegrains rather than banning all fats.
- Build up regular activity, avoid smoking and discuss sustainable weight management when appropriate. Avoid drinking alcohol as a way to raise HDL cholesterol.
- Some people need statins or other prescribed treatment as well as lifestyle changes. Agree personal targets and follow-up blood tests with your clinician; do not stop medicines because you feel well.
When to seek medical adviceTell your GP about very high cholesterol or a family history of early heart disease. New chest pain with breathlessness, sweating or pain spreading to the arm or jaw needs emergency assessment; call 999. A wellness assessment does not diagnose blocked arteries.
About the evidence: Diet is one influence, not the only cause of raised cholesterol. LDL and non-HDL cholesterol and overall cardiovascular risk guide treatment; simply raising HDL does not guarantee protection.
Sources
High triglycerides: practical steps and medical care
Learn why triglycerides rise, why very high results need medical review, and how food, activity and alcohol choices can help.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Triglycerides are fats carried in the blood and stored for energy. Your liver makes them, and diet also contributes. A result needs interpretation as part of a full lipid profile.
- Raised levels can accompany diabetes, metabolic problems or inherited conditions. Very high levels can increase the risk of acute pancreatitis, so lifestyle advice must not replace medical review.
- Reduce sugary drinks and frequent high-sugar foods. Choose balanced meals with vegetables, suitable high-fibre carbohydrates and protein rather than removing all carbohydrate or all fat.
- Alcohol can raise triglycerides substantially in some people. Discuss reducing or avoiding it with your clinician; if you are alcohol-dependent, seek help rather than stopping abruptly without advice.
- Regular activity and gradual weight loss, if appropriate, can help. Improving diabetes control and reviewing relevant medicines with your prescriber may also be important.
- Ask whether repeat testing should be fasting and when it is due. NICE recommends further assessment of marked elevations; very high results may require specialist advice and prescribed treatment.
When to seek medical adviceFollow your clinician's instructions promptly for markedly raised triglycerides. Severe persistent upper abdominal pain, especially with vomiting, needs urgent medical assessment. Do not self-treat with high-dose fish oil or stop prescribed medicines.
About the evidence: Triglycerides are influenced by excess energy intake, alcohol, diabetes, genetics and other conditions, not just meat or cooking oil. Results need clinical interpretation, including whether testing was fasting. A universal no-added-oil diet is not required; severe elevations may need urgent clinician-led care.
Sources
Hormonal health: habits, symptoms and medical care
Support sleep, strength and general wellbeing without assuming every symptom is a hormone imbalance or that a diet can reset it.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Hormones regulate many functions, including metabolism and reproduction. Tiredness, weight changes and mood symptoms have many possible causes and cannot diagnose an imbalance on their own.
- Keep a symptom diary, noting sleep, medicines and menstrual changes where relevant. This can help a clinician assess patterns without relying on unvalidated commercial hormone tests.
- Eat enough energy and protein and include varied foods. Severe restriction, rapid weight loss and excessive training can affect menstrual function and general health; a restrictive detox is not a reset.
- Build strength and regular movement at an appropriate level. Prioritise a consistent sleep routine and manageable daily habits rather than promising that exercise will normalise every hormone.
- Stress management may improve how you feel. Breathing exercises, social support and enjoyable activity are useful options, but they do not replace treatment for an endocrine condition.
- For menopause symptoms, discuss evidence-based options, including HRT or other appropriate treatment. Soy foods can be part of a balanced diet, but supplements and claims to balance oestrogen require caution.
When to seek medical adviceSee your GP for persistent unexplained symptoms, significant menstrual changes or bleeding after menopause. Review supplements with your pharmacist, particularly if taking thyroid medicines or other regular treatment. Do not change hormone medicines without your prescriber.
About the evidence: There is no single clinically validated hormone-balancing diet for everyone. Food and lifestyle may support wellbeing, but thyroid disease, diabetes and menopause need condition-specific assessment and treatment. Supplement and phytoestrogen effects are not interchangeable.
Sources
IBS and low FODMAP: a guided, temporary approach
Understand the three stages of a low-FODMAP approach and why reintroduction and dietitian support matter.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- IBS commonly involves abdominal pain or discomfort with changes in bowel habit, which may include diarrhoea, constipation or both. Get an appropriate diagnosis rather than assuming new symptoms are IBS.
- FODMAPs are certain fermentable carbohydrates: oligosaccharides, disaccharides, monosaccharides and polyols. They may trigger symptoms in some people; many foods containing them are otherwise nutritious.
- Start with general IBS advice and discuss persistent symptoms with your clinician. NICE recommends that exclusion approaches such as low FODMAP are delivered by someone with dietary expertise.
- The first step usually lasts two to six weeks under dietitian guidance. Swap higher-FODMAP portions for suitable alternatives while keeping meals nutritionally balanced.
- If symptoms improve, reintroduce FODMAP groups systematically to identify your own tolerance. A dietitian can guide portions, challenges and interpretation; permanent blanket avoidance is not the goal.
- The final step is a personalised, varied long-term diet. If the initial trial does not help, reassess rather than restricting more foods indefinitely; IBS may also need medicines or other therapies.
When to seek medical adviceBlood in stools, unexplained weight loss or a persistent new bowel change needs GP assessment. Discuss coeliac testing before removing gluten, as restriction can affect test results. Restrictive diets need extra caution in pregnancy, undernutrition or a history of eating disorders.
About the evidence: IBS is not defined simply by fewer than three bowel movements a week; that describes a constipation pattern. A small controlled crossover trial found better IBS symptom scores on low FODMAP, but this is symptom management, not a cure or a diet everyone needs.
Sources
Living with IBS: meals, movement and symptom relief
Practical first steps for diagnosed IBS, with individual food choices and clear signs that symptoms need further assessment.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- IBS symptoms can fluctuate and may include abdominal pain, bloating and changes in stool pattern. A clinician should assess new symptoms and consider other causes, including coeliac disease.
- Try regular meals, avoid long gaps and take time to eat. Keep a brief food and symptom diary without assuming one difficult day proves a permanent food intolerance.
- Drink fluids regularly, but follow any prescribed fluid restriction. Caffeine, alcohol and fizzy drinks can worsen symptoms for some people; adjust according to your response.
- Review fibre rather than automatically adding bran. Soluble fibre such as oats or ispaghula may help some people; introduce changes gradually and ask a clinician or dietitian about your stool pattern.
- Regular, manageable movement and relaxation may support symptom management. Persistent IBS may also benefit from prescribed medicines or appropriately selected psychological therapies.
- Ask a pharmacist or GP about symptom-specific medicines. If first steps do not help, consider dietitian-led low FODMAP rather than a self-imposed long-term elimination diet.
When to seek medical adviceSeek medical advice for blood in stools, unexplained weight loss, a persistent new bowel change or symptoms that are worsening. Severe abdominal pain, dehydration or significant bleeding needs urgent assessment. Do not attribute these symptoms to IBS without review.
About the evidence: No single diet works for everyone with IBS. Simply increasing all fibre or avoiding every processed food is not a proven treatment; soluble and insoluble fibre can affect symptoms differently.
Sources
Introducing peanut safely: a guide for parents
Understand age-appropriate peanut introduction, choking precautions and when to get individual allergy advice first.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- NHS guidance introduces solids from around six months, when a baby is ready. Peanut-containing foods can then be introduced in an age-appropriate form; delaying them unnecessarily is not recommended.
- Speak to your GP or health visitor first if your baby has eczema, a diagnosed food allergy or a relevant family allergy history. Severe eczema or egg allergy may require a specialist-led plan.
- Use smooth peanut butter thinned into an appropriate soft food, or finely ground peanut mixed into food. Do not give a thick spoonful of peanut butter, whole nuts or nut pieces because of choking risk.
- Introduce potential allergens one at a time, in a small amount, when the baby is well and you can observe them. Feed sitting upright and supervise throughout.
- Once peanut is introduced and tolerated, include it in the usual diet in a suitable form. Do not copy a trial's dose or schedule without advice for your child.
- This guide is for adult carers, not a replacement for paediatric advice. If peanut allergy is known or suspected, do not attempt home desensitisation or continue feeding after a reaction.
When to seek medical adviceStop the food and seek medical advice if a reaction occurs. Call 999 for breathing difficulty, throat or tongue swelling, collapse or a baby becoming floppy or unresponsive. Follow a prescribed allergy emergency plan. Whole nuts must not be given to children under five.
About the evidence: The LEAP trial studied 640 high-risk infants under controlled conditions, not every baby. In the initially skin-test-negative group, allergy at age five was 13.7% with avoidance versus 1.9% with consumption. This does not justify an unsupervised 'the sooner the better' rule or treating existing allergy at home.
Sources
Iron on a plant-based diet: food and assessment
Choose useful plant sources of iron, improve absorption and recognise when tiredness needs blood tests rather than guesswork.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Iron helps haemoglobin carry oxygen and supports other body functions. Plant foods contain non-haem iron, which is absorbed differently from haem iron found in animal foods.
- Include beans, lentils, chickpeas, tofu, nuts, seeds and iron-fortified cereals. A varied plant-based diet can provide iron, but a food's iron content is not the same as the amount absorbed.
- Pair plant iron sources with vitamin C foods such as peppers, broccoli or citrus. Avoid tea or coffee with or immediately after main meals if you are trying to improve absorption.
- NHS general adult guidance lists 8.7 mg daily for men aged 19 and over and women aged 50 and over, and 14.8 mg for women aged 19 to 49. Individual needs may differ, including with heavy periods.
- Tiredness, breathlessness and reduced stamina have many possible causes. Your GP can assess symptoms and arrange blood tests when appropriate; a body composition scan cannot measure iron stores.
- During pregnancy, discuss diet and blood results with your midwife. Use iron supplements when advised rather than assuming everyone needs a high dose; prescribed treatment may be needed for deficiency.
When to seek medical advicePersistent symptoms or heavy bleeding needs medical assessment. Iron deficiency in someone without an obvious explanation may need investigation for blood loss or another condition. Too much iron can be harmful; keep supplements away from children and do not self-prescribe high doses.
About the evidence: Neither humans nor other animals create iron; it is a mineral obtained through food. The supplied pregnancy intake figure is not a universal UK prescription. Requirements and supplement treatment depend on life stage, losses and clinical assessment.
Sources
Stress, sleep and everyday immune health
Build sustainable routines for rest, activity and wellbeing without claims to supercharge immunity or guarantee fewer infections.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Aim for a regular sleep routine that leaves you rested. Allow enough time for sleep, reduce late caffeine if it affects you and seek help for persistent insomnia or excessive daytime sleepiness.
- Use manageable stress strategies: a short walk, slow breathing, time outdoors or talking with someone you trust. These may support wellbeing without proving that they prevent a particular infection.
- Eat a varied, adequate diet with protein and suitable fruit, vegetables and wholegrains. Correcting a diagnosed deficiency differs from taking extra supplements when levels are already sufficient.
- Build up regular movement and strength work at an appropriate level. Balance activity with recovery and adapt it when unwell or following advice for an existing condition.
- Stay socially connected in ways that work for you. If you smoke, seek stop-smoking support; there is no need to label every inhaled product as equally harmful or stop prescribed inhalers.
- Keep recommended vaccinations up to date and use ordinary infection-prevention measures. Review persistent problems with your GP rather than relying on a wellness treatment to strengthen immunity.
When to seek medical adviceRepeated, severe or unusual infections need medical assessment. People taking immune-suppressing medicines should follow their care team's advice. Severe breathlessness, confusion or rapidly worsening illness needs urgent help. Do not stop prescribed treatment because of an immune-boosting claim.
About the evidence: General health habits can support normal function, but 'boost immunity' is not a defined treatment outcome. Relaxation, social connection and a varied diet must not be presented as substitutes for vaccination, medical care or prescribed medicines.
Sources
Potassium and kidney disease: safe food choices
Understand when potassium restriction is needed and why a kidney-friendly recipe requires portion-specific nutritional analysis.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Potassium supports heart, muscle and nerve function. In some people with kidney disease it can build up in the blood, but not everyone with chronic kidney disease needs to restrict it.
- Use blood results and your renal team's advice to guide changes. Do not remove all fruit, vegetables, beans or nuts simply because you have a kidney diagnosis.
- If restriction is advised, a kidney dietitian can help with suitable portions and preparation methods while preserving enough energy, protein and dietary variety.
- Check salt substitutes and food additives with your care team. Some contain potassium chloride and may be unsuitable when potassium needs to be limited.
- A recipe's suitability depends on all ingredients and the amount per serving. A photograph or a plant-based label cannot establish its potassium, phosphate or protein content.
- Use a nutritionally analysed recipe from a trusted renal source, such as Kidney Care UK's Kidney Kitchen, and follow its portion guidance. Request individual advice if your needs or medicines change.
When to seek medical adviceFollow urgent instructions from your renal team if a blood test shows dangerous potassium levels, even if you feel well. Palpitations, collapse, severe weakness or chest pain needs urgent assessment; call 999 for an emergency. Do not stop medicines or follow a restrictive renal diet without advice.
About the evidence: The supplied upload is a recipe cover only: it contains no ingredient quantities, serving size or nutrient analysis. The pictured stuffed peppers cannot be certified as low potassium. This download provides sourced guidance rather than an invented recipe.
Sources
Lowering bowel cancer risk: practical prevention
Understand modifiable risk factors, everyday food and movement choices, and why screening never replaces assessment of symptoms.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Risk depends on age, family history, some medical conditions and lifestyle. Healthy choices can reduce risk, but someone who does everything right can still develop bowel cancer.
- Eat little, if any, processed meat and keep red meat moderate. Replace some portions with beans, lentils or other appropriate protein foods rather than relying on a single protective food.
- Include wholegrains and other fibre-rich foods as tolerated. Make changes gradually; seek individual advice if IBS, kidney disease or another condition affects food choices.
- Build regular physical activity and discuss sustainable weight management if appropriate. Neither a particular BMI nor an exercise programme guarantees protection from cancer.
- Avoid smoking and limit alcohol. Less alcohol is better for cancer risk; a weekly drinking guideline is not a threshold below which cancer risk disappears.
- Respond to screening invitations and ask your GP about the current Manx Care programme and eligibility. Screening ages vary between jurisdictions, and symptoms need assessment at any age.
When to seek medical adviceSee your GP for blood in stools, persistent changes in bowel habit, unexplained weight loss or ongoing abdominal symptoms. Do not wait for a screening invitation or assume a previous normal screening result rules out a new problem. Significant bleeding or severe illness needs urgent assessment.
About the evidence: Cancer Research UK estimates 54% of UK bowel cancer cases are preventable, not the supplied 83%. This is a population estimate, not an individual guarantee. Risk-factor percentages overlap and cannot be added into a simple personal prediction.
Sources
Fatty liver disease: understanding MASLD and fibrosis
Understand what fatty liver, inflammation and scarring mean, and why liver risk needs medical tests rather than a wellness scan.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- MASLD means metabolic dysfunction-associated steatotic liver disease. It replaces much of the older NAFLD terminology and is associated with factors such as type 2 diabetes, abdominal obesity and raised blood lipids.
- Steatosis means excess liver fat. MASH means liver fat with inflammation and liver-cell injury. Fibrosis is scarring; cirrhosis is advanced scarring that needs specialist management.
- These terms describe a spectrum, not an inevitable timetable. Some people improve, some remain stable and some progress; advanced disease cannot be assessed from appearance or body weight alone.
- Clinicians may use blood-based risk scores and liver imaging such as elastography to assess fibrosis. A normal-looking person or a body composition result does not rule out significant liver disease.
- Review alcohol intake, medicines and other possible causes with your clinician. Different causes of liver fat can overlap and may require different assessment or management.
- Lifestyle changes and treatment of diabetes, lipids and blood pressure can help manage risk. Cirrhosis needs specific follow-up, which may include surveillance for complications and liver cancer.
When to seek medical adviceKnown or suspected liver disease needs GP or specialist assessment. Jaundice, worsening abdominal swelling or new confusion requires urgent advice. Vomiting blood, passing black tarry stools or collapse is an emergency; call 999. Do not rely on a detox or salon treatment to diagnose or reverse scarring.
About the evidence: MASLD describes liver fat with cardiometabolic risk factors under current diagnostic criteria. Not everyone progresses through a fixed sequence to liver failure. Fibrosis stage is important, and the supplied inconsistent prevalence figures are not used.
Sources
Fatty liver: food, movement and sustainable change
Build a practical lifestyle plan for diagnosed MASLD while protecting muscle and continuing appropriate medical care.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Work with your clinician to confirm the diagnosis and understand fibrosis risk. Food choices cannot show whether liver scarring is present or how advanced it is.
- Choose a varied dietary pattern with vegetables, suitable wholegrains, beans, nuts and other appropriate protein sources. Mediterranean-style patterns can include fish or other foods; vegan eating is not the only option.
- Reduce frequent sugary drinks and energy-dense foods high in added sugars or saturated fat. Focus on sustainable substitutions rather than detox juices or a blanket ban on all cooking oils.
- If excess weight is contributing, agree a gradual, realistic weight-management plan. Keep enough protein and include strength work where appropriate to help protect muscle during weight loss.
- Build regular aerobic activity and strength training that suit your health and capacity. Exercise can support metabolic health even when the scales change little.
- Manage diabetes, blood pressure and blood lipids with your care team and discuss alcohol reduction. Continue prescribed treatment and follow-up testing; supplements are not established liver cures.
When to seek medical adviceAdvanced liver disease can change nutritional needs, so avoid unsupervised fasting or rapid weight-loss diets. Review supplements and alcohol with your clinician. Seek urgent help for jaundice, confusion, vomiting blood or black tarry stools; call 999 for bleeding or collapse.
About the evidence: Clinical guidance supports improved diet quality, physical activity and appropriate weight management. A plant-only diet is not required, and lifestyle changes do not guarantee reversal of established fibrosis or replace treatment.
Sources
Meat, health and lower-impact eating
Make practical changes to red and processed meat intake while keeping meals affordable, balanced and nutritionally adequate.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Meat can provide protein, iron and vitamin B12, but high red and processed meat intake is not necessary for a balanced diet. Different meats have different nutritional and environmental profiles.
- For cancer prevention, the World Cancer Research Fund recommends moderate red meat and little, if any, processed meat. NHS advice suggests reducing to an average of 70 g daily if you currently eat more than 90 g of red and processed meat, measured cooked.
- Try replacing some mince or processed-meat meals with beans, lentils or tofu, and choose smaller portions when useful. Make changes you can afford and enjoy rather than removing foods without a nutritional plan.
- If you move towards fully vegan eating, plan reliable vitamin B12 sources and pay attention to protein, iron, calcium and other nutrients. Extra care is needed in pregnancy, childhood or with medical dietary restrictions.
- A 2023 UK study linked diets of 55,504 people with food-production data and found lower estimated environmental impacts in lower-meat dietary groups. It did not prove that every individual product or local farm has the same footprint.
- Food production, sourcing and waste also matter. Gradual changes can support a balanced diet and potentially lower its impact without unsupported claims about saving a fixed amount of money or preventing a fixed number of deaths.
When to seek medical adviceSeek a registered dietitian's advice before major restrictions if you are pregnant, feeding a child, underweight or managing kidney disease or another condition. A plant-based label does not automatically mean a food is balanced, low salt or suitable for your needs.
About the evidence: Processed-meat cancer evidence is stronger than evidence for unprocessed red meat. Environmental estimates come from diet and life-cycle data, not clinical trials or predictions for one person's shop. Unsupported global death counts, economic forecasts and emissions shares are omitted.
Sources
Migraine: routines, treatment and warning signs
Understand migraine and aura, build useful everyday routines, and recognise headaches that need urgent assessment.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Migraine is a neurological condition with attacks that may include headache, nausea and sensitivity to light or sound. Pain is often, but not always, one-sided; adult headache commonly lasts four to 72 hours.
- Typical aura may involve reversible visual, sensory or speech symptoms that develop gradually and usually last five to 60 minutes. Aura can occur without headache, but new or unusual symptoms need assessment.
- Keep a diary of headache days, symptoms, medicines, sleep and possible triggers. This helps your clinician distinguish migraine from other headaches and choose suitable treatment.
- Try consistent meals, sleep and manageable activity, with suitable fluid intake. Food triggers vary; broad bans on gluten, dairy or other groups are not necessary for everyone.
- Ask about acute and preventive treatments if attacks are frequent or disabling. Frequent use of acute medicines can itself contribute to medication-overuse headache, so review patterns rather than simply taking more.
- A persistent change in symptoms deserves review even if you have had migraine before. Lifestyle support may help management but is not a substitute for diagnosis or prescribed treatment.
When to seek medical adviceCall 999 for a sudden extremely severe headache or new stroke-like symptoms such as weakness, facial droop or speech difficulty. Fever with a stiff neck, a headache after significant injury or a new severe headache in pregnancy needs urgent medical advice. Do not assume these are your usual migraine.
About the evidence: Chronic migraine involves headache on at least 15 days a month, with migraine features on at least eight days, for more than three months. The supplied ten-day threshold is incorrect. New neurological symptoms must not automatically be dismissed as harmless aura.
Sources
Living with MS: wellbeing alongside specialist care
Support movement, nutrition and daily wellbeing while keeping MS management with your specialist team.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Multiple sclerosis affects the central nervous system, including the protective myelin around nerves. Symptoms and the course of the condition vary widely between people.
- Specialist assessment and follow-up matter. Discuss disease-modifying treatment, relapse management and symptom treatment with your MS team; a wellness assessment cannot diagnose or stage MS.
- Appropriately adapted exercise can support function and wellbeing. Strength, aerobic or balance work may be useful, with advice suited to fatigue, mobility and falls risk.
- NICE advises that a healthy diet benefits general health, but there is no evidence that a particular diet improves MS fatigue. Avoid assuming a restrictive or plant-only diet will prevent relapses or reverse nerve damage.
- Avoid smoking and ask for help to quit if needed. Review sleep, fatigue, medicines and other health conditions with your team rather than blaming symptoms on inadequate effort.
- Heat can worsen MS-related fatigue for some people. Pace activities and keep comfortable; discuss vitamin D or other supplements for normal nutritional needs, not as an unproven cure for MS.
When to seek medical adviceContact your MS team for new or worsening symptoms; infections and other conditions can resemble a relapse and may need assessment. Sudden stroke-like weakness or speech difficulty needs emergency help, not an assumption that it is MS. Do not stop treatment or take high-dose supplements without advice.
About the evidence: MS cannot be divided into a simple 25% genetic and 75% environmental pie chart. Its course is not largely under a person's lifestyle control. NICE supports exercise and general healthy eating, but these do not replace disease-modifying treatment.
Sources
Nutrition conversations: a guide for pharmacists
A general communication guide for pharmacy professionals, covering practical food advice, referral boundaries and safe medicine review.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Ask permission to discuss food and explore the person's priorities, culture, budget and health needs. Agree one manageable change rather than presenting a restrictive diet as a cure.
- Use established general guidance, such as a varied Eatwell-style pattern. Adults are generally advised to aim for 30 g of fibre daily, but adjust advice for tolerance, age and prescribed medical diets.
- Encourage suitable fruit and vegetables, wholegrains and protein sources. A more plant-rich pattern can include animal foods; do not assume every plant-labelled product is nutritionally equivalent.
- Discuss hydration as an individual need. Generic advice to drink more may be inappropriate with heart or kidney disease, prescribed fluid restriction or another relevant condition.
- Check for medicine, supplement and dietary interactions. Significant dietary changes may affect glucose management or other treatment, so involve the prescriber and arrange appropriate monitoring.
- Refer to a registered dietitian or the relevant clinical team for condition-specific or complex needs. Deprescribing belongs within an agreed, monitored medication review, not a promise that food will replace treatment.
When to seek medical adviceFor pharmacy professionals: follow local protocols and work within your competence. Patients should not change medicine doses based on this sheet. Malnutrition, suspected eating disorders, swallowing problems or complex renal diets need appropriate assessment and referral.
About the evidence: Population diet projections do not establish that an individual can stop medicines. Nutrition advice should complement evidence-based treatment and remain within professional competence. This resource does not confer a pharmacy or dietetic qualification.
Sources
Osteoarthritis: stronger muscles, better movement
Understand joint symptoms and the exercise-led approach that can improve function without assuming sore joints must be rested indefinitely.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Osteoarthritis can cause activity-related pain, stiffness and reduced function, commonly in knees, hips and hands. Symptoms do not map perfectly to how a joint looks on an X-ray.
- A clinician can often diagnose typical osteoarthritis from symptoms and examination. Imaging is mainly considered when features are atypical or another condition needs investigation.
- Tailored strengthening and aerobic activity are central to management. Some discomfort when starting exercise is possible; regular, appropriately adjusted exercise can improve pain and function over time.
- If excess weight contributes to symptoms, discuss a sustainable plan that preserves muscle. Weight management may help, but care and exercise support should not depend on reaching a particular weight first.
- For knee or hip osteoarthritis, NICE only considers manual therapy alongside therapeutic exercise. Massage or soft-tissue work should not be presented as rebuilding cartilage or fixing the condition alone.
- A pharmacist or clinician can discuss suitable pain relief and other treatment. Persistent major effects on daily life may warrant further assessment, including discussion of joint replacement when appropriate.
When to seek medical adviceA suddenly hot, swollen joint with fever, major injury or inability to bear weight needs urgent assessment. Seek advice before unfamiliar exercises if symptoms are severe. Pain medicines may be unsuitable with kidney disease, ulcers or other medicines; supplements are not a replacement for appropriate treatment.
About the evidence: Osteoarthritis affects the whole joint, not just cartilage wear. NICE makes therapeutic exercise a core treatment. Routine imaging is not needed for a typical clinical diagnosis, and manual therapy is not supported as a stand-alone treatment.
Sources
Protecting bones: nutrition, strength and falls prevention
Practical ways to support bones and safer movement, with medical risk assessment when fractures or other risk factors are present.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Bones remodel throughout life. Osteoporosis makes fractures more likely and may have no obvious symptoms before a break; men and younger people can be affected as well as older women.
- Discuss fracture risk with your GP if you have had a low-trauma fracture, take long-term steroids or have relevant medical or hormonal risk factors. Validated risk tools and DXA testing may be appropriate.
- Include suitable weight-bearing and resistance exercise for bone and muscle health. Adapt intensity with a clinician or physiotherapist if you have osteoporosis or a previous spinal fracture.
- Balance practice, safer footwear and reducing trip hazards can help with falls risk. Review dizziness, vision problems and relevant medicines rather than assuming falls are an unavoidable part of ageing.
- Eat enough energy and protein and include calcium-rich foods. Calcium-fortified alternatives and calcium-set tofu can be useful; a plant-based label alone does not ensure enough calcium.
- UK guidance advises considering 10 micrograms of vitamin D daily in autumn and winter, and all year for certain at-risk groups. Avoid smoking and excessive alcohol, and continue any prescribed osteoporosis treatment.
When to seek medical adviceA body composition scan does not diagnose bone density or osteoporosis. New severe back or hip pain after a minor fall may indicate a fracture and needs assessment. Ask for individual exercise and supplement advice if you have known fractures, kidney disease or other relevant conditions.
About the evidence: Bone strength depends on many factors, and age 35 is not a universal point when osteoporosis begins. Population genetic estimates do not predict an individual's fracture risk. Lifestyle support cannot guarantee fracture prevention.
Sources
PCOS: sustainable habits and individual care
Support metabolic health and wellbeing with PCOS without blame, rigid food rules or promises that lifestyle alone will restore fertility.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- PCOS is a hormonal condition that may involve irregular ovulation, excess androgen symptoms and metabolic changes. It can affect people across a range of body sizes.
- A clinician assesses symptoms and appropriate tests rather than diagnosing from weight or an ovarian picture alone. In adolescents, diagnostic criteria differ and ultrasound is not recommended for defining polycystic ovarian morphology.
- Choose a sustainable, balanced eating pattern with suitable protein, fibre-rich carbohydrates and fats. A plant-only, gluten-free or low-carbohydrate diet is not mandatory for everyone with PCOS.
- Regular activity, including strength work where appropriate, can support health and function. Agree realistic goals that fit your circumstances rather than treating exercise as punishment for weight.
- Discuss emotional wellbeing, sleep and diabetes risk with your care team. Weight stigma and restrictive dieting can cause harm; appropriate care is important regardless of changes on the scales.
- Periods, skin symptoms and fertility may need specific treatment, which can include medicines. If periods are very infrequent, ask about protecting the womb lining; food changes should not delay medical advice.
When to seek medical adviceSee your GP for persistent irregular periods, distressing symptoms or difficulty conceiving. Very heavy bleeding or severe pelvic pain needs prompt assessment. Do not use a supplement or a wellness programme as a substitute for diagnosis or prescribed treatment.
About the evidence: The 2023 international guideline does not identify one superior diet for PCOS outcomes. Healthy habits can benefit people even without weight loss. Diagnosis requires clinical assessment and exclusion of other causes; adult scan criteria should not be applied automatically to adolescents.
Sources
Plant-rich eating with kidney disease
Understand how more plant foods may fit a renal diet, with individual advice on protein, potassium, phosphate and fluid.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- CKD assessment uses kidney function and evidence of kidney damage, including urine tests, persisting for at least three months. A one-off result or a body composition scan is not enough to establish the diagnosis.
- Kidney function categories help describe severity, but progression is not inevitable. Kidney failure management may include dialysis, transplantation or an agreed conservative care plan, depending on individual circumstances.
- KDIGO encourages healthy, diverse diets with more plant-based foods and fewer ultra-processed foods. Plant-rich does not necessarily mean fully vegan or removing all animal foods.
- Ask a kidney dietitian about adequate energy and protein. Needs can differ substantially between someone not receiving dialysis and someone on dialysis; do not start a low-protein diet on your own.
- Potassium, phosphate, salt and fluid advice must be individualised. Some people need restrictions, but blanket avoidance of fruit, vegetables and pulses is not required for everyone with CKD.
- Continue your prescribed treatment and kidney monitoring, including care for blood pressure and diabetes where relevant. Food choices may support management but cannot promise to reverse CKD.
When to seek medical adviceFollow urgent advice about high potassium or rapidly worsening kidney function even if you feel well. Seek prompt help for severe breathlessness, collapse or other serious symptoms. Avoid potassium-containing salt substitutes or supplements unless your renal team approves them.
About the evidence: There is no CKD stage beyond stage five. Early GFR categories do not establish CKD without other evidence of kidney damage, and stage five does not mean every person must immediately start dialysis. Nutritional needs vary with stage, treatment and blood results.
Sources
Plant-based nutrition: benefits and evidence
Understand useful clinical findings, the importance of food quality, and why broad disease-reversal promises go beyond the evidence.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Plant-rich patterns emphasise vegetables, fruit, wholegrains, beans, nuts and seeds. They may include some animal foods; vegetarian and vegan patterns are not identical.
- A 2023 review of 20 randomised trials in people with or at high cardiovascular risk found average improvements in LDL cholesterol, HbA1c and body weight with vegetarian diets, but no significant reduction in systolic blood pressure.
- These findings support useful options for dietary change, not a guarantee for every person. Improving a blood marker does not itself prove reversal of blocked arteries, cancer or dementia.
- Food quality matters. Meals with suitable wholegrains, pulses and vegetables differ nutritionally from a diet dominated by sweets, refined snacks or high-salt plant-based convenience foods.
- Plan enough protein, calcium and iron; deliberately keeping iron low is not a health goal. Fully vegan eating needs reliable vitamin B12 sources and attention to vitamin D and iodine. Seaweed can supply excessive iodine, and Brazil nuts vary in selenium content, so a fixed two-nut rule is not reliable.
- Use dietary changes alongside appropriate medical care. Diabetes, kidney disease and other conditions may require individual advice and medicine monitoring; do not assume a plant-based label makes every meal suitable.
When to seek medical adviceSeek a registered dietitian's advice when changing diet with a medical condition, pregnancy, low weight or a history of restrictive eating, and for a child's nutritional needs and growth. Discuss major changes with your clinician if using glucose-lowering medicines. Do not stop treatment because a diet is described as natural, or self-prescribe iodine or selenium supplements.
About the evidence: Benefits differ by dietary pattern, population and outcome. A 2023 review of 20 trials found improvements in several cardiometabolic markers, not proof of curing chronic diseases. The supplied posters' fixed cancer, diabetes and liver-disease risk percentages are not promises for an individual; claims of disease reversal or improved cancer survival need specific evidence.
Sources
- Wang et al., 2023: Vegetarian diets and cardiometabolic risk, systematic review (opens in a new tab)
- NHS: Planning a balanced vegan diet (opens in a new tab)
- British Dietetic Association: Plant-based dietary planning (opens in a new tab)
- NIH: Selenium sources, variability and excess (opens in a new tab)
Plant-based Eatwell: build a balanced pattern
Use food groups, label checks and appropriate fortification to build practical plant-rich meals across the day.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Aim for variety across fruit and vegetables, starchy carbohydrates, protein foods and dairy or suitable alternatives. The Eatwell Guide considers the overall diet across a day or week, not identical proportions at every meal.
- Choose higher-fibre or wholegrain carbohydrates when suitable, and include varied fruit and vegetables. Adults can aim for at least five portions daily; medical conditions may require adaptations.
- Use beans, lentils, tofu, tempeh, nuts or other suitable protein sources. Include enough food overall, particularly if active, recovering from illness or trying to maintain muscle.
- Choose unsweetened calcium-fortified plant alternatives and check labels. Protein and fortification differ between products; plant-based cheeses or organic drinks may not replace dairy nutrients.
- For fully vegan eating, establish reliable vitamin B12 sources and review vitamin D, iodine and other needs. Ask about suitable supplements rather than relying on kelp, unfortified foods or one universal dose.
- Include appropriate unsaturated fats and drink fluids according to your needs. General advice is six to eight cups or glasses daily, but prescribed fluid limits take priority; juice and smoothies together should be limited to 150 ml daily.
When to seek medical adviceThe standard Eatwell Guide is not designed for children under two. Pregnancy, adolescence, kidney disease or other conditions may need individual dietary advice. Check supplements with a pharmacist or clinician if you have thyroid disease or take regular medicines.
About the evidence: This is a plant-based adaptation, not a separate official government Eatwell Guide. Balance is considered across the overall diet, not every plate. A nutrient requirement is not an instruction to take that amount as a supplement, and seaweed is not a dependable iodine dosing method.
Sources
Everyday plant-based swaps that keep meals balanced
Try affordable food substitutions while keeping protein, nutrients, allergies and individual needs in mind.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Try calcium-fortified, unsweetened plant drinks instead of some milk if suitable. Compare protein and other fortification; different plant drinks are not nutritionally identical.
- Replace part or all of a mince portion with lentils, beans, tofu or soya mince. Mushrooms can add texture and flavour, but include a suitable protein source as well.
- Wholemeal bread, brown rice or wholegrain pasta can add fibre. Introduce changes gradually and adapt them if symptoms or a medical diet make these choices unsuitable.
- Fruit or a suitable portion of unsalted nuts can provide variety in place of some biscuits or crisps. Keep enough overall energy and avoid presenting snacks as morally good or bad.
- A baked potato can be a practical alternative to fries; add a suitable protein topping and vegetables. Portions, cooking methods and the rest of the meal still matter.
- Read ingredient and nutrition labels. Some meat alternatives contain egg, dairy, wheat or soya, and a plant-based product can still be high in salt or saturated fat.
When to seek medical adviceCheck allergy labels and avoid whole nuts for young children. Ask for individual advice with kidney disease, digestive symptoms or other prescribed diets. Plant drinks should not be used as a replacement for breast milk or infant formula.
About the evidence: A swap is useful when it improves the overall diet, not simply because it removes an animal food. Products differ in protein, salt and fortification; mushrooms alone are not a protein-equivalent replacement for mince.
Sources
Plant-rich lunches: practical pasta and protein swaps
Build satisfying lunches with suitable carbohydrates, protein and vegetables rather than judging a meal from its photograph.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Use a practical meal structure: a suitable carbohydrate, a protein source and vegetables. Include enough food to support your afternoon, activity and individual nutritional needs.
- Try pasta with lentil ragu, bean sauce or suitable plant mince. Wholegrain pasta can add fibre, but other pasta may be appropriate if you have digestive symptoms or a prescribed diet.
- Keep the protein component visible in the meal. Beans, lentils, tofu or soya mince can contribute protein; a sauce of vegetables or mushrooms alone is not automatically an equivalent swap.
- Use affordable ingredients such as tinned pulses and frozen vegetables. Check sauces and convenience products for salt, allergens and other ingredients relevant to your needs.
- Adjust portions and preparation to suit you. A plant-rich lunch can include some animal foods and does not have to follow one rigid dietary label.
- Consider balance over the whole day. If eating fully vegan, make separate plans for reliable vitamin B12 and other nutrients; one lunch photo cannot demonstrate nutritional adequacy.
When to seek medical adviceThese meal ideas are not verified renal, allergy-safe or low-FODMAP recipes. Seek individual advice if your diet is prescribed for a condition, and read ingredient labels. Avoid restrictive portion targets for children or teenagers without qualified guidance.
About the evidence: The upload illustrates meal ideas but does not provide recipes, quantities or nutritional analysis. These are flexible food suggestions, not calculated low-calorie, high-protein or disease-specific meals.
Sources
Plant-based teenage nutrition: growth comes first
A guide for teenagers and carers on adequate food, key nutrients and when a vegan diet needs specialist monitoring.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Adolescence is a period of growth, and bones continue developing into early adulthood. Prioritise adequate food and development rather than adult weight-loss targets or a universal calorie allowance.
- Offer regular meals and appropriate snacks with enough energy, protein and fats. A very bulky, high-fibre diet can make it harder for some young people to eat enough, so adapt food choices if needed.
- Include varied protein sources such as beans, lentils, tofu or appropriate alternatives. Calcium-fortified foods and calcium-set tofu can help, but labels and age-specific needs matter.
- A strict vegan diet requires reliable vitamin B12 supplementation under age-appropriate guidance. Review vitamin D, iodine, iron, calcium, zinc and omega-3 needs with a qualified professional.
- ESPGHAN recommends regular review of dietary intake, growth and nutritional status in vegan children and adolescents. A registered paediatric dietitian can help plan a safe diet without over-restricting foods.
- Make conversations supportive and avoid weight stigma. A young person who is tired, losing weight, struggling to eat or anxious around food needs assessment, not simply a more restrictive diet.
When to seek medical adviceSeek your GP or paediatric dietitian for faltering growth, persistent tiredness, unexplained weight loss, menstrual disruption or suspected eating difficulties. Do not use adult slimming programmes or supplement doses for teenagers without appropriate clinical advice.
About the evidence: A fixed 2,000 or 2,500 calorie prescription from age eleven is inappropriate: needs vary with growth, activity and development. ESPGHAN's 2025 review found childhood vegan-diet evidence inconclusive and recommends monitoring intake, growth and nutritional status.
Sources
Plant-rich snacks: practical, balanced swaps
Try satisfying snack ideas while checking portions, allergens and nutrients rather than relying on a vegan or no-added-sugar label.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Choose snacks that fit your appetite, activity and overall eating pattern. Some people need them for adequate energy; others may prefer larger meals. No one snack schedule suits everyone.
- Try crispbread with hummus and suitable vegetables, or mashed avocado, for variety. Compare salt and ingredients, and remember that crispbread may contain wheat or other allergens.
- Fruit with a suitable portion of smooth nut butter can contribute fibre and fats. Check allergy needs and portions; nuts and nut butter are energy-dense rather than foods to eat without limits.
- Oatcakes can be useful, but their ingredients and salt content vary. People with coeliac disease need products made with certified gluten-free oats and an appropriate gluten-free label.
- Read energy-bar labels rather than assuming a vegan or no-added-sugar claim makes the product nutritionally superior. Dried fruit, nuts and syrups can contribute substantial energy or sugars.
- Enjoy a varied diet without labelling foods or people as good or bad. If eating fully vegan, plan reliable vitamin B12 and other nutrients across the diet rather than expecting one snack to provide everything.
When to seek medical adviceAdapt textures for children and avoid whole nuts for under-fives or thick spoonfuls of nut butter. Check allergen labels. Kidney disease, diabetes or other prescribed diets may need individual advice; these ideas are not calculated condition-specific recipes.
About the evidence: The upload contains food ideas, not analysed recipes. Avocado, nut butter and energy bars can provide useful nutrients but are not automatically lower in calories. No added sugar does not mean sugar-free, and individual products differ.
Sources
Plant-based sports nutrition: fuel, strength and recovery
Support training with enough energy, carbohydrate, protein and key nutrients without assuming plant-based eating guarantees better performance.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Eat enough for your training and daily needs. Under-fuelling can contribute to fatigue, poor recovery and injury risk even when the diet is described as healthy or plant-based.
- Carbohydrate helps fuel activity and replenish glycogen. Suitable portions and timing depend on the session; very high-fibre meals immediately before exercise may not suit every gut.
- Include protein across meals from suitable foods such as pulses, tofu, soya or other alternatives. People doing intensive strength or endurance training may need more than sedentary adults; individual targets depend on health and workload.
- A ten-week study involving 22 healthy young adults found similar training adaptations with carefully planned high-protein vegan and omnivorous diets. Adequate food and training matter more than assuming one dietary label guarantees muscle gain.
- Fully vegan eating needs reliable vitamin B12 sources and attention to iron, calcium, vitamin D, iodine and other nutrients. Do not take iron or high-dose supplements merely because you exercise.
- Adjust fluid intake to the activity, weather and personal needs. Sleep, progressive training and rest remain important; a food or supplement cannot replace them. A qualified sports dietitian can help with complex training goals.
When to seek medical advicePersistent fatigue, unexpected weight loss, menstrual disruption or recurrent injuries can signal under-fuelling or another condition and need assessment. Kidney disease or other health conditions may change protein and fluid advice. Check sports supplements for safety and contamination risk.
About the evidence: A small 2023 trial found comparable muscle adaptations with high-protein vegan and omnivorous diets during resistance training in healthy young adults. This does not prove superiority, or a guaranteed six-week blood-flow improvement, for all athletes or older adults.
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Calorie density and sustainable weight management
Use food volume, balanced meals and realistic habits to support appropriate adult weight management while protecting nutrition and muscle.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Energy density means the energy in a given weight of food. Many vegetables and fruits contain water and fibre, so adding them can make meals larger without adding as much energy as an equivalent weight of oil.
- Nuts, seeds, avocado and oils are energy-dense but can provide useful fats and nutrients. Manage portions where appropriate rather than assuming every whole plant food is low-calorie or that all dietary fat should be removed.
- Use balanced meals with suitable protein, carbohydrate, vegetables and fats. Include enough protein and appropriate strengthening activity to support muscle rather than aiming only for a smaller number on the scales.
- A weight-loss approach needs an overall energy deficit when weight loss is appropriate. NICE recommends flexible, individualised dietary changes with nutritional balance, not one mandatory plant-only or oil-free diet.
- Choose manageable changes, such as fewer sugary drinks, suitable higher-fibre foods and a sustainable activity routine. Sleep, hunger, medicines, health and personal circumstances can affect how a plan works.
- Track function and wellbeing as well as weight if helpful. Seek supportive professional advice for repeated restrictive dieting or difficulty maintaining changes; health benefits from activity can occur without weight loss.
When to seek medical adviceThis is general information for adults for whom weight management is appropriate, not a slimming plan for children, pregnancy or people who are underweight. Avoid crash diets and unsupervised very-low-energy diets. Seek qualified support with an eating-disorder history, diabetes medicines or significant illness.
About the evidence: The two supplied posters overlap and are combined here. Calorie illustrations are approximate, not verified recipe calculations. Not all whole plant foods are low in energy density, and removing all oil or fat is not necessary for weight management.
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Prehabilitation: preparing for surgery safely
Use the time before a planned operation to support function and nutrition, with a plan agreed by your surgical team.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Prehabilitation aims to improve readiness for surgery through appropriate activity, nutrition and other support. Ask your surgical or pre-assessment team what is suitable for your procedure and available time.
- Start from your current ability and medical advice. Walking, cycling or adapted activity may help, but a general 150-minute weekly target is not a prescription every surgical patient must meet before an operation.
- Include appropriately tailored strengthening if advised. High-intensity interval training is not automatically strength training and may be unsuitable without assessment or supervision.
- Maintain adequate food, protein and fluid according to your clinical plan. Unintentional weight loss or poor intake needs assessment; do not begin a crash diet to get ready for surgery.
- Ask about smoking cessation, safe alcohol support, anxiety, medicines and any deficiencies your team identifies. Do not stop medicines or take preoperative supplements without checking with the team.
- A trial of 251 colorectal cancer surgery patients found fewer severe complications with a supervised multimodal programme. Use this as evidence for a possible benefit, not a promise; do not delay necessary surgery to complete a private programme.
When to seek medical adviceStop exercise and seek advice for chest pain, fainting or unusual severe breathlessness; serious or ongoing symptoms need emergency assessment. Exercise and diet require particular tailoring with heart disease, frailty, cancer treatment or other conditions. Follow the hospital's fasting and medication instructions before surgery.
About the evidence: The 2023 PREHAB trial found fewer severe and medical complications with multimodal prehabilitation before colorectal cancer surgery. Benefits vary between procedures and patients; it does not establish guaranteed faster recovery after every operation or make surgery safe for everyone.
Sources
Stroke: risk reduction and recognising an emergency
Understand practical risk-reduction measures and why suspected stroke needs emergency help even when symptoms improve.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Stroke happens when a part of the brain loses its blood supply, from a blocked or bleeding blood vessel. Symptoms need emergency assessment rather than a wellness appointment or waiting to see if they pass.
- Use FAST: facial droop, arm weakness and speech changes mean it is time to call 999. Other sudden symptoms, including visual changes or loss of balance, can also be important.
- Symptoms that resolve can represent a transient ischaemic attack and still need urgent assessment. Feeling better does not establish that the risk has gone away.
- Manage blood pressure, cholesterol, diabetes and heart conditions with your clinical team. Atrial fibrillation may require specific treatment to reduce stroke risk; healthy food cannot replace prescribed medicines.
- Avoid smoking and discuss alcohol intake and appropriate activity. A balanced plant-rich pattern can support cardiovascular health, but a fully vegan diet is not a guarantee against stroke.
- After a stroke, rehabilitation and prevention need individual care. Swallowing difficulties or disability may change food, exercise and support needs; follow the clinical plan rather than copying general diet advice.
When to seek medical adviceCall 999 immediately if you suspect a stroke, including symptoms that have stopped. Do not drive yourself, wait for a massage appointment or self-treat with aspirin before emergency advice, because some strokes involve bleeding. Never stop anticoagulants or other prescribed prevention medicines without advice.
About the evidence: A diet cannot guarantee stroke prevention or address all risks by itself. Population risk estimates are not a promise that one person can prevent a fixed proportion of strokes. Unverified recurrence and dementia percentages from the poster are not retained.
Sources
Type 2 diabetes: everyday habits and ongoing care
Support glucose management, strength and wellbeing with individual dietary advice, appropriate activity and regular medical checks.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Type 2 diabetes causes blood glucose to remain high when insulin action and secretion are insufficient. Risk has several influences, and people across different body sizes can be affected; diagnosis needs appropriate medical testing.
- Ask for individual food advice and diabetes education. NICE supports general healthy eating with suitable high-fibre foods and individual carbohydrate plans, rather than requiring every person to exclude all carbohydrates or animal foods.
- Regular, appropriate activity and strengthening can help health and function. If weight loss is appropriate, preserve adequate nutrition and muscle rather than pursuing rapid loss at any cost.
- Medicines, food changes and activity need to work together. Insulin and some other medicines can cause low glucose, so discuss major dietary changes and monitoring rather than adjusting doses yourself.
- Keep up with glucose, blood pressure, cholesterol, kidney, eye and foot checks. New foot wounds or changes need prompt clinical assessment; a gait or wellness screen cannot replace diabetic foot care.
- In the DiRECT trial, 46% of the intervention group achieved remission at one year through a closely supervised weight-management programme in selected adults. This was not a trial of a plant-only diet and does not justify copying medication withdrawal or severe restriction at home.
When to seek medical adviceFollow your diabetes team's advice for low or very high glucose and illness. Severe confusion, collapse or serious breathing problems need emergency help. Seek prompt assessment for a new foot ulcer or a red, hot, swollen foot. Remission needs medical confirmation and ongoing checks; do not stop medicines on your own.
About the evidence: Type 2 diabetes involves insulin resistance and impaired insulin secretion, not a diagnosis made from weight or a wellness scan. Remission is possible for some people, but it is not a guaranteed cure. The poster's unsourced prevalence and spending figures are omitted.
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Ultra-processed foods: understand the evidence
Learn what NOVA describes and use practical food-quality checks without treating every processed or fortified food as harmful.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Processing includes freezing, cooking and canning, which can make food safer and more accessible. Processed does not automatically mean unhealthy.
- NOVA has four groups: unprocessed or minimally processed foods; processed culinary ingredients such as oil or sugar; processed foods; and ultra-processed formulations. Classification depends on how and why a product is made, not just its packaging.
- Ultra-processed products often include formulations and ingredients uncommon in home cooking. Foods within this group still differ in fibre, salt, sugars, fats and useful fortification.
- In Hall's 2019 controlled crossover trial, 20 adults ate more energy and gained weight during the ultra-processed diet than during the unprocessed diet. The diets lasted two weeks each, so the study did not test long-term cancer or dementia outcomes.
- Compare the overall diet and nutrition labels. Reducing frequent sugary drinks or low-fibre snacks can be practical, while tinned pulses, frozen vegetables and other convenient foods can support balanced eating.
- Avoid blanket bans that remove useful fortified plant drinks, medically needed formulas or gluten-free foods. Choose changes that fit your budget, health and nutritional needs rather than assuming all additives are poisonous.
When to seek medical adviceRestrictive food rules can worsen poor intake or eating difficulties. Prescribed nutritional supplements and infant formula should not be stopped because of a processing label. Seek a registered dietitian's advice if changes make it difficult to meet energy, protein or nutrient needs.
About the evidence: NOVA is a research classification, not a toxicity test or a complete assessment of nutrition. A short controlled trial supports an effect of the tested ultra-processed diet on energy intake and weight; many long-term disease links remain observational and do not prove every product causes disease.
Sources
Vegan toddler feeding: the second year
For carers of children aged 12 to 24 months: prioritise enough food, appropriate milk choices, supplements and monitored growth.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- From around one year, offer varied meals and suitable snacks alongside age-appropriate milk feeds. Include enough energy, protein and fats for growth; do not apply adult low-calorie or low-fat dieting rules.
- Offer suitable protein foods such as well-cooked pulses and tofu, with vegetables, fruit and starchy foods. Only using wholegrain starches in under-twos can make them full before they eat enough energy.
- Use safe textures and preparation. Avoid whole nuts and thick spoonfuls of nut butter; supervise meals, adapt food shapes and check allergy guidance.
- Suitable unsweetened calcium-fortified plant drinks may be used from age one as part of a balanced diet, but products differ substantially. Ask a paediatric dietitian which choice meets protein, energy, calcium and other needs; do not give rice drinks to under-fives.
- Reliable vitamin B12 and other appropriate supplements are essential in strict vegan feeding. Children aged one to four need 10 micrograms of vitamin D daily throughout the year. Ask the health visitor about recommended age-appropriate A, C and D drops and avoid overlapping supplement doses.
- Arrange regular review of growth, dietary intake and nutritional status with qualified professionals. A vegan breastfeeding parent also needs reliable nutritional support; contact the team if the child is struggling to eat or grow.
When to seek medical adviceThis is not a plan for babies under 12 months: ordinary plant drinks must not replace breast milk or infant formula in the first year. Ask your health visitor or paediatric dietitian about vegan feeding and age-appropriate supplements. Faltering growth, marked lethargy or dehydration needs prompt medical assessment.
About the evidence: The supplied sheet is about the second year, not newborn feeding. ESPGHAN's 2025 review recommends qualified dietary counselling, paediatric monitoring and micronutrient supplementation for vegan children. This independently prepared resource does not claim endorsement by the doctor named on the original.
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Vegan eating with coeliac disease
Plan gluten-free food choices and key nutrients while protecting diagnosis, avoiding contamination and maintaining adequate intake.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Coeliac disease is an autoimmune condition triggered by gluten in wheat, barley and rye. It differs from a wheat allergy or deciding to avoid gluten for general wellbeing.
- Speak to your GP before starting a gluten-free diet if coeliac disease is suspected. NICE advises people on a normal gluten-containing diet to eat gluten in more than one meal daily for at least six weeks before testing; agree the plan if you have already restricted it.
- After diagnosis, follow a strict gluten-free diet with specialist advice. Check ingredient labels, preparation surfaces and cross-contamination; vegan foods such as seitan or some sauces can still contain gluten.
- Suitable meals can include rice, potatoes, quinoa, buckwheat, pulses and tofu where ingredients are gluten-free. Oats must be gluten-free, and a minority of people may still need advice about tolerating them.
- Plan adequate energy, protein, calcium, iron, vitamin D, vitamin B12 and iodine. Fortified products can be useful; neither vegan nor gluten-free labelling proves that all nutritional needs are met.
- Attend follow-up and seek help for persistent symptoms or poor intake. Deficiencies and ongoing problems need assessment rather than assuming more dietary restriction will solve them.
When to seek medical adviceDo not stop eating gluten before discussing diagnostic testing with your GP, and do not force reintroduction if it causes severe symptoms without advice. Children, pregnancy or multiple dietary restrictions warrant specialist support. Persistent weight loss, bleeding or severe abdominal symptoms need medical assessment.
About the evidence: Coeliac disease requires a medically assessed, lifelong gluten-free approach. Combining this with a vegan diet needs careful nutrient planning, not a blanket assurance that any plant-based pattern is adequate at every life stage. Gluten restriction before testing can obscure the diagnosis.
Sources
Vitamin D for vegans: age, dose and safe choices
Understand UK supplement guidance, check vegan product labels and avoid assuming more vitamin D means more benefit.
Original illustrations + updated guidance. The picture PDF includes specific evidence updates, safety advice and sources.
Key takeaways
- Vitamin D helps regulate calcium and phosphate. Food sources are limited in vegan diets, though some fortified products and UV-exposed mushrooms contribute; check labels rather than assuming every plant drink contains it.
- UK guidance advises adults and children over four to consider 10 micrograms daily in autumn and winter. Some people with limited sun exposure, dark skin or other risk factors need a supplement throughout the year.
- Children aged one to four should receive 10 micrograms daily throughout the year. Breastfed babies and formula-fed babies having less than 500 ml daily need 8.5 to 10 micrograms; follow health-visitor advice because infant formula is already fortified.
- Check the product is vegan and suitable for the intended age. Vegans are not limited to vitamin D2: appropriately labelled vegan D3, for example from lichen, is also available. Some D3 products use animal-derived ingredients, so check rather than assuming every D3 supplement is suitable or unsuitable.
- Ten micrograms is 400 international units. Do not confuse micrograms with milligrams, double up several products or treat a supplement's upper limit as a recommended daily dose.
- Skin vitamin D production uses UVB, not Zhen's 660 nm red or 850 nm near-infrared LED panels. Do not use a Red Room session or UV tanning as a substitute for safe dietary and supplement advice.
When to seek medical adviceExcess vitamin D can cause high calcium and harm kidneys or bones. Check with a pharmacist or clinician with kidney disease, relevant medicines or other conditions, and use prescribed doses only as directed. Deficiency treatment may differ from routine prevention; infant drops vary in strength.
About the evidence: Vitamin D supports normal bone and muscle health, but routine supplementation is not a guaranteed treatment for low mood or protection from illness. Advice differs by age, season, feeding and risk. Red or near-infrared LED light does not provide the UVB needed for skin vitamin D production.
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Educational information, not a diagnosis
These factsheets explain general health topics. They cannot assess your individual situation and are not a substitute for advice from your GP or another registered healthcare professional. Zhen Wellness does not diagnose or treat the conditions described. If you have symptoms that worry you, please contact your GP, or call 999 in an emergency.
Looking for general wellbeing support?
If you would like help with movement, strength, sleep habits or everyday stiffness alongside the care you receive from your doctor, our team in Onchan is happy to talk it through.