Food Label Calculator
From recipe to finished nutrition label and ingredient list
- Label formats
- GCC/GSO, US FDA, EU/UK, AU-NZ, Africa
- Foods
- 8,000+
- USDA database
- 7,793
- Checked for GCC labels, with Arabic names, E-numbers and allergens
- 163
Inputs
Checks the declared servings-per-container against the actual math.
g
g
servings
Result
FDA rule: more than 5 servings → nearest whole number; 2–5 → nearest 0.5 (shown as "about" when rounded).
—
Enter values to check.
Why this matters: servings-per-container drives every "per serving" number on the panel (calories, fat, sugar). If the serving count is wrong, every downstream figure is wrong even if the per-100g numbers are correct.
Inputs
GSO 2483:2024 limits trans fat to under 2% of total fat for refined/fully hydrogenated oils.
g
g
%
Result
Compares declared trans fat against the limit.
—
Enter values to check.
Why this matters: a label can show "0g Trans Fat" per serving due to rounding rules, even when the oil itself isn't fully reformulated — this check looks at the declared ratio only, not the oil source. Confirm the oil spec with R&D when the ratio is borderline.
GS1 barcode generator
Type your last used barcode and get the next one, print-ready (EAN-13, UPC-A, ITF-14, GS1-128). The check digit is calculated for you. No GS1 certificate needed. To check existing barcodes (one or a whole Excel list), use the Barcode Checker.
* Required
Optional: add your GS1 company prefix for a range check
Not needed to make the barcode. With it we also warn you before you run out of numbers or go outside your licensed range.
Use a different indicator for each carton size of the same product (e.g. 1 = carton of 12, 2 = carton of 24).
Your barcode
—
Type the last barcode number you have already used.
Number a whole product range
Create the next free GTINs in one go, e.g. for a new flavour range or pack sizes. In "Next after my last barcode" mode the list continues straight after your last used number; otherwise it starts from the product number below. Each one gets its correct check digit.
| # | Product number | GTIN (with check digit) | Product name |
|---|
GS1 rules to remember: use only the company prefix licensed to you on your GS1 certificate. Every product variant (flavour, size, pack count) needs its own GTIN, and a GTIN is never re-used for a different product. Print black (or dark) bars on a white background, keep the light quiet zones on both sides clear, do not shorten the bar height, and stay within the allowed size range (EAN/UPC 80–200%, ITF-14 50–100%). The first digits show which GS1 office issued the prefix, not the country of origin. Before printing, scan a proof and confirm the number is registered to your company (GS1 "Verified by GS1").
Check one barcode
Validates the check digit (last digit) of EAN-13, UPC-A, EAN-8 or GTIN-14 / ITF-14. Need a new barcode? Use the Barcode Generator.
Result
GS1 rule: from the right, digits are weighted ×3, ×1, ×3 … and the check digit makes the total a multiple of 10.
—
Enter a barcode number to check.
Check a whole list of barcodes
Copy a barcode column from Excel (or type one per line) and paste it below. Every code is checked at once; blanks are skipped and duplicates are flagged.
—
Paste barcodes and click “Check all”.
| # | Barcode | Type | Result | Note |
|---|
Important: a wrong check digit tells you that a number is wrong, not where. Do not just change the last digit to the "expected" one — that creates a valid-looking number that may belong to nobody. Always compare with the barcode printed on the actual pack (or your GS1 register). In practice, the pack usually scans fine and the error is a typing mistake in the spreadsheet.
Enter values once
Per-serving values. Both label formats are generated from these.
Generated labels
US FDA format
GSO format
AU / NZ format (NIP)
EU format
Africa format
How %DV is calculated: each nutrient's declared amount is divided by its FDA Daily Value reference (e.g. Total Fat 78g, Sodium 2300mg, Dietary Fiber 28g) and shown as a percentage, per FDA 2016 label rules. GSO and AU/NZ show per-100g and per-serving amounts without %DV. EU shows Salt, not Sodium (Salt = Sodium × 2.5), per EU Regulation 1169/2011.
Note: this panel reformats nutrient values you enter directly. If you want the values calculated automatically from a recipe/ingredient list instead, use the Plain Biscuit or Cream Biscuit Recipe Calculator tabs — same four output formats, fed from an ingredient database instead of typed-in numbers.
Note: this panel reformats nutrient values you enter directly. If you want the values calculated automatically from a recipe/ingredient list instead, use the Plain Biscuit or Cream Biscuit Recipe Calculator tabs — same four output formats, fed from an ingredient database instead of typed-in numbers.
Plain biscuit & cake → nutrition label
Follow the 4 steps. Everything else — dry-weight basis, per-100 g nutrients, serving scaling and all five label formats — is calculated for you.
1 How will you add the recipe?
A · Your own recipe fileExcel, Word or PDF exactly as you have it — the toolkit finds the table and matches the names. Check anything outlined in red.
B · Standard template ★ recommendedOne Excel sheet: product details + recipe, ingredients picked from a drop-down list — every name matches, so the result is exact.
- Excel, Word (.docx) or PDF — your factory recipe / RPS / BOM works directly — any layout with an ingredient (or Name) column and a Qty column. Sub-recipe (Phantom) headings, TOTAL and return-per-sack lines are skipped automatically, and the final product moisture line is read if present.
- Option B — the standard template: fill the yellow cells (serving, pack, final moisture, cream %, then Section · Ingredient · Qty) and upload it here. Product details are filled in automatically.
- After upload, check the table: anything we can't match is outlined in red, and obvious sheet errors (e.g. dry yeast at 100% moisture) are listed and corrected. Then enter serving size and pack weight.
Works with lines like “Wheat flour 1000 g”, “Sugar: 0.25 kg”, “250 g sugar”, or rows copied straight from Excel (name and quantity columns). Numbers without a unit are read as kg. A “moisture” line is read automatically; enter serving size and pack weight in step 1.
2 Check your ingredients
3 Serving & pack details
* Required
Moisture % defaults to a typical value for each ingredient when you pick it — edit it if your supplier spec differs. Added Sugars counts sugars from sugar, syrups, honey, malt, caramel and chocolate; natural sugars from flour, milk powder, whey, nuts and fruit are excluded (FDA rule). Sodium is counted on the full ingredient weight, because it stays in the product even when an ingredient loses mass in baking.
4 Your labels — ready to download
US FDA format
GSO format
AU / NZ format (NIP)
EU format
Africa format
5 Ingredient list & allergens
Bread & croissant → nutrition label
Follow the 4 steps. Everything else — dry-weight basis, per-100 g nutrients, serving scaling and all five label formats — is calculated for you.
1 How will you add the recipe?
A · Your own recipe fileExcel, Word or PDF exactly as you have it — the toolkit finds the table and matches the names. Check anything outlined in red.
B · Standard template ★ recommendedOne Excel sheet: product details + recipe, ingredients picked from a drop-down list — every name matches, so the result is exact.
- Excel, Word (.docx) or PDF — your factory recipe / RPS / BOM works directly — any layout with an ingredient (or Name) column and a Qty column. Sub-recipe (Phantom) headings, TOTAL and return-per-sack lines are skipped automatically, and the final product moisture line is read if present.
- Option B — the standard template: fill the yellow cells (serving, pack, final moisture, cream %, then Section · Ingredient · Qty) and upload it here. Product details are filled in automatically.
- After upload, check the table: anything we can't match is outlined in red, and obvious sheet errors (e.g. dry yeast at 100% moisture) are listed and corrected. Then enter serving size and pack weight.
Works with lines like “Wheat flour 1000 g”, “Sugar: 0.25 kg”, “250 g sugar”, or rows copied straight from Excel (name and quantity columns). Numbers without a unit are read as kg. A “moisture” line is read automatically; enter serving size and pack weight in step 1.
2 Check your ingredients
3 Serving & pack details
* Required
Moisture % defaults to a typical value for each ingredient when you pick it — edit it if your supplier spec differs. Added Sugars counts sugars from sugar, syrups, honey, malt, caramel and chocolate; natural sugars from flour, milk powder, whey, nuts and fruit are excluded (FDA rule). Sodium is counted on the full ingredient weight, because it stays in the product even when an ingredient loses mass in baking.
4 Your labels — ready to download
US FDA format
GSO format
AU / NZ format (NIP)
EU format
Africa format
5 Ingredient list & allergens
Cream-filled biscuit, wafer & cake → nutrition label
Follow the steps. Cream biscuits, wafers and cream-filled cakes (e.g. chocolate or strawberry cream cake) have two sub-recipes. Enter each separately, set the cream percentage of the finished product, and the shell + cream nutrient profiles are blended automatically before scaling to a serving.
1 Product details — enter these first
* Required
2 How will you add the recipe?
A · Your own recipe fileExcel, Word or PDF exactly as you have it — the toolkit finds the table and matches the names. Check anything outlined in red.
B · Standard template ★ recommendedOne Excel sheet: product details + recipe, ingredients picked from a drop-down list — every name matches, so the result is exact.
- Excel, Word (.docx) or PDF — your factory recipe / RPS / BOM works directly — any layout with an ingredient (or Name) column and a Qty column. Sub-recipe (Phantom) headings, TOTAL and return-per-sack lines are skipped automatically, and the final product moisture line is read if present. For cream biscuits and wafers, one file with both recipes (biscuit/shell, then the cream section with its %) fills both tables and the cream %.
- Option B — the standard template: fill the yellow cells (serving, pack, final moisture, cream %, then Section · Ingredient · Qty) and upload it here. Product details are filled in automatically.
- After upload, check the table: anything we can't match is outlined in red, and obvious sheet errors (e.g. dry yeast at 100% moisture) are listed and corrected. Then enter serving size and pack weight.
Works with lines like “Wheat flour 1000 g”, “Sugar: 0.25 kg”, “250 g sugar”, or rows copied straight from Excel (name and quantity columns). For cream biscuits and wafers, keep the headings “Biscuit shell (70%)” and “Cream filling (30%)” so both tables and the ratio are filled. Numbers without a unit are read as kg. A “moisture” line is read automatically; enter serving size and pack weight in step 1.
3 Check your ingredients — shell, then cream
Shell % is automatically 100 − Cream %. Mass-balance method: each ingredient keeps all its nutrients, only water leaves in baking, then the final moisture is added back. Shell and cream are combined by mass fraction.
4 Your labels — ready to download
US FDA format
GSO format
AU / NZ format (NIP)
EU format
Africa format
5 Ingredient list & allergens
Restaurant Menu Calories
For restaurants, hotels, cafés and caterers: calories per menu item plus allergens, ready to print on the menu.
1 Pick a typical dish (quick estimate)
2 or enter the chef's recipe (most accurate: use this for the final menu)
3 Copy your menu lines (UAE, US FDA or UK format)
1 · Typical dishes
283 dishes in 21 cuisines and menu sections: Arabic, Emirati, Indian, Pakistani, Filipino, Chinese, Thai, Japanese, Italian, fast food, breakfast, desserts, drinks and more. Values are averages for a standard restaurant portion; change the portion to match yours.
g
2 · Chef's recipe
Enter the whole batch as weighed in the kitchen (raw weights). The toolkit adds it up, spreads it over the cooked weight and gives calories per portion.
📷 Snap a dishTake or choose a photo of one plate. Claude suggests the dish and its ingredients with estimated weights; you then correct the weights.
⚠ Estimated from a photo — weigh the real ingredients before you use these calories on the menu.
g
For deep frying, enter only the oil the food soaks up (weigh the oil before and after), not the whole fryer. Cooked weight only changes the per-100 g figures; calories per portion come from the recipe total ÷ portions.
3 · My menu
Every item you add appears here. Calories are rounded the way menu rules require.
| Item | Portion | kcal | Protein | Carbs | Fat | Sugars | Salt | Contains |
|---|
No items yet: add a typical dish or a chef's recipe.
Menu text: edit if needed, then copy to your menu designer
Flags follow the UK FSA front-of-pack criteria for portions over 100 g: High = more than 21 g fat, 6 g saturates, 27 g sugars or 1.8 g salt per portion. Allergens shown are the 9 groups in the Dubai Food Code; always confirm them against your actual suppliers' ingredients (sauces, spice mixes and frying oil often hide allergens).
What did you eat?
Pick common foods and how many — e.g. "2 Roti" + "1 Chicken Curry" — and get the total calories and macros instantly. Everyday reference values, not a regulatory label.
Values are typical/average figures per common serving (medium roti, grilled chicken breast, cooked rice cup, etc.) — actual calories vary with exact size, oil/ghee used, and recipe. For precise product labeling, use the recipe calculators instead.
Total for this meal
0 kcal
Estimated total calories
0 gProtein
0 gCarbs
0 gFat
| Food | Qty | Cal | Protein | Carb | Fat |
|---|
BMI Calculator
Just your height and weight — the answer appears instantly.
cm
kg
–
Enter your height and weight.
For adults 18+. BMI is a quick screening number — it can't tell muscle from fat. Want body fat % and waist risk? Open More at the bottom.
Formula: BMI = weight (kg) ÷ height (m)².
Formula: BMI = weight (kg) ÷ height (m)².
| Category | WHO | WHO Asia-Pacific | UK NICE |
|---|---|---|---|
| Underweight | < 18.5 | < 18.5 | < 18.5 |
| Healthy | 18.5 – 24.9 | 18.5 – 22.9 | 18.5 – 22.9 |
| Overweight | 25 – 29.9 | 23 – 24.9 | 23 – 27.4 |
| Obese | ≥ 30 | ≥ 25 | ≥ 27.5 |
Which one should I use? People of Asian, Middle Eastern and African descent tend to carry more body fat and face higher diabetes and heart risk at the same BMI, so these lower cut-offs flag risk earlier. FDA does not set BMI cut-offs; US health agencies (CDC, NIH) use the WHO numbers.
Sources: WHO, Obesity: preventing and managing the global epidemic, TRS 894, 2000 · WHO Western Pacific Region / IASO / IOTF, The Asia-Pacific perspective: redefining obesity and its treatment, 2000 · NICE guideline PH46, BMI: preventing ill health and premature death in black, Asian and other minority ethnic groups, 2013 (now within NICE NG246).
Sources: WHO, Obesity: preventing and managing the global epidemic, TRS 894, 2000 · WHO Western Pacific Region / IASO / IOTF, The Asia-Pacific perspective: redefining obesity and its treatment, 2000 · NICE guideline PH46, BMI: preventing ill health and premature death in black, Asian and other minority ethnic groups, 2013 (now within NICE NG246).
More: body fat % & waist risk
Body fat % & waist risk
Uses the height and weight you entered above. BMI can't tell muscle from fat — a few tape measurements give a body-fat estimate (US Navy method) and your waist risk.
–
–
–
Waist health risk
–
–
| Risk level | Men | Women |
|---|---|---|
| Increased risk | ≥ 94 cm (≈ 37 in) | ≥ 80 cm (≈ 31.5 in) |
| Substantially increased risk | ≥ 102 cm (≈ 40 in) | ≥ 88 cm (≈ 34.5 in) |
BMI category — two reference standards
| Category | WHO standard (all adults) | WHO Asian cut-offs |
|---|---|---|
| Underweight | < 18.5 | < 18.5 |
| Normal | 18.5 – 24.9 | 18.5 – 22.9 |
| Overweight | 25.0 – 29.9 | 23.0 – 24.9 |
| Obese | ≥ 30.0 | ≥ 25.0 |
People of South Asian, Chinese and other Asian ethnic backgrounds carry higher health risk at the same BMI as other populations (more abdominal/visceral fat at a given weight), so WHO issued a separate, lower set of cut-offs for Asian populations in 2004. Given the UAE's population mix, your result above is shown against both.
Estimated body fat %
–
–
| Category | Men | Women |
|---|---|---|
| Essential fat | 2 – 5% | 10 – 13% |
| Athletes | 6 – 13% | 14 – 20% |
| Fitness | 14 – 17% | 21 – 24% |
| Average / acceptable | 18 – 24% | 25 – 31% |
| Obese range | ≥ 25% | ≥ 32% |
Healthy body fat % naturally runs a bit higher with age (average 20–29-year-old men and women carry noticeably less body fat than average 50–59-year-olds at the same BMI, per DXA-scan population data) — these ranges are the general fitness-industry standard, not an age-adjusted medical cut-off.
BMI = weight(kg) × 10,000 ÷ height(cm)²
e.g. 75 × 10,000 ÷ (165 × 165) = 27.5
BMI = 703 × weight(lb) ÷ height(in)² (same result)
Feet/inches → cm: (feet × 12 + inches) × 2.54
Pounds → kg: lb × 0.45359237 · Inches → cm: in × 2.54
Body fat % (US Navy method):
Men: 495 ÷ (1.0324 − 0.19077×log10(waist−neck) + 0.15456×log10(height)) − 450
Women: 495 ÷ (1.29579 − 0.35004×log10(waist+hip−neck) + 0.22100×log10(height)) − 450
(all measurements converted to cm internally)
Sources:
• BMI classification (standard) — World Health Organization, Obesity: preventing and managing the global epidemic. WHO Technical Report Series 894, 2000. who.int/publications/i/item/WHO-TRS-894
• BMI classification (Asian cut-offs) — WHO Expert Consultation. "Appropriate body-mass index for Asian populations and its implications for policy and intervention strategies." Lancet. 2004;363(9403):157–163. PubMed 14726171
• Body fat % formula — Hodgdon JA, Beckett MB. "Prediction of Percent Body Fat for U.S. Navy Men and Women from Body Circumferences and Height." Naval Health Research Center Report No. 84-11, 1984.
• Body fat % categories — American Council on Exercise (ACE), Body Composition Guidelines.
• Age-related body fat norms — Imboden MT, et al. "Reference standards for body fat measures using GE dual energy X-ray absorptiometry in Caucasian adults." PLoS ONE. 2017;12(4):e0175110. PubMed 28384352
BMI and tape-measurement body fat are both screening estimates, not diagnostic tools — they don't distinguish muscle from fat as precisely as a DEXA scan, and healthy ranges can differ for athletes, older adults, and some ethnic groups. Not a substitute for medical advice.
• BMI classification (standard) — World Health Organization, Obesity: preventing and managing the global epidemic. WHO Technical Report Series 894, 2000. who.int/publications/i/item/WHO-TRS-894
• BMI classification (Asian cut-offs) — WHO Expert Consultation. "Appropriate body-mass index for Asian populations and its implications for policy and intervention strategies." Lancet. 2004;363(9403):157–163. PubMed 14726171
• Body fat % formula — Hodgdon JA, Beckett MB. "Prediction of Percent Body Fat for U.S. Navy Men and Women from Body Circumferences and Height." Naval Health Research Center Report No. 84-11, 1984.
• Body fat % categories — American Council on Exercise (ACE), Body Composition Guidelines.
• Age-related body fat norms — Imboden MT, et al. "Reference standards for body fat measures using GE dual energy X-ray absorptiometry in Caucasian adults." PLoS ONE. 2017;12(4):e0175110. PubMed 28384352
BMI and tape-measurement body fat are both screening estimates, not diagnostic tools — they don't distinguish muscle from fat as precisely as a DEXA scan, and healthy ranges can differ for athletes, older adults, and some ethnic groups. Not a substitute for medical advice.
Your daily energy needs
Age, sex, weight, height and activity level determine how many calories you burn in a day (your BMR and TDEE) — then we show how much walking/jogging/running/yoga it takes to balance out what you ate.
Why age matters: resting metabolic rate (BMR) falls roughly 1–2% per decade after age 30 as muscle mass naturally declines (Pontzer et al., Science 2021; St-Onge & Gallagher, Nutrition 2010). This calculator already builds your age into the BMR formula below — so a 50-year-old and a 25-year-old of the same weight/height/activity get different, individually correct targets, rather than one generic number.
Your results
–
BMR (resting, kcal/day)
–
Maintenance (TDEE, kcal/day)
–
–
Exercise to balance it out
| Activity | MET | Time needed |
|---|
Your safe exercise intensity (by age)
–
Estimated max heart rate (bpm)
–
Moderate-intensity zone (bpm)
–
Vigorous-intensity zone (bpm)
–
WHO physical activity guidelines, by age group
| Age group | Aerobic exercise | Strength / other |
|---|---|---|
| Children & adolescents (5–17 yrs) | ≥60 min/day moderate–vigorous | Vigorous aerobic + muscle/bone strengthening ≥3 days/week |
| Adults (18–64 yrs) | 150–300 min/week moderate, or 75–150 min/week vigorous | Muscle-strengthening (all major muscle groups) ≥2 days/week |
| Older adults (65+ yrs) | Same as adults (150–300 min/week moderate) | + Multicomponent balance & strength training ≥3 days/week to prevent falls |
| Pregnant / postpartum | ≥150 min/week moderate aerobic | Gentle muscle-strengthening + pelvic floor exercises; avoid high fall/contact risk activity |
Sources:
• BMR — Mifflin MD, St Jeor ST, et al. "A new predictive equation for resting energy expenditure in healthy individuals." Am J Clin Nutr. 1990;51(2):241–247. PubMed 2305711
• Activity multipliers — FAO/WHO/UNU. "Human Energy Requirements: Report of a Joint Expert Consultation." Rome, 2001. fao.org/4/y5686e
• Exercise calorie burn (MET values) — Ainsworth BE, et al. "2011 Compendium of Physical Activities: a second update of codes and MET values." Med Sci Sports Exerc. 2011;43(8):1575–1581. PubMed 21681120
• Age-group activity targets — Bull FC, et al. "World Health Organization 2020 guidelines on physical activity and sedentary behaviour." Br J Sports Med. 2020;54(24):1451–1462, and the full WHO guideline document. who.int/publications/i/item/9789240015128
• Target heart rate zones — Tanaka H, Monahan KD, Seals DR. "Age-predicted maximal heart rate revisited." J Am Coll Cardiol. 2001;37(1):153–156 (HRmax = 208 − 0.7 × age; more accurate across age groups than the older "220 − age" rule of thumb). PubMed 11153730
These are population-average, peer-reviewed estimates — not a personalized medical or diet prescription; individual metabolism and fitness vary. If you have a heart condition, are pregnant, are new to exercise, or are planning a significant diet/exercise change, check with a doctor or registered dietitian/exercise physiologist first.
• BMR — Mifflin MD, St Jeor ST, et al. "A new predictive equation for resting energy expenditure in healthy individuals." Am J Clin Nutr. 1990;51(2):241–247. PubMed 2305711
• Activity multipliers — FAO/WHO/UNU. "Human Energy Requirements: Report of a Joint Expert Consultation." Rome, 2001. fao.org/4/y5686e
• Exercise calorie burn (MET values) — Ainsworth BE, et al. "2011 Compendium of Physical Activities: a second update of codes and MET values." Med Sci Sports Exerc. 2011;43(8):1575–1581. PubMed 21681120
• Age-group activity targets — Bull FC, et al. "World Health Organization 2020 guidelines on physical activity and sedentary behaviour." Br J Sports Med. 2020;54(24):1451–1462, and the full WHO guideline document. who.int/publications/i/item/9789240015128
• Target heart rate zones — Tanaka H, Monahan KD, Seals DR. "Age-predicted maximal heart rate revisited." J Am Coll Cardiol. 2001;37(1):153–156 (HRmax = 208 − 0.7 × age; more accurate across age groups than the older "220 − age" rule of thumb). PubMed 11153730
These are population-average, peer-reviewed estimates — not a personalized medical or diet prescription; individual metabolism and fitness vary. If you have a heart condition, are pregnant, are new to exercise, or are planning a significant diet/exercise change, check with a doctor or registered dietitian/exercise physiologist first.
Gym vs. Running/Jogging vs. Walking — which is best?
The honest, evidence-based answer: it isn't one-vs-the-other. Each does a different job for your body, and public health guidance recommends combining them, not picking a single winner.
| Activity | Main benefit | Joint impact | Builds muscle? |
|---|---|---|---|
| Walking (brisk) | Cardiovascular health, very sustainable long-term | Low — safest for beginners, older adults, joint issues | Minimal |
| Jogging / Running | Faster cardiovascular fitness & calorie burn per minute | Higher — repetitive impact stress on knees/ankles | Minimal (legs only, limited) |
| Gym (strength/resistance training) | Builds & preserves muscle mass, bone density, metabolism | Low impact if done with correct form | Yes — the only one of the three that does this well |
Practical starting point by situation: new to exercise, overweight, or have joint pain → start with walking, build up distance/pace gradually. Already active, want faster fitness gains → add jogging/running intervals. At any fitness level, especially after age 30 when muscle mass naturally starts declining → add 2+ days/week of strength training, even just bodyweight squats/push-ups at home if a gym isn't accessible.
Balanced diet — don't eat only one protein
Eating the same protein (e.g. only chicken) every day isn't wrong, but it's not optimal — different foods bring different nutrients. Variety is the actual evidence-based recommendation, not any single "best" food.
~50% vegetables & fruits (variety of colors)
~25% protein — rotate: fish, poultry, legumes/pulses, eggs; limit red meat, minimize processed meat
~25% whole grains (brown rice, whole wheat roti, oats) over refined grains
| Protein source | Why include it | How often |
|---|---|---|
| Fish | Omega-3 fats, supports heart & brain health | 2+ times/week |
| Chicken / poultry | Lean protein, lower saturated fat than red meat | Regularly — fine as a frequent staple |
| Pulses / legumes (dal, chickpeas, beans) | Protein + fiber + plant nutrients, zero red-meat risk | Most days — very under-used in most diets |
| Eggs | Complete protein, choline, affordable | Regularly, in moderation |
| Mutton / red meat | Iron, B12, zinc — but higher saturated fat | Moderate — a few times/week, not daily |
| Processed meat (sausages, salami, deli meat) | Classified by WHO/IARC as carcinogenic with regular high intake | Minimize — occasional, not routine |
| Nuts, seeds, dairy | Healthy fats, calcium, variety of micronutrients | Daily, in modest portions |
Why rotate instead of repeating one food: no single food provides every nutrient your body needs. Different proteins bring different amino acid profiles, fats, iron, B-vitamins and minerals. Relying on only one (even a healthy one like chicken) means consistently under-getting what other foods uniquely provide — and for red/processed meat specifically, high habitual intake is linked to higher long-term health risk, which is why moderation (not elimination) is the official guidance.
Sources:
• Plate proportions — Harvard T.H. Chan School of Public Health, "The Healthy Eating Plate." nutritionsource.hsph.harvard.edu/healthy-eating-plate
• Red/processed meat risk — IARC (WHO), "IARC Monographs evaluate consumption of red meat and processed meat," Press Release 240, 2015. iarc.who.int press release 240
• Walking vs. running outcomes — Williams PT, Thompson PD. "Walking Versus Running for Hypertension, Cholesterol, and Diabetes Mellitus Risk Reduction." Arterioscler Thromb Vasc Biol. 2013;33(5):1085–1091. ahajournals.org
• Resistance training & muscle preservation — e.g. randomized controlled trial in pre-sarcopenic older adults, J Geriatr Phys Ther. 2019. PubMed 30414822
General population guidance, not a personalized medical or dietary prescription. If you have a specific health condition (kidney disease, gout, allergies, etc.), consult a doctor or registered dietitian for advice tailored to you.
• Plate proportions — Harvard T.H. Chan School of Public Health, "The Healthy Eating Plate." nutritionsource.hsph.harvard.edu/healthy-eating-plate
• Red/processed meat risk — IARC (WHO), "IARC Monographs evaluate consumption of red meat and processed meat," Press Release 240, 2015. iarc.who.int press release 240
• Walking vs. running outcomes — Williams PT, Thompson PD. "Walking Versus Running for Hypertension, Cholesterol, and Diabetes Mellitus Risk Reduction." Arterioscler Thromb Vasc Biol. 2013;33(5):1085–1091. ahajournals.org
• Resistance training & muscle preservation — e.g. randomized controlled trial in pre-sarcopenic older adults, J Geriatr Phys Ther. 2019. PubMed 30414822
General population guidance, not a personalized medical or dietary prescription. If you have a specific health condition (kidney disease, gout, allergies, etc.), consult a doctor or registered dietitian for advice tailored to you.
How much sleep do you actually need?
Sleep need changes a lot with age — a teenager and a 50-year-old do not need the same amount. These ranges are the peer-reviewed consensus of 18 sleep scientists and physicians (National Sleep Foundation expert panel).
| Age group | Recommended | May be appropriate |
|---|---|---|
| Newborn (0–3 months) | 14–17 hrs | 11–19 hrs |
| Infant (4–11 months) | 12–15 hrs | 10–18 hrs |
| Toddler (1–2 yrs) | 11–14 hrs | 9–16 hrs |
| Preschool (3–5 yrs) | 10–13 hrs | 8–14 hrs |
| School age (6–13 yrs) | 9–11 hrs | 7–12 hrs |
| Teen (14–17 yrs) | 8–10 hrs | 7–11 hrs |
| Young adult (18–25 yrs) | 7–9 hrs | 6–11 hrs |
| Adult (26–64 yrs) | 7–9 hrs | 6–10 hrs |
| Older adult (65+ yrs) | 7–8 hrs | 5–9 hrs |
Why it matters: consistently sleeping below your range is linked with higher risk of obesity, diabetes, high blood pressure, heart disease, depression, and impaired immune function. Quality matters alongside quantity — a consistent sleep/wake schedule, a dark/cool room, and avoiding screens close to bedtime all improve sleep quality even within the same number of hours.
How much water should you drink?
Guidance varies slightly by region/health body — both are shown below, since the right number depends partly on climate, exercise level, and body size, not just a single global rule.
| Guideline body | Adult men | Adult women |
|---|---|---|
| US National Academies (IOM), 2004 | ~3.7 L/day total water | ~2.7 L/day total water |
| European Food Safety Authority, 2010 | ~2.5 L/day total water | ~2.0 L/day total water |
"Total water" includes water from food (fruits, vegetables, soups — roughly 20% of intake), not only what you drink. So in practice this works out to about 8–13 cups (2–3 L) of fluids per day for most adults, more in hot/humid climates (like the UAE) and on exercise days — add roughly 400–600 mL extra per hour of moderate exercise or significant sweating. Thirst, and pale-yellow urine color, are reasonable everyday indicators that you're adequately hydrated.
Sources:
• Sleep — Hirshkowitz M, Whiton K, Albert SM, et al. "National Sleep Foundation's sleep time duration recommendations: methodology and results summary." Sleep Health. 2015;1(1):40–43. sleephealthjournal.org; also summarized by the CDC.
• Water (US) — Institute of Medicine / National Academies, "Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate," 2004. nationalacademies.org
• Water (EU) — EFSA Panel on Dietetic Products, Nutrition and Allergies. "Scientific Opinion on Dietary Reference Values for water." EFSA Journal. 2010;8(3):1459. efsa.onlinelibrary.wiley.com
General population guidance, not a personalized medical prescription. Needs vary by individual health, medications, pregnancy/breastfeeding, kidney or heart conditions — consult a doctor for guidance specific to you.
• Sleep — Hirshkowitz M, Whiton K, Albert SM, et al. "National Sleep Foundation's sleep time duration recommendations: methodology and results summary." Sleep Health. 2015;1(1):40–43. sleephealthjournal.org; also summarized by the CDC.
• Water (US) — Institute of Medicine / National Academies, "Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate," 2004. nationalacademies.org
• Water (EU) — EFSA Panel on Dietetic Products, Nutrition and Allergies. "Scientific Opinion on Dietary Reference Values for water." EFSA Journal. 2010;8(3):1459. efsa.onlinelibrary.wiley.com
General population guidance, not a personalized medical prescription. Needs vary by individual health, medications, pregnancy/breastfeeding, kidney or heart conditions — consult a doctor for guidance specific to you.
Is this food OK for me?
Copy a few numbers from any food packet. We tell you, in plain words, what it means for your body.
Your answer
–
Enter the calories from the packet to start.
–
Walking to burn it off
–
Jogging to burn it off
How we decide: 🟢🟡🔴 colours use the UK Food Standards Agency front-of-pack limits (per 100 g, and per portion). "% of your day" compares what you eat with your personal daily limits: calories from your details; sugar under 10% of calories and fat under 30% of calories (WHO); salt under 5 g a day (WHO), or under 3.75 g (1,500 mg sodium) with high blood pressure (American Heart Association). Burn-off time uses MET values for walking (3.5) and jogging (7.0) at your weight.
Sources: UK Department of Health & FSA, Guide to creating a front of pack (FoP) nutrition label for pre-packed products, 2016 · WHO, Guideline: Sugars intake for adults and children, 2015 · WHO, Guideline: Sodium intake for adults and children, 2012 · WHO, Healthy diet fact sheet · American Heart Association sodium recommendation · Ainsworth BE et al., Compendium of Physical Activities, 2011.
Packets list total sugars, which includes natural sugar from milk or fruit, so this check is a little strict for plain dairy and fruit. General guidance, not medical advice.
Sources: UK Department of Health & FSA, Guide to creating a front of pack (FoP) nutrition label for pre-packed products, 2016 · WHO, Guideline: Sugars intake for adults and children, 2015 · WHO, Guideline: Sodium intake for adults and children, 2012 · WHO, Healthy diet fact sheet · American Heart Association sodium recommendation · Ainsworth BE et al., Compendium of Physical Activities, 2011.
Packets list total sugars, which includes natural sugar from milk or fruit, so this check is a little strict for plain dairy and fruit. General guidance, not medical advice.
Learn more: how to read a nutrition label
The 5 numbers that matter most
Every label looks different, but once you know where to look, reading one takes under a minute. Here's the order that actually matters.
| # | Look at | Why |
|---|---|---|
| 1 | Servings per container | All the numbers below it are per serving, not per package. A "250 kcal" bag with 2.5 servings is really ~625 kcal if you eat the whole bag. |
| 2 | Serving size | Check it's realistic — a serving size can sometimes be unrealistically small, which makes every number on the label look smaller than what you'd actually eat. |
| 3 | Calories (per serving) | Multiply by servings eaten for your real total — see #1. |
| 4 | % Daily Value (%DV) | Tells you if a serving is a little or a lot of a nutrient, out of a full day's worth. See the 5/20 rule below. |
| 5 | Which nutrients | Seek higher %DV for fibre, vitamin D, calcium, iron, potassium. Seek lower %DV for saturated fat, sodium, added sugars. |
The serving-size trick to watch for: because every number on the label is "per serving," a smaller stated serving size makes sugar, sodium and calories look lower — without the product itself changing at all. Regulators require serving sizes to reflect what people realistically eat in one sitting (not a token amount), but it's still worth a second look, especially on snack foods and drinks sold as a "single" item but labelled as 2+ servings.
Decode the ingredient list
Ingredients are listed in descending order by weight — the first 2-3 ingredients make up most of the product. The tricky part: sugar and sodium often appear under names that don't look like "sugar" or "salt" at all.
Type an ingredient name above to check it against known sugar and sodium aliases.
Common hidden names for added sugar
Sucrose, glucose, fructose, dextrose, maltose, galactose, lactose, high-fructose corn syrup, corn syrup, corn syrup solids, invert sugar, cane sugar, cane juice, evaporated cane juice, beet sugar, brown sugar, raw sugar, turbinado sugar, demerara sugar, muscovado sugar, coconut sugar, palm sugar, date sugar, honey, maple syrup, agave nectar, agave syrup, molasses, barley malt, malt syrup, malt extract, brown rice syrup, rice syrup, golden syrup, treacle, maltodextrin, dextrin, sorghum syrup, fruit juice concentrate, caramel.
Common hidden names for sodium
Salt, sea salt, kosher salt, rock salt, Himalayan pink salt, fleur de sel, sodium chloride, sodium bicarbonate (baking soda), sodium citrate, sodium nitrate/nitrite, sodium phosphate, trisodium phosphate, sodium metabisulfite, sodium erythorbate, sodium lactate, sodium diacetate, sodium glutamate, monosodium glutamate (MSG), disodium guanylate, disodium inosinate, sodium lauryl sulfate.
Sources:
• %DV / label reading — U.S. FDA, "How to Understand and Use the Nutrition Facts Label." fda.gov
• Ingredient-order-by-weight rule — U.S. Code of Federal Regulations, 21 CFR § 101.4, "Food; designation of ingredients."
• Hidden sugar names — SugarScience, University of California, San Francisco (UCSF). sugarscience.ucsf.edu
• Hidden sodium names — American Heart Association, "21 ingredients that mean sodium to watch on the label." sodiumbreakup.heart.org
These lists cover the most common aliases, not every possible one — when in doubt, any word ending in "-ose" is almost always a sugar, and any ingredient with "sodium" in the name adds to the sodium total even if it isn't salt itself.
• %DV / label reading — U.S. FDA, "How to Understand and Use the Nutrition Facts Label." fda.gov
• Ingredient-order-by-weight rule — U.S. Code of Federal Regulations, 21 CFR § 101.4, "Food; designation of ingredients."
• Hidden sugar names — SugarScience, University of California, San Francisco (UCSF). sugarscience.ucsf.edu
• Hidden sodium names — American Heart Association, "21 ingredients that mean sodium to watch on the label." sodiumbreakup.heart.org
These lists cover the most common aliases, not every possible one — when in doubt, any word ending in "-ose" is almost always a sugar, and any ingredient with "sodium" in the name adds to the sodium total even if it isn't salt itself.
Blood-pressure-friendly eating (DASH)
DASH (Dietary Approaches to Stop Hypertension) is the diet pattern most consistently backed by clinical trials for lowering blood pressure — no special products needed, just a different balance of everyday food.
| Sodium target | Who it's for |
|---|---|
| 2,300 mg/day (standard DASH) | General blood-pressure-conscious eating |
| 1,500 mg/day (lower-sodium DASH) | Already diagnosed with high blood pressure, or advised by a doctor for greater effect |
| Food group | DASH target (2,000 kcal/day) |
|---|---|
| Vegetables | 4–5 servings/day |
| Fruits | 4–5 servings/day |
| Grains (mostly whole) | 6–8 servings/day |
| Low-fat / fat-free dairy | 2–3 servings/day |
| Lean meat, poultry, fish | 6 or fewer 1-oz servings/day |
| Nuts, seeds, legumes | 4–5 servings/week |
| Fats & oils | 2–3 servings/day |
| Sweets & added sugar | 5 or fewer servings/week |
Practical swaps: season with herbs, spices, garlic, lemon or vinegar instead of salt · rinse canned beans/vegetables to cut their sodium · choose "low sodium" or "no added salt" versions when available · go easy on processed/deli meats, instant noodles, and packaged sauces — they're usually the biggest sodium contributors, not the salt shaker itself · use the 5%/20% %DV rule from the label-literacy tab: 20%+ DV sodium per serving is high.
Diabetes-friendly eating (the Plate Method)
You may have heard of the "Glycemic Index" (GI) for ranking how fast foods raise blood sugar — the American Diabetes Association's current Standards of Care no longer recommends relying on it, since individual blood-sugar response to the same food varies a lot person to person. Instead, it recommends a simpler, more reliable tool: the Diabetes Plate Method.
~50% non-starchy vegetables (leafy greens, broccoli, peppers, tomatoes...)
~25% lean protein (chicken, fish, eggs, tofu, legumes)
~25% quality carbohydrate with fibre (whole grains, beans, fruit, starchy veg)
Why this works better than GI for most people: GI rankings were tested on small groups without diabetes, and don't account for portion size, food combinations, or how your own body responds. The Plate Method controls portions automatically and works the same for any meal, anywhere — no lookup table needed.
Sources:
• DASH diet & sodium targets — Mayo Clinic, "DASH diet: Healthy eating to lower your blood pressure." mayoclinic.org; National Heart, Lung, and Blood Institute, "Your Guide to Lowering Your Blood Pressure With DASH." nhlbi.nih.gov
• Sodium & cardiovascular risk — American Heart Association Scientific Statement, "Sodium, Blood Pressure, and Cardiovascular Disease." Circulation. 2012. ahajournals.org
• Diabetes Plate Method & stance on glycemic index — American Diabetes Association, Standards of Care in Diabetes, and Diabetes Food Hub (ADA). diabetesjournals.org
This is general population guidance, not a personalized meal plan. Diabetes and hypertension management vary by individual (medications, kidney function, other conditions) — work with your doctor or a registered dietitian for targets and a plan specific to you.
• DASH diet & sodium targets — Mayo Clinic, "DASH diet: Healthy eating to lower your blood pressure." mayoclinic.org; National Heart, Lung, and Blood Institute, "Your Guide to Lowering Your Blood Pressure With DASH." nhlbi.nih.gov
• Sodium & cardiovascular risk — American Heart Association Scientific Statement, "Sodium, Blood Pressure, and Cardiovascular Disease." Circulation. 2012. ahajournals.org
• Diabetes Plate Method & stance on glycemic index — American Diabetes Association, Standards of Care in Diabetes, and Diabetes Food Hub (ADA). diabetesjournals.org
This is general population guidance, not a personalized meal plan. Diabetes and hypertension management vary by individual (medications, kidney function, other conditions) — work with your doctor or a registered dietitian for targets and a plan specific to you.