Plate & ProofNutrition, with receipts.https://plateandproof.co.uk/Fibre: the quiet shortfall on European plateshttps://plateandproof.co.uk/journal/fibre-the-quiet-shortfall/https://plateandproof.co.uk/journal/fibre-the-quiet-shortfall/EFSA puts adequate fibre intake at 25 grams a day for adults. Intake surveys keep finding averages below it — here's what 25 grams actually looks like.Fri, 28 Aug 2026 00:00:00 GMTHow much protein do you actually need?https://plateandproof.co.uk/journal/how-much-protein/https://plateandproof.co.uk/journal/how-much-protein/The EU reference value is 0.83 g per kilogram of body weight per day — far less than gym culture assumes, and easier to reach than most people think.Fri, 28 Aug 2026 00:00:00 GMTHow much water? Less mysticism than you'd hopehttps://plateandproof.co.uk/journal/how-much-water/https://plateandproof.co.uk/journal/how-much-water/EFSA's adequate intakes are 2.0 litres a day for women and 2.5 for men — counting all drinks and the water inside food. The eight-glasses rule was never the source.Fri, 28 Aug 2026 00:00:00 GMTReading an EU food label in ninety secondshttps://plateandproof.co.uk/journal/reading-eu-food-labels/https://plateandproof.co.uk/journal/reading-eu-food-labels/Per-100 g is the comparison tool, the ingredient list is sorted by weight, and three lines tell you most of what the front of the pack won't.Fri, 28 Aug 2026 00:00:00 GMTSugar: what the WHO guideline actually sayshttps://plateandproof.co.uk/journal/sugar-what-who-actually-says/https://plateandproof.co.uk/journal/sugar-what-who-actually-says/Free sugars below 10% of daily energy — around 50 grams on a typical adult intake — with extra benefit suggested below 5%. And why 'free sugars' is the phrase that matters.Fri, 28 Aug 2026 00:00:00 GMTThree supermarket myths that refuse to diehttps://plateandproof.co.uk/journal/supermarket-myths/https://plateandproof.co.uk/journal/supermarket-myths/Frozen vegetables, brown eggs and fancy salt — what the evidence and the regulations actually say about the aisle's most persistent folklore.Fri, 28 Aug 2026 00:00:00 GMT