Whether you're looking to boost energy, build muscle, or manage your appetite - understanding nutrition requirements is key to feeling and performing your best. Plus, download our free guide for eating before, during, and after exercise!

Find out the daily fibre recommendations for a healthy diet - use our chart to be sure you're getting enough, plus the best food sources to include in your diet to up your intake.

Caffeine intake recommendations, how much is in a single serve, why does it matter, how it effects your sleep and how you feel, plus what you could try instead!

We know we should prioritise eating well, but life gets busy and sometimes you feel like you just don’t have the time or energy, right? With a few smart tricks, eating well can be made easier!

Understand what protein is, how much protein you need in your diet, who needs protein powder, and the best sources of food to get protein from.

As part of the AIA Vitality Program, you can earn 500 bonus points for completing and submitting this three-day food and lifestyle diary. 

Do you feel unsatisfied after a meal, reach for the sugar to get you through that 3pm slump or sift through the pantry once the kids are in bed? Feeling unsatisfied after a meal means you are more likely to build a habit of unnecessary snacking, often including sugary foods.

Food diaries can be an important method for tracking food consumption and can support a variety of goals, including weight loss, healthier food choices, detecting deficiencies, identifying allergies, and determining foods that trigger other symptoms.