Whether you already follow a plant based diet, are taking part in Veganuary or keen to learn more about a vegetarian or vegan diet it's worth being informed and intentional with your nutrition content of your plant-based protein food sources.

That's a lot of spinach Popeye was eating to get his iron! A standard palm sized piece of steak (110g raw) has approximately 1.8mg of iron. To get the same amount from spinach, its a whole dinner plate worth at 170g!

Tofu is a great source of plant based protein - but are you adding enough to your meals?

Ideally you want your main meals to contain around 20-30g protein each to help you feel fuller longer, maintain a lean physique and support muscle recovery.

Beans are a pretty common plant based protein food choice. They are very nutritious BUT when it comes to protein they actually contain almost three times as much carbohydrate as they do protein.

Are you underestimating your portion sizes? Most people do. In my experience as an advanced sports dietitian, the average person underestimates what they eat each day by 500-1000kcal! Take the piece of bread I ate for breakfast yesterday...

With little individually wrapped chocolates it's easy to eat them mindlessly not paying attention to how quickly they add up over time. It’s far better to incorporate a piece or two or one individual chocolate on daily basis as part of your every day nutrition plan, rather than to eat the whole block in one day on top of your normal food intake.

What does a mars bar and protein bar have in common? Both are small volume weighing around 50g a serve and on average provide 200-250kcal.

Low carb it may be, but every gram of alcohol in your wine provides 7 calories. Meaning if you drink a bottle of wine on the regular you’re adding an extra 500kcal to your energy intake. Thats the same as 100g or chocolate or 2kg broccoli.

Do you use cheese as a source of protein? While a standard serve of cheese is approximately 30g, to get at least 20g of protein you need to eat over 80g providing more than 300kcal in energy.

Spot the portion difference between the halloumi salad on the left (1/2 a pack) and the right (full pack). It may not look it, but there’s almost a 350kcal difference between the two!

Peanut butter is NOT an effective source of protein. Peanut butter is delicious, but it is not smart to use it as your main source of plant protein unless your goal is to gain weight.

Why are sweet potatoes considered 'good' while the humble white potato gets a bad rap? Sweet potatoes contain more vitamin A and have a higher carb and sugar content (as the name implies) but overall nutritionally they are very similar when you look at the bigger picture of what you eat on a daily basis.

Haribo vs energy gels. Which would you choose?

Did you know that 25g of Haribo provides pretty much the same energy and carbs as a gel? Perhaps not the most ideal food to be snacking on while watching Netflix!