Each target counts from what you log: your meals, and the drinks in your Journal. Tap a target in Your targets on a day, or a row in This week, to see what counted that day and what didn't.
Protein at every meal
A meal or snack needs at least 20g of protein to count, a protein shake too. NOYU starts you at 3 a day, and you can set your own from 1 to 6. The International Society of Sports Nutrition suggests 20 to 40g of protein every 3 to 4 hours.
Veg and fruit
A portion is 80g of veg or fruit, about a handful. NOYU adds up the grams of everything it reads as veg or fruit, so small amounts add up by weight. Potatoes don't count. Beans and lentils count once a day, and so does juice or a smoothie, with 150ml as a portion. The day's total is rounded to whole portions. The NHS recommends 5 a day.
Drinks
Every drink counts towards your litres except alcohol: water, tea and coffee in your Journal, drinks logged with a meal, and the drinks you add in How it went after a workout. NOYU starts you at 2 litres a day. Training adds 0.5 litres an hour, or 0.8 litres when the workout's weather reached 25 °C. Mobility sessions don't add.
Every day
| Target | What counts | NOYU starts you at |
|---|---|---|
| Wholegrains | Each wholegrain food counts as a portion: wholemeal bread, porridge oats, brown rice | 3 a day |
| Nuts and seeds | The grams of nuts and seeds you eat | 30g a day |
| Ultra-processed | The share of your calories from foods NOYU reads as ultra-processed, such as crisps, sweets, fizzy drinks and packaged snacks | Up to 20% |
| Red and processed meat | The grams of beef, lamb, pork, ham, bacon and sausages | Up to 70g a day |
| Caffeine | The caffeine in your Journal. If you count cups, each is about 100 mg | Up to 400 mg a day |
| Nothing after dinner | A day counts when nothing with calories follows dinner | Every day |
Every week
| Target | What counts | NOYU starts you at |
|---|---|---|
| Plants | Each different plant counts once a week: veg, fruit, wholegrains, beans, nuts and seeds | 30 a week |
| Fermented | A day counts when you have something fermented, such as yoghurt, kefir, kimchi, sauerkraut or miso | 4 days |
| Oily fish | Each portion of salmon, mackerel, sardines, trout or herring | 1 a week |
| Beans and lentils | A day counts when you have any | 3 days |
| Leafy greens | A day counts when you have any | 4 days |
| Alcohol | The units in your Journal. If you count drinks, each is about 2 units | Up to 14 units |
Nutrients
Fibre, saturated fat, added sugar and salt count the grams in everything you log, as NOYU reads each food. NOYU starts you at 30g of fibre, up to 30g of saturated fat (20g for women), up to 30g of added sugar and up to 6g of salt a day, as the NHS recommends.
