Nutrition
Understanding the Eatwell Guide
The UK's official healthy eating model made practical: balanced plates, hand portions, simple swaps and a 7-day tracker.
£9.99Buy
Everyday nutrition courses, based on the Eatwell Guide
Short, practical courses that turn the UK's official healthy eating model into meals, shopping lists and label checks you can use this week.
- 5 courses
- Tools in every course
- Certificate included
The Eatwell Guide is the UK's official picture of a balanced diet, used by the NHS and by public health bodies in England, Scotland, Wales and Northern Ireland. It splits what we eat into five food groups: fruit and vegetables, potatoes, bread, rice, pasta and other starchy carbohydrates, beans, pulses, fish, eggs, meat and other proteins, dairy and alternatives, and a small amount of unsaturated oils and spreads. Foods high in fat, salt and sugar sit outside the plate, to have less often and in small amounts.
Knowing the model is one thing; using it in a supermarket aisle on a busy weekday is another. These courses focus on that second part: building plates that roughly match the guide, reading front-of-pack traffic lights in seconds, feeding a household on a tight budget and understanding what UK advice says about fibre and digestion.
The figures in the lessons come from official UK sources such as the NHS, the Food Standards Agency and the Scientific Advisory Committee on Nutrition (SACN). If you live with a medical condition, take regular medicines or follow a special diet for health reasons, check any changes with your GP or practice nurse first.
All nutrition courses
Nutrition
Healthy Meal Planning
A balanced week planned in about 20 minutes, with a batch-cooking planner, store-cupboard staples and quick meal cards for busy nights.
£17.99Buy
Nutrition
Reading Food Labels
Traffic lights, ingredients and sugar, salt and fat thresholds decoded, with a cheat card you can use in the aisle.
£14.99Buy
Nutrition
Healthy Eating on a Budget
Cheaper, healthier weekly shops: plan your meals, work out cost per meal, stock up on cheap protein and batch-cook for the freezer.
£14.99Buy
Nutrition
Gut Health and Digestive Wellness
More plants and more fibre, step by step: track variety, keep a food and symptom diary and know which gut symptoms need a GP.
£17.99Buy
Which nutrition course to start with
- New to healthy eating? Begin with Understanding the Eatwell Guide, our shortest course, which explains the five food groups and roughly how much of each to aim for across a day.
- Confused in the shop? Reading Food Labels covers the red, amber and green colours, reference intakes, date marks and the 14 allergens that must be emphasised on UK packaging.
- Watching the food bill? Healthy Eating on a Budget shows how to plan, batch cook and compare cost per meal, and points to the Healthy Start scheme for eligible families, or Best Start Foods if you live in Scotland.
- Curious about gut health? Gut Health and Digestive Wellness looks at fibre, plant variety and fermented foods without the hype, and lists the symptoms that need a GP.
What the nutrition tools do
Each lesson ends with something to fill in rather than just read.
- Plate builders and meal balance checkers let you sketch a meal and see which Eatwell food groups are missing from it.
- Label cards and comparison worksheets help you weigh up two similar products per 100g, which is how the traffic-light colours are set.
- Budget planners and a cost-per-meal calculator turn a week of meals into a shopping list and a running total.
- Trackers, such as the plant variety tracker and the 7-day Eatwell tracker, save to your account so you can look back over several weeks.
When to speak to your GP
Changing what you eat is not the answer if something feels wrong. Contact your GP if you notice:
- weight loss you cannot explain, or a loss of appetite that does not pass
- a change in your bowel habit that lasts three weeks or more, or blood in your poo
- difficulty swallowing, or heartburn on most days for three weeks or more
- tummy pain or bloating that keeps coming back
Call 999 or go to A&E if you have signs of a severe allergic reaction, such as swelling of the throat or difficulty breathing. For urgent advice that is not an emergency, use NHS 111.
Nutrition courses: your questions
Do I need any nutrition knowledge before I start?
No. The courses start from the basics and explain any technical terms, such as reference intakes or free sugars, in plain English the first time they appear.
Is the Eatwell Guide right for everyone?
It applies to most people from about age 5, whatever their weight or ethnic background. Children aged 2 to 5 move towards it gradually, and it is not meant for babies and toddlers under 2. If you have a medical condition or special dietary needs, follow the advice of the health professional who looks after you.
Will a course give me a personal diet plan?
No. The courses are general education. You get templates and planners to fill in yourself, so the choices stay yours, but nobody sets you a personal plan or target.
Are the nutrition courses suitable for vegetarians and vegans?
Yes. The Eatwell Guide includes plant proteins such as beans, lentils, tofu and soya, and the lessons show swaps that work without meat or dairy. The NHS points out a few nutrients that need more thought on a vegan diet, including vitamin B12, iodine, iron and calcium, and the courses explain where to find them.
How long does each nutrition course take?
Between about 70 minutes and just over two hours of reading in total, split into short lessons. Your place is saved, so you can do a few minutes at a time.
Can I use the planners for the whole household?
Yes. The meal planners, shopping lists and budget tools work for one person or a family. For younger children, the age-specific guidance in our child nutrition courses is a better fit.
Official sources
Build one balanced plate today
Open the Eatwell Guide course, read the first lesson and try the plate builder with tonight's dinner.