Nutrition
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Understanding the Eatwell Guide
Turn the UK's official healthy eating model into real breakfasts, lunches and dinners
- 1 hour 10 minself-paced
- 5modules
- 5interactive tools
- Certificatewhen you pass
What you will be able to do
- describe the five food groups of the Eatwell Guide and roughly how much of each to aim for.
- explain what counts towards your 5 A Day, including juice, dried fruit, beans and pulses.
- choose higher-fibre starchy foods and understand the 30g a day fibre guideline for adults.
- apply UK guidance on fish, red and processed meat, dairy, oils and spreads.
- place foods high in fat, salt and sugar in context, and use the daily guideline amounts for sugar, salt and saturated fat.
- use the guide to build balanced breakfasts, lunches, dinners and mixed dishes.
- make simple, budget-friendly swaps that move your usual meals closer to the guide.
About this course
You have probably seen the Eatwell Guide: the colourful plate on NHS leaflets, school walls and the back of cereal boxes. But how do you turn a picture into what goes on your plate tonight? This short, practical course explains the guide section by section, using the official UK numbers, and shows you how to use it for real meals, real budgets and real family life.
You will learn what counts towards your 5 A Day, why wholegrains and fibre matter, how much fish and red meat the guidance suggests, how to choose dairy and oils, and where foods high in fat, salt and sugar fit. You will then practise building breakfasts, lunches and dinners, including mixed dishes like curries, stews and sandwiches.
Your toolkit includes a printable Eatwell plate, a meal balance checker, a hand-portion guide card, a healthier swaps list and a 7-day tracker. It is ideal for anyone who wants a simple, trustworthy starting point for healthier eating.
Course modules
5 modules-
1Meet the Eatwell Guide
What the Eatwell Guide is, where it comes from, who it is for, and how to read the plate as a picture of balance over time.
- What the Eatwell Guide is and who it is for
- Reading the plate: balance over a day or a week
Printable Eatwell PlateMeal Balance Checker
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2The Two Biggest Sections
Fruit and vegetables and starchy carbohydrates make up most of the plate. Learn what counts, how much, and how to choose higher-fibre options.
- Fruit and vegetables: getting your 5 A Day
- Starchy carbohydrates: base meals on wholegrain and fibre
7-Day Eatwell TrackerHand-Portion Guide Card
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3Proteins, Dairy, Oils and Spreads
UK guidance on beans, pulses, fish, eggs and meat, plus how to choose dairy, alternatives, oils and spreads.
- Beans, pulses, fish, eggs, meat and other proteins
- Dairy and alternatives, oils and spreads
Healthier Swaps ListHand-Portion Guide Card
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4Outside the Plate and Drinks
Where foods high in fat, salt and sugar fit, the daily guideline amounts for sugar, salt and saturated fat, and what to drink.
- Foods high in fat, salt and sugar
- Drinks: 6 to 8 a day
- Using food labels alongside the guide
Healthier Swaps List7-Day Eatwell TrackerMeal Balance Checker
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5Building Real Meals
Put it all together: balanced breakfasts, lunches and dinners, mixed dishes, family meals, eating on a budget and making changes stick.
- Breakfast, lunch and dinner the Eatwell way
- Mixed dishes, family meals and eating out
- Healthier swaps on a budget, and making it stick
Meal Balance CheckerPrintable Eatwell PlateHealthier Swaps List7-Day Eatwell Tracker
Tools included
Saved to your account, downloadable as PDF- CardsPrintable Eatwell PlateA printable set of cards that summarises every section of the Eatwell Guide, with the official UK numbers, to keep on your fridge.
- CheckerMeal Balance CheckerTick what is in one meal to see how closely it matches the Eatwell Guide and which section you could add next time.
- CardsHand-Portion Guide CardA pocket card that helps you judge typical portions using your hands, so you do not need scales.
- ListHealthier Swaps ListSimple, realistic swaps that move everyday meals, snacks and drinks closer to the Eatwell Guide.
- Tracker7-Day Eatwell TrackerTrack your fruit and vegetables, wholegrains, fish or beans, drinks and treats for one week to see your pattern.
Who this course is for
- Adults who want a clear, reliable starting point for healthier eating
- Parents who want to understand the healthy eating model their children learn about at school
- Anyone confused by mixed messages online who wants the official UK picture, explained simply
- Carers and family cooks planning meals for others
Check with a health professional first if
- The Eatwell Guide does not apply to children under 2, who have different needs. Children aged 2 to 5 move towards it gradually.
- If you have a medical condition that affects what you eat (for example diabetes, kidney disease, coeliac disease or a food allergy), or you have been given a special diet, follow the advice from your GP or registered dietitian.
- If you are pregnant, breastfeeding, or have a history of an eating disorder, speak to your midwife, GP or health professional about any changes to your eating.
Your certificate
Answer at least 7 of the 10 final questions correctly and your certificate is ready to download straight away, with your name, the course and a verification ID anyone can check.
A certificate of completion shows you finished a general education course. It is not a professional qualification.
Certificate of completion
Your name
Understanding the Eatwell Guide, 5 modules, completed 6 October 2026
Dr Aqsa Mukhtiar, PhD in Nutrition
Course authorID MNC-4K7Q-2Z9P
Verify at mynutricare.co.uk
Course authorID MNC-4K7Q-2Z9P
Verify at mynutricare.co.uk
Questions about this course
Is the Eatwell Guide the same in Scotland, Wales and Northern Ireland?
Yes. The Eatwell Guide is the healthy eating model used across the whole of the UK, including by Food Standards Scotland, the Welsh Government and the Public Health Agency in Northern Ireland.
Is this course a diet or weight-loss plan?
No. It explains the UK's official healthy eating model and how to use it for everyday meals. It does not set calorie targets or promise weight loss. If you want to manage your weight, talk to your GP about the support available.
Does the Eatwell Guide work if I am vegetarian or vegan?
Yes. The guide includes beans, pulses, eggs, tofu and other non-meat proteins, as well as calcium-fortified dairy alternatives. Vegans may need to pay extra attention to nutrients such as vitamin B12, iodine and calcium, and the NHS website has more information.
Can I use this course to plan my children's meals?
The Eatwell Guide applies to children from age 5, and children aged 2 to 5 move towards it gradually. It does not apply to children under 2. The course flags where children's needs are different, such as full-fat dairy for under-2s and lower sugar and salt limits.
What do I get with this course?
5 modules with 12 short lessons (about 1 hour 10 minutes in total) and 5 interactive tools, including the Printable Eatwell Plate, Meal Balance Checker and Hand-Portion Guide Card. Your tool results save to My Progress. A 10-question final check ends the course; score 7 or more for your certificate. Written by Dr Aqsa Mukhtiar, PhD in Nutrition.