Balanced Eating Guide

Learn how to build a balanced plate you can enjoy every day. This is a reading guide about eating well and feeling good — not a diet, not a meal plan and not a list of forbidden foods.

Download a free 3-page sample — see real pages before you buy.

What's inside (12 pages)

• The balanced plate: half vegetables and fruit, a quarter protein, a quarter smart carbs
• A chapter each on protein, vegetables and fruit, smart carbs, healthy fats and hydration
• Portions by hand — palm, fist, cupped hand and thumb, so you never need scales
• A meal builder: pick one from each of four columns and you have dinner
• Smart snacks and how to read a food label, comparing per 100 g
• A weekly checklist to see how the week actually went

Who it's for

Anyone who wants to understand how to put a meal together, rather than follow someone else's plan for a week. It pairs naturally with the 7-Day Healthy Meal Plan: the plan shows you what to eat, this guide shows you how to build your own.

Format and delivery

Instant digital download. One PDF, 12 pages, designed for A4 paper or for reading on a phone or tablet.

Key figures follow general WHO and EFSA recommendations for adults. General wellness information, not medical or personalised nutrition advice.