Eight steps to a healthy week
- Plan your meals. Outline the week’s breakfasts, lunches, dinners and snacks.
- Choose balanced recipes with lean proteins, whole grains, fruit and vegetables.
- Shop smartly. Make a list from your plan so you have everything you need.
- Prep ingredients in advance: wash, chop and portion to save time later.
- Cook in batches. Make staples such as grains, proteins and sauces to mix and match.
- Use good storage containers to keep food fresh and easy to find.
- Label and date everything to track freshness and cut waste.
- Stay flexible and adapt the plan when you need to, while sticking to healthy choices.
The Eatwell Guide basics
The NHS Eatwell Guide shows how to get a healthy, balanced diet:
- Eat at least 5 portions of a variety of fruit and vegetables a day.
- Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates, choosing wholegrain where possible.
- Have some dairy or dairy alternatives.
- Eat some beans, pulses, fish, eggs, meat and other protein.
- Choose unsaturated oils and spreads, in small amounts.
- Drink 6 to 8 cups or glasses of fluid a day.
The Eatwell Guide doesn’t apply to children under 2. People with specific dietary needs or medical conditions, including anyone on an IDDSI texture-modified diet, should follow their care plan and the advice of their dietitian or speech and language therapist.
Download and printPoster (PDF). Free to use in your service.
This is a quick-reference resource. Always follow the person’s care plan, your organisation’s policies and procedures, and current national guidance.
Sources (checked 16 September 2026): NHS: The Eatwell Guide.
