What to Eat in a Day Guide
$19
Your Simple Visual Guide to Balanced Eating
This downloadable visual portion guide takes the guesswork out of everyday nutrition.
Instead of numbers, rules, or tracking apps, this PDF uses clear food pictures and portion visuals to show you what balanced eating actually looks like across a day. It’s designed to help you meet your body’s needs for protein, fibre, vitamins, and minerals — in a way that feels flexible, realistic, and sustainable.
Select Your Guide
For Women 19-50
For Women 51-70
For Women 70+
Men 19-50
Men 51-70
For Men 70+
EACH PAGE INCLUDES:
• Visual examples of foods and portion sizes from each food group
• Easy-to-follow boxes that show how many portions to aim for each day
• Age- and gender-specific guides, so recommendations actually make sense for your body
• A structure that supports balance and variety, not restriction
You can mix and match foods you enjoy, adapt meals to your appetite, and build confidence in your choices.
Your Guide
Your Guide
WHY THIS GUIDE IS DIFFERENT:
This isn’t a meal plan telling you what to eat.
It’s a framework that teaches you how to eat well — consistently and confidently.
✔ Supports adequate protein and fibre
✔ Encourages variety for micronutrient intake
✔ Flexible enough for real life, busy schedules, and changing appetites
✔ Suitable for weight management, health goals, or simply eating well
Perfect For You If
1.
You want a simple visual reference instead of nutrition rules
2.
You’re tired of tracking calories or overthinking food
3.
You want to eat in a way that supports health without perfection
4.
You value flexibility, balance, and nourishment over restriction
Think of it as your nutrition “cheat sheet” — one page you can come back to again and again to build meals that nourish your body and fit your life.
Pro Tip!
Get it laminated and use a whiteboard marker to tick the boxes as you eat your meals. This way you can see what you need to eat more of.