Eat Well tools
Free Printable Healthy Eating Guides
22 free one- and two-page PDFs: trackers, charts, cheat sheets and top-10 food lists from our evidence-based guides. Print them for the fridge or save them to your phone.
Trackers, charts and cheat sheets
Daily Whole-Food Checklist: Weekly Tracker
A one-page landscape tracker for 19 daily servings across 10 whole-food groups. Tick one box per serving.
⬇ Download PDF
Gut Health 12-Week Plan
A phased 12-week plan with a week-by-week focus and daily tick boxes, based on our Gut Health hub.
⬇ Download PDF
Seasonal Produce Chart
55 fruits and vegetables by month on one page: see what’s in peak season all year.
⬇ Download PDF
Top 20 Healthy Swaps Cheat Sheet
20 easy food swaps with calories, fiber, sugars, saturated fat and sodium per serving from USDA data.
⬇ Download PDF
Healthy Recipe Starter Pack
All 24 HealAtlas whole-food recipes as compact cards with photos, times, servings and estimated nutrition.
⬇ Download PDF
Foods High in Iron: Cheat Sheet
Iron per serving for 18 whole foods, daily needs by life stage and absorption tips.
⬇ Download PDF
High-Fiber Foods: Cheat Sheet
Fiber per serving for 30 whole foods, daily targets and an easy high-fiber day.
⬇ Download PDF
Top 10 foods by health goal
Top 10 Foods for Heart Health
Top 10 Foods for Heart Health: the key nutrient, a typical serving and why each food made the list, on a printable page.
⬇ Download PDF
Top 10 Foods for Brain Health
Top 10 Foods for Brain Health: the key nutrient, a typical serving and why each food made the list, on a printable page.
⬇ Download PDF
Top 10 Foods for Gut Health
Top 10 Foods for Gut Health: the key nutrient, a typical serving and why each food made the list, on a printable page.
⬇ Download PDF
Top 10 Foods for Better Sleep
Top 10 Foods for Better Sleep: the key nutrient, a typical serving and why each food made the list, on a printable page.
⬇ Download PDF
Top 10 Foods for Immune Support
Top 10 Foods for Immune Support: the key nutrient, a typical serving and why each food made the list, on a printable page.
⬇ Download PDF
Top 10 Foods for Longevity
Top 10 Foods for Longevity: the key nutrient, a typical serving and why each food made the list, on a printable page.
⬇ Download PDF
Top 10 Foods for a Healthy Weight
Top 10 Foods for a Healthy Weight: the key nutrient, a typical serving and why each food made the list, on a printable page.
⬇ Download PDF
Top 10 Foods for Blood Sugar Balance
Top 10 Foods for Blood Sugar Balance: the key nutrient, a typical serving and why each food made the list, on a printable page.
⬇ Download PDF
Top 10 foods by type
Top 10 Healthiest Fruits
Top 10 Healthiest Fruits: the key nutrient, a typical serving and why each food made the list, on a printable page.
⬇ Download PDF
Top 10 Healthiest Vegetables
Top 10 Healthiest Vegetables: the key nutrient, a typical serving and why each food made the list, on a printable page.
⬇ Download PDF
Top 10 Whole Grains for Health
Top 10 Whole Grains for Health: the key nutrient, a typical serving and why each food made the list, on a printable page.
⬇ Download PDF
Top 10 Legumes and Beans
Top 10 Legumes and Beans: the key nutrient, a typical serving and why each food made the list, on a printable page.
⬇ Download PDF
Top 10 Nuts and Seeds
Top 10 Nuts and Seeds: the key nutrient, a typical serving and why each food made the list, on a printable page.
⬇ Download PDF
Top 10 Healthy Protein Foods
Top 10 Healthy Protein Foods: the key nutrient, a typical serving and why each food made the list, on a printable page.
⬇ Download PDF
Top 10 Healthy Fats and Oils
Top 10 Healthy Fats and Oils: the key nutrient, a typical serving and why each food made the list, on a printable page.
⬇ Download PDF
Top 10 Fermented Foods for Health
Top 10 Fermented Foods for Health: the key nutrient, a typical serving and why each food made the list, on a printable page.
⬇ Download PDF
Top 10 Healthy Herbs and Spices
Top 10 Healthy Herbs and Spices: the key nutrient, a typical serving and why each food made the list, on a printable page.
⬇ Download PDF
🧮 Prefer an interactive tool? Try our free protein, fiber and water calculators.
These guides are for general education and aren’t medical advice. Talk with your clinician or a registered dietitian about your own needs. See our medical disclaimer. Recipe photos are from Unsplash, and nutrition estimates come from USDA FoodData Central.