Free Healthy Eating Foundations Course

Want to eat well without strict rules, confusing trends or giving up the foods you love? Healthy Eating Foundations is a free 5-lesson online course by Dr. Rida Saeed for anyone who wants a clear, practical starting point. By the end, you will know how to build balanced meals from everyday foods such as roti, rice, dal, chickpeas and yoghurt, understand what your body needs, and shop and eat with confidence. Sign up free with your email to access all the lessons.

What you’ll learn

How to build a balanced plate using foods you already enjoy.
What carbohydrates, protein and fats do, and which types to choose more often.
Which vitamins, minerals and fibre people most often miss, and where to find them.
How to read food labels and ingredient lists in under a minute.
How to stay hydrated in a hot climate and find a meal rhythm that suits you.
Simple mindful eating habits to enjoy food and notice fullness.

Course lessons

Building a Balanced Plate — the simple plate method and hand-sized portions for everyday meals. ≈7 min
Understanding Carbohydrates, Protein and Fats — what each macronutrient does and the best sources to choose. ≈8 min
Vitamins, Minerals and Fibre Made Simple — commonly missed nutrients, fibre and when to ask about supplements. ≈8 min
Reading Food Labels and Shopping Smart — decode labels, spot hidden sugar and salt, and shop on a budget. ≈8 min
Hydration, Meal Timing and Mindful Eating — drinking enough, finding your meal rhythm and eating with attention. ≈8 min

Who this course is for

Adults who want a simple, trustworthy introduction to healthy eating.
Busy professionals and parents looking for practical, family-friendly ideas.
Anyone in the UAE, Pakistan or worldwide who wants advice that fits South Asian and Middle Eastern food cultures.
People who feel confused by conflicting nutrition advice online.
Please get medical advice first if you are pregnant, have diabetes, kidney or heart disease, an eating disorder, or take regular medicines. The course is general and may need adapting for you.

How the course works

The course is completely free, self-paced and online. Sign up with your email to unlock the lessons, then work through them in order whenever it suits you. Each lesson takes about 7 to 8 minutes, so the whole course takes about 40 minutes in total. Every lesson ends with a short “Try this this week” plan and a quick self-check. If you have questions along the way, you can message us on WhatsApp.

Frequently asked questions

Is the course really free?

Yes. There is no charge. You only need to sign up with your email address to access the lessons.

Will I have to give up foods like rice, roti or sweets?

No. The course shows you how to balance your favourite foods, adjust portions and make small swaps, rather than cutting whole food groups out.

Is this a weight-loss course?

Not specifically. It covers the foundations of healthy eating for everyone. If weight is your main goal, our Sustainable Weight Loss course or a one-to-one consultation may suit you better.

Would you like a plan made around your own health, routine and food preferences? Book an online consultation with Dr. Rida Saeed through our nutrition services or message us on WhatsApp +971 54 448 6145.

This course is for general education only and is not a substitute for medical advice. Please speak to your doctor or a qualified health professional about your individual needs.