Guide
Protein Guide
A growing hub of protein topics — what 25g looks like, portion targets, and more.
Food for thought
Eat the rainbow — different colors, different nutrients.Protein at every meal keeps hunger and energy steady.Half your plate veggies is a small rule with big payoff.Fiber feeds your gut — aim for 25–35g a day.Hydration first: thirst often masquerades as hunger.Whole foods over perfect foods.Don't fear the carb — pair it with protein and fat.Sleep is a nutrient. Aim for 7–9 hours.Slow down. Your gut listens to your nervous system.Progress, not perfection — small steps stack up.Healthy fats nourish your brain and hormones.A balanced plate beats a 'clean' label every time.Eat the rainbow — different colors, different nutrients.Protein at every meal keeps hunger and energy steady.Half your plate veggies is a small rule with big payoff.Fiber feeds your gut — aim for 25–35g a day.Hydration first: thirst often masquerades as hunger.Whole foods over perfect foods.Don't fear the carb — pair it with protein and fat.Sleep is a nutrient. Aim for 7–9 hours.Slow down. Your gut listens to your nervous system.Progress, not perfection — small steps stack up.Healthy fats nourish your brain and hormones.A balanced plate beats a 'clean' label every time.
Patient Library
Nutrition resources, made simple.
A growing library of clear, evidence-based handouts to help you take small, sustainable steps — no rigid rules, no guilt.
10 results
Guide
Fiber Basics
Simple ways to add fiber gradually using foods you already enjoy.
Handout
Plate Method
A visual approach to building balanced meals without tracking everything.
Smart snacking
Smart Snacking
Balanced snack ideas that combine protein, fiber, and healthy fats.
Heart-healthy eating
Heart-Healthy Eating
Practical swaps to lower saturated fat and sodium without losing flavor.
Quick read
Hydration 101
How much water you really need and easy ways to drink more daily.
Quick read
Nutrition & Sleep
How meal timing and food choices can support better, more restful sleep.
Quick read
Food, Sleep & Stress
How these three are connected — and small steps that improve all of them at once.
Quick read
Protein + Fiber Strategy
A simple rule for healthier meals and snacks: combine protein and fiber to stay full and energized.
Printable
Grocery Shopping List
A flexible, reusable shopping checklist organized by section — perfect for busy shifts.
Frequently asked
Are these resources free?
Yes — every handout on this page is free for patients and visitors to download and share.
Can I use these instead of seeing a dietitian?
These guides are educational. For personalized recommendations, book a 1:1 visit so we can tailor a plan to your goals and medical history.
Do you take insurance?
Many plans cover nutrition counseling. Booking through the appointment link will walk you through eligibility.
Need a tailored plan instead of a handout?
Book a 1:1 visit and we'll build something realistic for your life.