Free resources
Free Nutrition Guides
Evidence-based guides written by a registered dietitian — practical, jargon-free, and designed for real life.
The Prediabetes Plate Guide
Learn exactly how to build balanced meals that keep blood sugar steady — without giving up the foods you love. Includes a visual plate method, food swap ideas, and a 3-day sample meal plan.
What's inside
- Visual plate method for every meal
- Blood-sugar-friendly food swaps
- 3-day sample meal plan included
- Grocery list template
Diabetes-Friendly Tex-Mex & BBQ
Living in Texas doesn't mean giving up your favorite foods. This guide shows you how to enjoy Tex-Mex and BBQ while keeping your blood sugar in range — with real restaurant tips and easy home recipes.
What's inside
- Restaurant ordering strategies
- Blood-sugar-friendly BBQ swaps
- Easy Tex-Mex recipes at home
- Portion guidance for common dishes
Kidney-Friendly Eating Starter Kit
Navigating a renal diet can feel overwhelming. This starter kit breaks down the key nutrients to watch — potassium, phosphorus, sodium, and protein — with practical food lists and meal ideas.
What's inside
- Key nutrients explained simply
- Foods to enjoy and foods to limit
- Sample kidney-friendly meal ideas
- Label-reading tips for sodium & phosphorus
Want personalized guidance?
These guides are a great starting point — but nothing replaces one-on-one nutrition counseling tailored to your specific health history and goals.