Documents and Guides

To view and save for your reference


Woman checking products after shopping

Kitchen Staples Checklist

Having a well stocked kitchen can be budget friendly and make healthy eating easier. 

Smoothie recipe

Kitchen Staples Recipes

These recipes can be made from things you probably already have on hand.

Varieties of meat in plastic boxes

Meat Guide

Meat can be part of a healthy diet, by choosing better cuts and preparation methods.

Watermelon salad

Med Diet

The Med “Diet” is one of the healthiest diets. Check out the meal plan guide to try it for yourself.

Marinated mackerel fish on ceramic plate and spices for cooking

Cooking Fish

Is not knowing how to prepare fish, stopping you for including it in your diet?

Close up View of Fresh Baked Brown Whole Grain Bread

Whole Grains

What is the difference between a refined, whole or enriched grain and what is the best way to prepare them?

Fruit and veggie rainbow array

Fruits & Veggies

Are you adventurous or do you tend to stick to the same fruits and vegetables? Challenge yourself to trying something new!

Set of plastic crate with fruits, pineapple, banana, apple and orange isolated on white.

Produce Storage guide

Improper storage of fruits and vegetables can lead faster spoiling and more waste. 

A warm bowl of tomato soup with a grilled cheese sandwich for an easy meal.

Easy Meal Prep

Meal prepping may seem daunting – check out these quick and easy ideas!

Food Nutrition Concept.

Your Nutrition Needs

Determining your nutritional needs can help you reach your personal wellness goals.

A young woman buys groceries in a supermarket.

Grocery Guide

Grocery shopping can be confusing – check out our guide to help you shop smarter!

Lunch Box with Vegetables, brown rice and fruits salad. Healthy eating. Grey background.

Eating on the go

While eating on the go is sometimes unavoidable, you can make healthier choices when you do!

Healthy snacks. Vegetables and hummus

smart snacking

Snacking often gets a bad reputation, but can boost your energy and keep you satisfied throughout the day.

Ingredients containing omega 3 acids, unsaturated fats and fiber

the skinny on fats

What is the difference between saturated, unsaturated and trans fat?

Woman communicating with doctor via app

Healthy living apps

There’s an app for that! Check out our list of recommended apps for healthy living. 

Food boosting immune system

boost the immune system

A healthy immune system can provide protection and help prevent illness, or shorten the duration of symptoms.


prepared for your viewing and saving for your reference


Shallow depth of Field image of Nutrition Facts

Reading a Food Label

Understanding how to read a nutrition label is a great way to make healthier choices.

Spices at the spice market

Cooking with spices

Cooking with spices is a great way to add flavor without adding fat, sugar or salt.

Mix of herbs

Cooking with Herbs

Cooking with herbs is a great way to add flavor without adding fat, sugar or salt.

Colorful composition with accessories for cleaning the house, keeping it clean.

clean fifteen

These are the types of produce that have the lowest levels of pesticide residue and can be bought conventionally. 

Fertile soil in dirty male hands

dirty Dozen

These are the types of produce that have the highest levels of pesticide residue and are best to purchase organically.

Healthy fats in nutrition.

Fat alt.

Looking for substitutes for oil and butter for baking – look no further! 



This guide explains the difference between occurring and added sugars. 

Overhead Shot Of Man Preparing Batch Of Healthy Meals At Home In Kitchen

Portion size guide

Do you know the recommended portion sizes of various types of food groups?

Woman with huge candy instead of a head

portion distortion

Portion sizes have drastically increased over the last twenty years, along with our waistlines.


beyond wheat

While wheat is a great option, there are a ton of other whole grain options out there.

Unhealthy products high in sugar

nutrient deficient

In a country full of abundance, much of the population is actually deficient in many key nutrients. 

Healthy eating on the go

Boosting Gut Health

Choosing a diet rich in whole and plant rich foods can boost your gut health and strengthen the immune system.


Videos to be watched at your convenience


Organic vegetarian ingredients.Healthy food, or diet nutrition concept.
Young handsome male vegeterian eats healthy salad at work place, looks attentively at laptop, sits n

Lunch n learn Library

Visit the Lunch n Learn Library for presentations on a variety of nutrition topics, plus other wellness topics.

Green fruits and vegetables