Nutrition Guides Library
Nutrition Guides & Downloads
Here you’ll find a collection of printable nutrition guides designed to help you align with your natural state of health and vitality. Each guide can be saved to your phone, tablet, or printed for quick reference in your kitchen.
From anti-inflammatory and gluten-free living, to cruciferous vegetables, high-fiber foods, prebiotics, magnesium, fermentation, and essential cooking tools, these guides give you practical, science-backed resources to bring functional nutrition into your daily life. They’re meant to spark small, nourishing shifts that ripple into lasting transformation.
PDF Downloads
Whole Foods Kitchen Guide
Transforming your health begins right here—in your kitchen. When you create an environment that’s stocked with real food and free from confusion, you set yourself up for clarity, consistency, and nourishment. Each of these small actions builds momentum. The more prepared your kitchen is, the easier it becomes to make daily choices that support your health, clarity, and long-term vitality. This guide is part of this post: Eat a Whole Foods Diet for Longevity and Improved Quality of Life
Going Gluten-Free Guide
Gluten can quietly disrupt digestion, immunity, skin, and mood, whether or not you have celiac disease. This guide explains how gluten impacts the body, why trace amounts matter, and which symptoms are often linked to exposure. Inside, you’ll find everyday swaps and a quick-reference chart of hidden sources to guide your transition. Removing gluten isn’t about restriction—it’s about reclaiming energy, clarity, and balance. This guide is part of this post: Your Gut on Gluten
Anti-Inflammatory Guide
Chronic inflammation can quietly drain your energy, mood, and vitality—but food is one of the most powerful ways to calm it. This guide gives you clear lists of foods to enjoy and foods to avoid, simple swaps to cool inflammation, and the benefits you may notice when your body begins to heal. Keep it in your kitchen as a quick-reference tool for turning daily meals into medicine. This guide is part of this post: How to Do an Anti-Inflammatory Diet to Calm Inflammation
Going Dairy-Free Guide
Dairy can trigger digestive upset, skin issues, respiratory symptoms, and even joint or mood problems in sensitive individuals. This guide explains how both lactose and milk proteins affect the body, highlights common and hidden sources of dairy, and offers nourishing alternatives for everyday meals. Inside, you’ll find simple swaps, a quick-reference chart, and practical tips to support your transition. Removing dairy is about discovering how good your body can feel when it’s free from triggers.
Cooking Equipment Guide
Healthy meals begin with the right tools. This guide highlights the core pieces of cooking equipment—like a food processor, high-powered blender, Instant Pot, and quality knives—that make whole-foods cooking simple and enjoyable. Learn what to prioritize, how each tool supports different types of recipes, and why a well-stocked kitchen is the foundation of success on any healing diet. This guide is part of this post: Essential Cooking Equipment for Your Kitchen
The Protein Guide
Protein is the foundation for repair, energy, and resilience—fueling everything from detoxification to neurotransmitter balance and muscle recovery. Yet stress, impaired digestion, and inadequate intake can leave you deficient in key amino acids your body needs. This guide outlines protein’s essential roles, highlights both animal and plant-based sources, and helps you plan balanced meals that support long-term vitality. This guide is part of: The Power of Protein for Healing, Energy, and Longevity.
The Nutrient-Dense Plate Guide
A truly nourishing meal is more than calories—it’s a balance of vitamins, minerals, amino acids, healthy fats, and phytonutrients in every bite. This visual guide shows you how to build a plate that delivers deep nutrition, clarity, and energy, while keeping meals simple and satisfying. With each nutrient-dense choice, you support your body’s ability to repair, restore, and thrive. This guide is part of this post: What Is a Nourishing Meal? Understanding Nutrient Density.
Magnesium-Rich Foods Guide
Magnesium powers more than 300 reactions in the body, from energy creation and detoxification to calming the nervous system and steadying blood sugar. Even with a nourishing diet, stress, gut imbalances, and environmental toxins can leave you depleted. This guide highlights magnesium’s essential roles and the foods that supply it, helping you restore balance and resilience at the deepest level. This guide is part of this post: The Magic of Magnesium
Dietary Fiber Guide
Fiber is far more than roughage—it’s the backbone of daily detoxification, digestive ease, blood sugar balance, and microbiome nourishment. Yet most people eat less than half of the recommended 30–50 grams per day. This guide shows you where fiber lives in whole foods and how to bring more into your meals. With every bite, you’ll be supporting your gut, liver, and blood—all key pathways for whole-body vitality. This guide is part of this post: Fiber: The Forgotten Detoxifier
Crucifers for Detox Guide
Broccoli, kale, cabbage, and arugula may seem simple, but their sulfur-rich compounds activate some of your body’s most powerful detox and anti-inflammatory pathways. Cruciferous vegetables also support hormone balance and gut health, making them foundational for long-term vitality. This guide highlights the science of sulforaphane and glucosinolates, and offers practical ways to bring these healing plants into your daily meals. This guide is part of this post: Crucifers and Sulforaphane: Nature’s Most Powerful Detox Activators
Prebiotics for Gut Health Guide
Prebiotics are special plant fibers that feed beneficial bacteria in your gut, allowing them to produce short-chain fatty acids that calm inflammation, regulate immunity, and support digestion. Unlike probiotics, prebiotics are the food that makes your microbiome thrive. This guide explains how prebiotics strengthen your inner ecosystem and highlights the foods that bring your gut back into balance—nourishing health from the inside out. This guide is part of this post: The Healing Power of Prebiotics: How to Nourish Your Gut from Within
Fermented Vegetables 101 Guide
Fermenting vegetables is one of the oldest, simplest ways to support gut and immune health. The beneficial microbes in these foods crowd out harmful bacteria, modulate inflammation, and strengthen the intestinal barrier—even during brief exposure. This guide introduces the basics of lacto-fermentation so you can preserve seasonal vegetables, enhance nutrient availability, and enjoy the healing power of living foods every day. This guide is part of this post: The Healing Power of Fermented Vegetables for Gut Health
Plan with Ease. Nourish with Every Meal.
See how these guides come to life in daily meals.
Nourishing Meals® gives you access to over 1,800 nutrient-dense recipes and powerful planning tools that make daily nourishment simple and inspiring. Create customized meal plans for your unique lifestyle—whether you want to plan every meal or just your dinners. Explore how this tool can transform the way you cook, eat, and thrive.