Grains food list: whole vs refined grains (free PDF)
A grains food list sorts grain foods into whole and refined groups, so patients know which breads, cereals, rice, and pasta to choose more often. The Dietary Guidelines for Americans recommend making at least half of the grains you eat whole grains. Our free grains food list PDF is a two-page checklist for turning that […]
MCT Food List Template
An MCT food list ranks foods by how much medium-chain triglyceride (MCT) fat they naturally contain. Coconut oil (54-65%) and palm kernel oil (55-60%) lead, while butter, ghee and full-fat dairy supply smaller amounts. MCTs travel straight to the liver, where they are burned quickly for energy or turned into ketones. As a result, they […]
GLP-1 usage by state: Who’s taking, searching and paying in 2026
GLP-1 usage by state peaks in West Virginia, America’s GLP-1 capital, with a 24% usage rate1 and 24,217 prescriptions per 100,000 residents2 in 2024. Hawaii sits at the other end at 5%, yet it leads the country for Wegovy search interest3. Below, the GLP-1 state scorecard sets each state’s use, growth, search interest and Medicaid […]
Ketone measurement chart
A ketone measurement chart is a clinical tracking record that logs blood, breath, or urine ketone readings against patient data and a reference range. Clinicians running ketogenic diet or metabolic therapy programs use it to follow trends across visits, rather than judging a single number. A reading only means something when its method, units, and […]
Vegan based diet plan: Free template and nutrition guide
A vegan based diet plan is a structured dietary plan that builds every meal around plant foods and excludes meat, fish, dairy, eggs, and honey. This free template gives dietitians and other health professionals a ready-made structure for recording intake, portions, adherence barriers, and substitutions. Inside you get a seven-day sample menu, a food list […]
Waist-to-hip ratio chart: Risk bands for women & men (free PDF)
A waist-to-hip ratio chart sorts a patient’s waist-to-hip ratio (WHR) into low, moderate, or high risk, with separate cut-offs for women and men. Divide waist circumference by hip circumference, then read the result against the chart. Women are low risk at 0.80 or below and high risk above 0.85. Men are low risk at 0.95 […]
GLP-1 diet plan
A GLP-1 diet plan is a structured eating framework for patients taking semaglutide (Ozempic, Wegovy) or tirzepatide (Mounjaro, Zepbound). It works around the appetite suppression and slower gastric emptying these medications cause. The job of the plan is to protect protein intake, hydration and micronutrient status while total calories fall. The targets are the same […]
Food calorie chart: Calories by food group and portion size
A food calorie chart lists the calories in common foods per standard serving, grouped by food type. It lets a patient or practitioner estimate a day’s intake in minutes, without an app. The catch is portion size. One cup of cooked white rice carries 242 kcal, and a second scoop quietly adds another 242. Get […]
Detox diet plan
A detox diet plan is a structured eating protocol that cuts processed foods, added sugar, alcohol and caffeine for three to 30 days. In their place, patients eat vegetables, fruit, legumes, whole grains, lean protein and plenty of water. The plan doesn’t remove toxins, because the liver and kidneys already do that around the clock. […]
Intermittent fasting diet plan
An intermittent fasting diet plan sets when a patient eats, not only what, by splitting each day or week into fasting and eating windows. The most common versions are 16:8 (a daily 8-hour eating window), 5:2 (two 500–600 kcal days a week), and alternate-day fasting. For most healthy beginners, 16:8 is the easiest place to […]