Free printable protein comparison chart. Meat, fish, dairy, eggs and plants side by side — with saturated fat, sodium and fiber. No sign-up required.

Free printable low-sodium grocery list. Aisle-by-aisle PDF with foods to buy, foods to skip, and the label rule that does most of the work. No sign-up required.

Free printable MyPlate pack — the diagram, a blank build-your-plate template, daily amounts, the hand portion guide, and worksheets. No sign-up required.

Free printable vegetable list. All five subgroups — dark green, red & orange, beans, starchy, other — plus how much you need each week and the rainbow chart.

You don't have to read the whole label. You have to read five lines. Free printable food label guide with the 5%/20% rule and a worksheet. No sign-up required.

Nobody carries a measuring cup to a restaurant. Nobody weighs their chicken on a Tuesday. What actually works is a picture you can hold in your head — and a pair of hands you already own.

Here’s a sample comparison chart for popular types of cheese, focusing on calories, saturated fat, and sodium per 1-ounce (28g) serving: