WELCOME

Celiac Canada - A resource that has information to better understand celiac disease, a toolkit for the newly diagnosed, symptom checklists, recipes, back to school tips and ways to reduce cross contamination. Gluten free recipes - Plenty of meal and snack ideas that are gluten free, created by Celiac Canada. National Celiac Association - A resource with information on how to manage celiac disease, the latest findings about celiac disease and host of educational webinars (with plenty of pre-recorded webinars available for free)Gluten free diet (PDF)  - Handout created by Alberta Health Services with a list of foods to choose from, foods to be cautious with and foods to avoid based on their potential gluten content. This handout also includes a helpful guide on certified gluten free labels to look out for in Canada.

Nutritional Guidelines for Diabetes (PDF) - An easy reference tool that can be used to understand how nutrition can impact our blood sugars along with small changes that can be made to manage diabetes. Visual examples of carbohydrate foods (PDF) - For those who are more visual, this document includes photos of carbohydrate foods (increase blood sugars) and non-carbohydrate foods (do not increase blood sugars).  Nutrition Label Reading (PDF)  - A guide on how to read and understand nutrition labels created by Diabetes CanadaGlycemic Index Food Guide (PDF) - It can be helpful to refer to the glycemic index food guide when deciding which carbohydrate foods to choose from. The following resource created by Diabetes Canada describes what the glycemic index is and how it can be used to help manage blood sugars. Adding protein to your diet (PDF) - When eating carbohydrates, it’s often recommended to pair them with a source of protein. This combination can keep you feeling full for longer and prevent a spike in blood sugars. This document includes a list of different foods that contain protein and can be used to manage blood sugars. Diabetes Meal Plan - 7 days - This 7 day meal plan created by Diabetes Canada is a great tool for those looking for more structure and new diabetes friendly recipes. High Protein Fiber Snacks (PDF) - Macronutrients that can help manage blood sugars include protein and fiber. This document can be a helpful tool when looking for new ideas for healthy snacks that keep you full and help in managing blood sugars. Hypoglycemia (low blood sugar) Treatment (PDF)  - A simple guide on how to treat low blood sugar in adults.

What is diverticular disease - CDHF - The Canadian Digestive Health Foundation provides more information on what diverticular disease is, common signs and symptoms along with tests and treatments for management. Eating guidelines for diverticular disease - HealthLink BC - This resource outlines what to eat during a flare (diverticulitis) vs what foods to prioritize when you’re not in a flare state (diverticulosis). Fiber Facts (PDF) - This handout created by Alberta Health Services covers important information about fiber, the different types of fiber and their roles in digestion. When in a non-flare state, regular fiber intake is recommended to manage diverticular disease. This tool can support you in identifying common sources of fiber that can be added to your diet. Soluble Fiber (PDF) - Soluble fiber is a form of fiber that dissolves in water to create a gel which helps in maintaining soft and smooth regular bowel movements. This handout created by Alberta Health Services includes many examples of foods that contain soluble fiber. Low Residue Diet - During a flare (diverticulitis) it is often recommended to reduce the amount of fiber you are consuming or to follow a “low residue diet” temporarily. If this is something recommended by your health care provider, the following link can support you in this process.

Nutrition for heart health focuses on supporting healthy blood pressure, cholesterol, and overall cardiovascular function through balanced, nutrient-rich food choices. The following links and documents include more information and helpful eating plans to manage heart health.Alberta Health Services - Heart Healthy Eating (PDF) - A simple guide to heart healthy eating and a list of foods to eat more/less often. The DASH diet (dietary approaches to stop hypertension) can be used as a more structured eating plan for managing high blood pressure. The Heart and Stroke Foundation of Canada provides more detail on how to follow the DASH eating plan. The Mediterranean Diet  is a style of eating followed by countries bordering the Mediterranean sea. This way of eating prioritizes foods rich in fiber, healthy fats and plant based protein sources. The Mediterranean diet has been shown to reduce the risk of heart disease along with helping to manage high blood pressure/cholesterol. 7-day Mediterranean healthy meal plan - created by Diabetes Canada, this 7-day meal plan can be used for new meal ideas or as an example of how a day or week of the Mediterranean eating style can look like. Portfolio diet (PDF) - is an eating style that includes cholesterol lowering foods (nuts and seeds, plant proteins, soluble fiber, plant sterols and specific oils - MUFA’s).Improving your cholesterol and triglycerides (PDF) - A resource created by the Alberta Health Services Dietitians with education and tips regarding nutritional changes to improve cholesterol and triglycerides.

IBD guidebook - Crohns and Colitis Canada - A thorough guidebook on managing symptoms, suggested treatments, nutritional guidance and wellness tips for both crohns and colitis.My IBD Diet Plate (PDF)  - Created by the dietitians at Alberta Health Services, this resource includes a visual guide on how to adapt the balanced plate for individuals with IBD. The resource also includes a brief description of essential nutrients to prioritize when managing IBD. MyGut App - This free app created by Crohns and Colitis Canada is a helpful tool when tracking symptoms, creating a food diary and keeping an eye out for any signs of flares.Tracking your body’s patterns can be helpful for both you and your health care practitioner to create a more personalized treatment plan.IBD digital toolkit for the newly diagnosed - CDHF  - Resource created by the Canadian Digestive Health Foundation to support the newly diagnosed in understanding IBD, how it can impact everyday life and how to manage it. IBD Resources for children youth and families - CHEO - Information on books, websites, videos and articles to support your family in managing IBD.IBD Kitchen - Recipes - The IBD Kitchen is a cookbook series created by Crohns and Colitis Canada and includes recipes that can be enjoyed by anyone with IBD. Low Residue Diet - During an IBD flare, it is often recommended to reduce the amount of fiber you are consuming or to follow a “low residue diet” temporarily. If this is something recommended by your health care provider, the following link can support you in this process.

IBS toolkit for the newly diagnosed - Canadian Digestive Health Foundation, a helpful resource for understanding what IBS means, the different IBS subtypes and how to manage them.About FODMAP's and IBS - A helpful resource to better understand what FODMAP’s are and how they can affect someone with IBS.3 Step Fodmap Guide - Developed by Monash University, this 3 step guide breaks down the steps of the fodmap diet and provides a brief list of high and low fodmap foods. Fodmap reintroduction phase guide - This resource created by Alberta Health Services provides more information on the process of reintroducing high fodmap foods. It also provides suggestions of foods that can be used in the reintroduction phase. Low fodmap eating - Resource created by Alberta Health Services with more information on examples of low and high fodmap foods. This resource can be helpful when following a low fodmap diet or when identifying potential trigger foods. myIBS App - App created by the Canadian Digestive Health Foundation, a free app made to track symptoms, bowel movements, food logs, medications/supplements, stress. This app can be helpful to better understand your IBS and observe any patterns in your symptoms.Monash University Low Fodmap App - App created by the developers of the low fodmap diet. This app can be a helpful tool in supporting you through the phases of the low fodmap diet. It includes a symptoms log, food directory and walks you through the steps of the reintroduction phase.

Liver Canada - For more information about liver health, guidance with liver disease and resources for patients and caregivers. The reality of refined sugars - Informational blog post created by Liver Canada about the impact refined sugars have on our liver and ways to limit our consumption of them. The Mediterranean Diet - A recommended way of eating for those with fatty liver disease, heart health and/or weight management. This resource created by Alberta Health Services reviews the main principles of the Mediterranean Diet and how to apply them to your daily life. Myths and Facts About Liver Disease - Informational blog post created by the American Liver Foundation, reviewing common misconceptions and facts about liver health. Liver Canada Recipes - Liver Canada has plenty of recipe ideas that are low in refined sugars and prioritize protein and healthy fats.

Every month the Laila Shirzad, our Registered Dietitian, creates a newsletter with information on a specific nutritional topic along with a recipe of the month! A new newsletter will be added to this page at the beginning of every month.Back to Basics - Taking a look at macronutrients (September 2025) Fall-ing for fiber - A closer look at the benefits of fiber (October 2025) Affordable healthy eating - How to eat healthy while being budget conscious (November 2025)Savor the Season - Mindful eating and letting go of food guilt (December 2025)Nutrition Facts - Debunking common nutrition myths (January 2026)Nutrition for Heart Health (February 2026)The Power of Protein - All you need to know about protein (March 2026)Optimizing Gut Health - What is the gut microbiome and how can we keep it happy (April 2026)The Mediterranean Diet - What is it and how to apply it to your everyday life (May 2026)Building a Balanced Plate - The simple formula to making balanced and nourishing meals (September 2026)

Meal Toolkit (PDF) - This meal planning toolkit can be a helpful guide to put together balanced and easy lunches and suppers for the week. UnlockFood - This website is home to plenty of dietitian created recipes for easy meals and snacks. You can also find information on nutrition organized by health condition along with weekly menu plans. Cookspiration - A great resource for customizing meal plans and finding new recipes categorized by nutritional needs. This website is also home to plenty of kid friendly recipes! Nutrition and Recipes - Diabetes Canada - Plenty of diabetes friendly recipes along with meal plans for diabetes, the mediterranean diet, vegan, gluten free and dairy free diets.

Understanding Obesity - Obesity Canada is an excellent resource to better understand what obesity is and find obesity care tools.  Myths About Obesity (PDF) - This resource created by the Ottawa Heart Institute reviews the myths and facts about weight along with the complexities of weight management. Healthy Eating While on Medication for Weight Management (PDF) - This handout can be used as a tool to ensure you’re getting all of the necessary nutrients while on weight management medications. Adding protein to your diet (PDF) - Protein as an essential nutrient to maintain muscle mass and provide you with long-lasting energy. This handout can be a useful guide on how to increase protein content in your diet. Exercise Resources Resistance training (Beginner) - Diabetes Canada (PDF) - This resource includes beginner level resistance training exercises along with a progression schedule to increase training and intensity over time.  Resistance training (Intermediate) - Diabetes Canada (PDF) - This resource includes intermediate level resistance training exercises along with a progression schedule to increase training over time.  Aerobic exercises - Diabetes Canada (PDF) - This resource provides examples of aerobic exercises, reviews their benefits and includes a progressive walking plan. WCFHT recorded exercises classes - Youtube Videos - Fitness instructor and nurse Connie Daiken leads daily fitness classes which are posted on the WCFHT youtube page. Follow along at home, minimal to no equipment needed and plenty of modifications available throughout the class!