Download handouts and booklets in multiple languages.

Tips for good mental health and well-being booklet

Download our Tips for Good Mental Well-being booklet. Mental health is the way you think and feel about yourself and the world around you. When you look after your mental well-being, it is easier to handle stress and other problems. By taking care of yourself first, you will be able to take better care of others. In this booklet, you will learn different ways to build good mental well-being. It also contains resources that are available to you.

This resource is available in: English | Arabic عربى | Bengali বাঙালি | Gujarati ગુજરાતી | Hindi हिंदी | Farsi فارسی | Pashtu پښتو | Punjabi ਪੰਜਾਬੀ | Urdu اردو

Tips for good mental health and well-being

Nutrition information

Download our information on nutrition.

  • Tips for eating well
  • Download our Tips for eating well booklet which includes tips to help you eat well. This resource is available in: English

  • Eat well plate
    Learn how to balance your plate and ensure you are eating well.
    English | Punjabi
  • How to read nutrition labels
    Adults can download this resource to learn how to read and understand nutrition labels.
    English | Punjabi
  • Heart healthy eating guidelines
    General tips and guidelines for eating foods that are heart healthy. Also includes what foods you need to limit or stay away from to reduce your risk of heart disease.
    English | Punjabi | Hindi
  • How to improve your blood cholesterol levels
    Good and bad cholesterol definitions. Steps on how to improve cholesterol levels.
    English | Punjabi
  • Plant proteins
    Focuses on sources of plant based proteins, how to cook them, and how to use them.
    English | Punjabi | Hindi
  • The journey from dieting to healthy eating
    Your body will change in weight, height, shape and other ways. Diets don't work long term, so here are some ways to help you turn out just for you.

Resources for people with diabetes

  • Diabetes - what to do for my health
    Learn how to balance your plate and ensure you are eating well.
    English | Punjabi
  • On the road to diabetes health
    Diabetes education guide written by Fraser Health diabetes educators.
    English | Punjabi | Farsi
  • South Asian meal plan 30 gram carbohydrate
    This meal plan has ideas for meals that each have 30 grams of carbohydrates. Meals are made from typical South Asian foods. This resource is helpful for people with diabetes who enjoy South Asian foods.
  • On the Road to Diabetes Health 7 Day meal plan - 45 gram carbohydrate meals
    Suggested weekly meal plan and grocery shopping list to maintain 45-gram carbohydrate meals.


Protein paratha recipe

Sehat chaat recipe

Healthy paratha recipe

Three ways to eat oatmeal

Three ingredient smoothies

Sehat wrap recipe

Download our graphics for easy-to-make and delicious recipes. 

If you would like to explore other resources offered by Fraser Health, please visit Patient Education.