Practical resources
for real life
Free booklets, sugar infographics and reference guides — written for patients, families and the clinicians who support them.
Get resource updates
Receive new sugar charts, booklets, and practical metabolic health resources by email.
We respect your privacy. Unsubscribe at any time.
Real Food Booklets
PHC’s flagship patient education series — plain-English guides to eating real food for lifelong metabolic health.
Real Food Lifestyle
The flagship PHC guide to everyday real-food eating — practical principles, meal ideas and shopping pointers for families.
Download PDFReal Food for Weight Loss
A low-carbohydrate approach to sustainable weight loss, built on the RCT evidence PHC summarises in its evidence library.
Download PDFReal Food for Metabolic Health
How real food supports insulin sensitivity, blood-sugar control, and the metabolic markers behind long-term health.
Download PDFReal Food for Oral Health
Produced with dental clinicians, this booklet explains the diet-oral-health link and the foods that protect teeth and gums.
Download PDFHow to Measure Metabolic Health
A one-page A5 handout explaining the practical markers people can use to understand and track metabolic health.
Download PDFCarbohydrate Content
A quick-reference carbohydrate-content table for common whole foods — useful for patients following a low-carb plan.
Download PDFReal Food on a Real Budget
Shows that real-food eating doesn't have to be expensive — with costed meal examples and shopping strategies.
Download PDFLow-Carb for Type 2 Diabetes
Dr David Unwin's practical booklet for people with type 2 diabetes or prediabetes, drawing on his 150+ drug-free remissions at Norwood Surgery.
Download PDFThe Norwood Protocol
Dr Unwin's step-by-step protocol for GP practices supporting patients with T2D remission — the model behind The Lifestyle Club.
Download PDFSugar infographics
Dr David Unwin’s widely-shared posters, translating the sugar content of everyday foods into teaspoons — a powerful aid in the consultation room.
The Sugar Burden
A visual summary of how much sugar is hidden in a typical UK weekly shop, translated into teaspoons.
Open full size
Common Foods
Teaspoon equivalents of sugar in familiar everyday foods — often far more than patients expect.
Open full size
A Common Breakfast
The hidden sugar load of a 'healthy' breakfast of cereal, juice and yogurt, visualised at a glance.
Open full size
Breakfast Cereals
How mainstream breakfast cereals compare once you count teaspoons of sugar per bowl.
Open full size
Bread
Sugar (and refined-carb) content in popular UK breads — useful alongside a low-carb consultation.
Open full size
Fruits
Not all fruit is created equal: sugar content across commonly-eaten fruits, shown in teaspoon equivalents.
Open full size
Fruits vs Vegetables
Side-by-side sugar load of fruits versus non-starchy vegetables — the case for leaning on veg.
Open full size
White vs Brown vs Green
Comparing staple 'white', 'brown' and 'green' carb sources by sugar and glycaemic impact.
Open full sizeSugar infographics in 36 languages
Download the translated poster sets currently available from PHC’s sugar chart library.
Amharic10 posters
Catalan10 posters
Danish10 posters
Gujarati10 posters
Hindi10 posters
Hungarian10 posters
Kannada10 posters
Kashmiri10 posters
Malayalam10 posters
Marathi10 posters
Norwegian10 posters
Odia10 posters
Punjabi10 posters
Russian10 posters
Tamil10 posters
Annual reports
Five years of PHC annual reports. For charity-commission filings and the full governance record, see our About page.
Can't find what you need?
If you're looking for a specific resource, a translation, or want to order printed copies of our Real Food booklets, get in touch.