Understanding Your Nutritional Needs

Food is the fuel for your body, and you need to pick the right kind of fuel for your body to run its best.


Learning how to calculate your nutritional needs, including calories and how many servings you need of different types of foods is a valuable skill to have.


It is important to be mindful and to think about what you eat and what you should eat to feel your best. 


Physical activity also forms a key component of overall wellness and is an essential addition to a lifelong plan to be strong, fit, and healthy.


With a smart plan for nutrition and wellness, you won’t be running on empty.

The Savvy Shopping and Meal Plan

Look down the aisles of your grocery store.


How do you know what to buy?


How do you know if you’re getting a good value for your money when you shop?


In this unit, you’ll learn about budgeting for food, shopping strategies, and meal planning. With these skills, you can keep your spending down and eat healthy and delicious meals. You’ll also reduce food waste and save yourself time and energy!

Staying Smart and Safe in the Kitchen

The kitchen is home to more potential dangers than any other room of your house.


Cuts, falls, food poisoning—the kitchen can create all sorts of problems if you’re not careful.


Learning how to manage and prevent those dangers is an essential part of becoming a good and safe cook to feed yourself and others.


In this topic, we will learn how to keep your kitchen clean and free of pests, how to handle a knife safely, and how to store and cook food to prevent food-borne illnesses.

Vegetables and fruits should make up a large portion of your diet, but many people overlook these delicious and healthy foods.


Filling your plate with nutrient-rich and high-fibre fruits and vegetables keeps you healthy, fuels your body, and helps you to maintain a healthy weight.


Learning how to prepare and cook these foods can keep you healthy, enable you to experiment in the kitchen, and allow you to begin to develop cooking confidence.


Get over your fears of Brussels sprouts and papaya. Tackle the tomatoes. And embrace the eggplant. 


Decorate your fruit plates with beautiful flowers

Preparing Fruits and Vegetables

Cooking with dairy and eggs

It’s time to embrace new foods and new cooking techniques as you master dairy and egg cooking.


This isn’t all about pizza and ice cream—it’s also delicate scrambled eggs and healthy creamy yogurt.


In this topic, we will explore all about dairy products and eggs, and you’ll be ready to start cooking with these foods in your own kitchen.


Though most of what you’ll learn is healthy, you’ll also learn how to make some treats, including homemade ice cream!

Cooking with meat, poultry, fish, beans and nuts

You’ve tackled fruits and vegetables, dairy and eggs—now, it’s time to handle meats, poultry, fish, and vegetarian protein sources, such as beans and nuts.


In this topic, we will explore how to cook these foods to use in a variety of ways, and how to make the most of cheaper foods, such as dry beans or inexpensive cuts of meat.


Simple cooking formulas will get you started, and your own creativity will let you make a variety of delicious dishes.

Grains, Breads and Baking

From the bread, to rice, grains make up a significant part of nearly every diet, whether it’s a healthy one or not.


For a healthy diet, choose whole grains rather than refined ones. Eating a diet rich in whole grains keeps you healthier, but it does require you know how to cook those grains.


In this topic, we will explore how to cook different grains and learn a little bit about baking

Mastering moderation:

Creating a SMART eating strategy for a healthy lifestyle

Maintaining good health throughout your life takes work, but you’re already on your way.


Together we are exploring the beginnings of the kitchen know-how you need to prepare healthy meals, and you are developing a good Understanding of which foods are healthy and which ones aren’t.


In this unit, you’ll learn how to translate those skills into lasting healthy habits that can stay with you throughout your life.


These include how to plan meals for your changing needs, and your changing body, as well as ways to manage stress and keep your diet smart and focused throughout your life.


Keeping hydrated is crucial for health and well-being, but many people do not consume enough fluids each day. Around 60 percent of the body is made up of water, and around 71 percent of the planet's surface is covered by water. Perhaps it is the ubiquitous nature of water that means drinking enough each day is not at the top of many people's lists of priorities.


Fast facts on drinking water

• Adult humans are 60 percent water, and our blood is 90 percent water.

• There is no universally agreed quantity of water that must be consumed daily.

• Water is essential for the kidneys and other bodily functions.

• When dehydrated, the skin can become more vulnerable to skin disorders and wrinkling.

• Drinking water instead of soda can help with weight loss.