Nutrition Programs and Healthy Cooking Classes

Our NHRMC Wellness Dietitians host classes to help employees and dependents meet their nutrition and wellness goals.

Nutrition TeamNHRMC is dedicated to the health of its employees, their dependents and our community. Wellness Dietitians Ana Evans and Sara Parrish host healthy cooking classes to help NHRMC's employees and families live healthier lives.

Find out how to make healthier dishes for every meal. If you are enrolled in the Healthy Lifestyles Program, a cooking class or grocery store tour may help you meet your annual action item requirements. New selections include classes designed for picky eaters and healthy holidays cooking classes

We feature four- and eight-week series designed to help you make changes to your diet and nutrition. We also provide seasonally relevant classes throughout the year to help employees utilize locally sourced food in practical and tasty ways.

We also feature grocery store tours. These are designed to help you stock your cupboard and refrigerator with wholesome, budget-friendly foods that will enable you to make better food choices.

See our full menu of program offerings below to learn more about the classes offered at low or no cost to employees and dependents.

8 Week Healthy Cooking Series

The goal of the series is for participants to learn the basics of healthy eating and cooking in a hands-on and practical way. Each week, our registered dietitian focuses on a new topic that will help you gain the tools and knowledge you will need as you work to achieve your wellness goals.

Topics: Essentials of Nutrition in the Kitchen, Meal Planning and Preparation, Recipe Makeovers, Cooking with Herbs and Spices, Quick and Simple Dinners, Better Breakfasts, Beyond Basic Lunches and Snacks, and Delicious Dessert Swaps

Location: Fitness Center Kitchen

Target Audience: Employees, dependents (14 and older)

Cost: $40 for entire course ($5/class) -- cost will be deducted from Payroll after you register.

How to Register: Click Here

Check back for dates of upcoming Classes.

4 Week Food Preparation Classes

This series will show you the basics of simple, tasty and healthy food preparation. Each week we will explore creative and budget-conscious ways to prepare a new food group and meal time. Our motto is “Cook once, eat 5 times!” Join us to learn how to prepare homemade, healthy food for one or for the whole family. Food preparation is an important strategy for maintaining a healthy body weight and improving your overall health status. Join us to learn more!

Cost: $20 (will be deducted from Payroll after registration)

Location: Fitness Center Teaching Kitchen

How to Register: Click Here

Check Back for New Classes 

Healthy Lifestyles Plan: Salt Smarts (for Hypertension)

The key to improving heart health is much more than putting down the salt shaker. This class will empower employees and dependents who have hypertension with information and demonstrations on where salt comes from, nutrition label reading and tasty alternatives that will lower their blood pressure and improve their overall health.  

Topics:  American Heart Association’s recommendations for salt intake, DASH Diet 101 and  tasty whole food based recipes that are simple to make and naturally low in salt.

Target Audience: Employees/dependents who have hypertension or are at risk for hypertension, and anyone looking to ditch their salt habit and try some delicious new recipes.

Upcoming Classes:

 Day Date Begin End
Wednesday Nov. 29 4:15 p.m. 5:15 p.m.
Wednesday Nov. 29 5:30 p.m. 6:30 p.m.
 Tuesday Dec. 12 Noon 1 p.m.
Tuesday Dec. 12 4 p.m. 5 p.m.
Tuesday Dec. 12 5:30 p.m. 6:30 p.m.

Cost: Free for Healthy Lifestyle Plan participants, $5 for others (will be deducted from Payroll after registration)

Register Online

 

Healthy Grocery Store Tours

NHRMC’s grocery store tours are designed to take the question mark out of healthy eating! If you have pre-diabetes, diabetes, hypertension, food allergies, trouble losing weight or are just looking to improve your diet a grocery store tour can help you make better choices. 

Topics: Review food labels and learn how to evaluate products, what to buy organic, healthy and quick meal ideas, smart snacking, learn new ingredients, creative ideas to increase fruit/veggie intake, eating for heart health and to lower blood sugar, reaching a healthy weight and answer questions along the way

Location: Harris Teeter - corner of Shipyard Boulevard/College Road

Target Audience: Employees/Dependents

Upcoming Classes:

 Day Date Begin End
Wednesday Nov. 1 3:30 p.m. 4:30 p.m.
Thursday Nov. 9 Noon

1 p.m.

Thursday Nov. 30 5 p.m. 6 p.m.
Monday Dec. 11 6 p.m. 7 p.m.
Thursday Dec. 14 5:30 p.m. 6:30 p.m.

                                                                                                                                             

Register Online!

Healthy Foods for Picky Eaters

This class for kids and adults is targeted to help picky eaters enjoy new and healthy foods. Parents and kids of all ages are welcome. Children under the age of 13 must be accompanied by an adult.

Cost: $5 per class

Location: Fitness Center Teaching Kitchen

How to register: Click here

Upcoming Classes:

Day  Date Time
Thursday Nov. 9 3:45 p.m.
Thursday Nov. 9 5:30 p.m.
Wednesday Nov. 15 Noon
                

 

Healthy for the Holidays

Join us for some holiday cooking classes that support the fitness center's Maintain, Don't Gain program. Classes will teach participants how to enjoy healthier side dishes, smarter appetizers and lighter desserts.

Topics: Traditional recipe makeovers, reducing sugar and salt, weight management strategies

Location: Fitness Center Teaching Kitchen

Cost: $5 per class

How to register: Click here

Upcoming Classes:

 Class Day Date Time
Healthy Sides Monday Nov. 13 4 p.m.
Healthy Sides Monday Nov. 13 5:30 p.m.
Apps & Drinks Tuesday Nov. 14 3:45 p.m.
Apps & Drinks Tuesday Nov. 14 5 p.m.
Desserts Wednesday Nov. 15 4:30 p.m.
Desserts Wednesday Nov. 15 5:45 p.m.
Desserts Monday Dec. 4 4:30 p.m.
Desserts Monday Dec. 4 5:45 p.m.
Healthy Sides Tuesday Dec. 5 3:30 p.m.
Healthy Sides Tuesday Dec. 5 5 p.m.
Apps & Drinks Wednesday Dec. 6 4 p.m.
Apps & Drinks Wednesday Dec. 6 5:30 p.m.
                                                                                                       

  

Healthy Lifestyles Plan: Sugar Savvy (for Diabetes)

If you have diabetes or pre-diabetes, food has the power to improve your health and well-being. The goal of this class is to empower employees and dependents with information and demonstrations on how food choices can prevent, treat and improve diabetes.

Topics: The Role of Food in Diabetes Management,  Foods that Improve Blood Glucose Levels, Principles of Practical and Delicious Meal Preparation

Location: Fitness Center Kitchen

Target Audience: Employees/dependents who have diabetes or pre-diabetes, and anyone looking to ditch their sugar habit and get some delicious new recipes.

Cost: Free for Healthy Lifestyles Plan participants, $5 for others (will be deducted from Payroll after registration)

How to Register: Click Here

Upcoming Classes:

Day Date Begin End
Monday Nov. 6 4 p.m. 5 p.m.
Monday Nov. 6 5:30 p.m. 6:30 p.m.
 Tuesday Nov. 28 3:45 p.m. 5 p.m.
Tuesday Nov. 28 5 p.m. 6 p.m.
Wednesday Dec. 13 Noon 1 p.m.
Wednesday Dec. 13 5 p.m. 6 p.m.