Nutrition, Healthy Cooking Classes

NHRMC Wellness Dietitian Ana Zeller hosts classes to help employees and dependents meet their nutrition and wellness goals.

CookingClassNHRMC is dedicated to the health of its employees, their dependents and our community. These nutrition and healthy cooking classes illustrate NHRMC's dedication to helping our employees live healthier lives.

Find out how to make healthier dishes for every meal. We have classes focused on diabetes and hypertension, and we feature an eight-week series designed to help you make changes to your diet and nutrition and provide seasonally relevant classes throughout the year. 

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.

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)

Dates (No classes the week of July 4):

  • June 13-August 8: Tuesdays, 3:45-5:00 p.m.
  • June 14-August 9: Wednesdays, 5:30-6:45 p.m.
  • June 14-August 9: Wednesdays, 7:00-8:15 p.m.

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

Register online!

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

Upcoming Dates:

June: Thursday, June 15 (4:30-5:30 p.m., 5:45-6:45 p.m.)

July: Monday, July 10 (3:30-4:30 p.m., 4:45-5:45 p.m.)

August: Friday, August 4 (10:30-11:30 a.m., noon-1:00 p.m.); Monday, August 7 (5:30-6:30 p.m., 6:45-7:45 p.m.)

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

Register Online

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

Upcoming Dates:

May: Tuesday May 16 (4:30-5:45, 6-7:15 p.m.)

June: Monday, June 19 (4:30-5:30 p.m., 5:45-6:45 p.m.)

July: Thursday, July 13 (5:30-6:30 p.m., 6:45-7:45 p.m.)

August: Wednesday, August 16 (noon-1:00 p.m., 5:30-6:30 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 Dates:

 Day Month Date Begin End
Monday May 22 6:00 p.m. 7:30 p.m.
Monday June 12 5:30 p.m. 7:00 p.m.
Wednesday June 28 noon 1:30 p.m.
Monday July 17 5:00 p.m. 6:30 p.m.
Thursday July 20 5:30 p.m. 7:00 p.m.

Register Online!

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!

4 Week Healthy Food Preparation Series Session 1: June 12-July 15 (no classes 4th of July week) 
• FP Summer 1: Tuesdays 5:30-6:30 p.m.
• FP Summer 2: Wednesdays 12-1 p.m. 
• FP Summer 3: Wednesdays 3:45-4:45 p.m.

4 Week Healthy Food Preparation Series Session 2: July 23rd-August 19
• FP Summer 4: Tuesdays 12-1 p.m.
• FP Summer 5: Tuesdays 5:30-6:30 p.m.
• FP Summer 6: Wednesdays 4-5 p.m.

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

Register Online!