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)


Winter 1: January 17-March 7; Tuesdays 6:00-7:15 p.m.
Winter 2: January 18-March 8;Wednesdays 5:00-6:15 p.m.

Winter 3: January 18-March 8; Wednesdays 6:30-7:45 p.m.

Spring 1: March 22-May 10: Wednesdays 4:00-5:15 p.m.
Spring 2: March 23-May 11: Thursdays 5:00-6:15 p.m.

Cost: $40 for entire course ($5/class)

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: EFC Kitchen

Target Audience: Employees/dependents who have diabetes or pre-diabetes

Upcoming Dates:

February: Monday February 20 (5-6:15 p.m., 6:30-7:45 p.m.); Friday February 24 (10-11:15 a.m., 12-1:15 p.m.)
March: Friday March 10 (10:30-11:45 a.m., 12-1:15 p.m.); Monday March 27 (3:30-4:45, 5:15-6:30 p.m.)
April: Tuesday April 4 (4:30-5:45, 6-7:15 p.m.), Friday April 21 (10-11:15 a.m., 12-1:15 p.m.)
May: Tuesday May 9 (5-6:15, 6:30-7:45 p.m.), Thursday May 18 (5:30-6:45 p.m., 7-8:15 p.m.)

Cost: Free for Healthy Lifestyle Plan participants, $5 for others

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:

February: Monday February 13 (4:30-5:45, 6-7:15 p.m.), Friday February 17 (10-11:15 a.m., 12-1:15 p.m.) 
March: Tuesday March 21 (5-6:15 p.m., 6:30-7:45 p.m.)
April: Tuesday April 18 (10-11:15 a.m., 12-1:15 p.m.); Monday April 24 (5-6:15, 6:30-7:45 p.m.)
May: Tuesday May 2 (4-5:15 p.m., 5:30-6:45 p.m.), Tuesday May 16 (4:30-5:45, 6-7:15 p.m.)

Cost: Free for Healthy Lifestyle Plan participants, $5 for others

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:

February: Thursday February 16 (5:30-7 p.m.), Thursday February 23 (5:30-7 p.m.)
March: Thursday March 9 (5-6:30 p.m.), Monday March 20 (4-5:30 p.m.), Tuesday March 28 (5:30-6:45 p.m.) 
April: Tuesday April 11 (6-7:30 p.m.), Thursday April 27 (12-1:30 p.m.)
May: Monday May 1 (5-6:30 p.m.), Monday May 8 (12-1:30 p.m.), Friday May 12 (12-1:30 p.m.)

Register Online!