Healthy Eating at Home

Empowering You to Make Better Food Choices

Program Duration: 8-12 weeks (can be adjusted based on needs and resources)

Healthy Eating at Home

Do you want to reduce your reliance on takeout and convenience foods? This program will help you to make healthier choices and building confidence in cooking meals at home. Our combination of educational sessions, hands-on cooking experiences, and support, will guide you down the path to adopt a healthier eating lifestyle.

Week 1: Introduction to Healthy Eating – The Building Blocks of Nutrition

  • Importance of home-cooked meals and benefits of reducing takeout
  • Understanding macronutrients and the concept of balanced meals
  • Identifying unhealthy ingredients and hidden sugars in processed foods


Week 2: Nutrition Essentials – What’s In Your Grocery Cart?

  • Introduction to food groups and their role in a balanced diet
  • Portion control and mindful eating techniques
  • Reading and interpreting food labels
  • Smart shopping tips, budgeting, and navigating the grocery store


Week 3: Cooking Fundamentals – with Demo and Tasting

  • Basic cooking techniques (e.g., sautéing, roasting, steaming)
  • Knife skills and kitchen safety
  • Building flavor with herbs, spices, and healthy sauces


Week 4: Quick and Easy Meals

  • Time-saving cooking techniques and tips
  • Preparing healthy meals in under 30 minutes
  • Batch cooking and meal prep for busy schedules


Week 8: Flavorful and Nutritious Snacks

  • Creating satisfying and nutritious snacks at home
  • Healthy alternatives to processed snacks
  • Preparing homemade energy bars, smoothies, and dips

Week 9: Culinary Exploration

  • Ethnic cuisine and healthy adaptations
  • Exploring different cooking styles and flavors
  • Celebrating cultural diversity through food

Week 10: Mindful Eating and Long-Term Success

  • Practicing mindful eating for portion control and satisfaction
  • Strategies to overcome emotional and stress eating
  • Maintaining healthy eating habits beyond the program


You can take back control and make healthier choices, reduce reliance on takeout and convenience foods, and develop the skills and confidence to cook nutritious and delicious meals at home.