How to eat healthy: nutrition for beginners - free course from Skillbox, training, Date: December 5, 2023.

Current member of the Russian Union of Nutritionists, Dieticians and Food Industry Specialists (RUSNDP). UNICEF certified child nutrition specialist. Medical journalist.

What is proper nutrition and why is it needed?
You will learn what evidence-based nutrition is and where to look for reliable information about nutrition and health. Trace the connection between nutrition and quality of life. Formulate a goal to change your eating habits.

Balanced diet
You will understand what a balanced diet is. Use formulas to calculate the optimal caloric content of your menu. Identify the 5 food groups and their volume in the diet.

How diets work
Find out why diets are so popular. Study the mechanism of their operation and the reasons for failures. You will understand how to comfortably switch from a dietary diet to healthy eating habits.

Myths about nutrition
Learn to check the accuracy of facts and distinguish evidence-based nutrition from myths and scams.

How to shop for groceries rationally
Check your grocery basket using the checklist. You will understand how you can replace some types of products with others without loss. Learn to plan your shopping list and your trip to the store. You will be able to read labels and understand the actual ingredients of products.

How to organize your kitchen space
You will learn how to think through the kitchen space so that it is convenient and comfortable for the cooking process. Make a list of necessary household appliances and utensils that will allow you to cook quickly and tasty. You will understand how to properly store food.

How and what to cook
Learn to turn cooking from a chore into an enjoyable process. You will discover new recipes and dishes that you don’t need to spend a lot of time on. You will understand how cooking affects food, and you will be able to choose the appropriate method for preparing food.

How to organize food in society
Analyze how your family and friends influence your eating habits. Learn to distinguish physiological hunger from a spontaneous emotional desire to eat. You will be able to use tools that help you not eat without feeling hungry. You will understand how you can organize meals with your partner, family, and friends.

How to eat balanced meals outside of home
Learn how to choose cafes and restaurants with the most suitable menu for you. You will be able to identify and order the healthiest dishes at your usual catering outlets. Create a plan for eating out based on your basic routine.

Bonus module. How to organize children's meals
You will understand what really affects children's nutrition. Familiarize yourself with WHO recommendations on infant nutrition. Learn to create a balanced diet for your child depending on his level of physical activity and age. Choose new recipes for the children's menu.

Final work. Individual diet for a week
You will create your diet for 7 days. Calculate portions, create a meal schedule, think through your shopping plan, grocery basket and menu. Prepare your work in a presentation and defend it in front of a professional nutritionist.