The tools inside every course
Each course comes with its own set of tools, linked from the lessons where you need them. Your entries save to your account, build into charts and download as PDFs.
- TrackersLog one or two things a day, such as meals, sleep or symptoms, and watch the pattern build into a chart you can take to an appointment with your family doctor or nurse practitioner.Symptom and food diary (Complete Menopause Nutrition Course), Two-week sleep diary (Complete Better Sleep Course), Allergen introduction log (Starting Solid Foods), Falls diary (Balance and Everyday Mobility)
- PlannersFill in a week of meals, a routine or a longer plan, with ideas to pick from so you are never starting from a blank page.7-day menopause meal planner (Complete Menopause Nutrition Course), 12-week preparation planner (Complete Preconception Course), Wind-down routine planner (Complete Better Sleep Course), Weekly budget meal planner (Healthy Eating on a Budget)
- CalculatorsWork out a number that matters to you, with a plain-English note on what it means and its limits. Results are general information, not a diagnosis or a personal target.Caffeine counter (Pregnancy Food Safety), Cost-per-meal calculator (Healthy Eating on a Budget), Energy needs calculator (Calorie Deficit Explained), Sleep efficiency calculator (Complete Better Sleep Course)
- CheckersTick through a short checklist or self-check and get a clear next step, including when it is time to speak to your family doctor, nurse practitioner, midwife or public health nurse.Readiness signs checker (Starting Solid Foods), Pre-pregnancy checklist (Complete Preconception Course), Home falls hazard checklist (Balance and Everyday Mobility), Pump and bottle cleaning checklist (Expressing & Storing Breast Milk)
- BuildersPut together a balanced plate, lunch or routine from real options and see straight away what is missing, using the Canada's Food Guide plate as the model.Pregnancy plate guide (Pregnancy Nutrition for Beginners), Mix-and-match lunchbox builder (Healthy Lunchbox Planning), New-food ladder (Fussy Eating Strategies), Picture bedtime routine chart (Bedtime Routines for Children)
- ListsShopping lists, swap lists and food lists you can edit, check off at the grocery store and print for the fridge door.Budget shopping list and low-cost protein list (Healthy Eating on a Budget), Priority food allergens checklist (Food Allergy Awareness for Parents), Fridge door list: safe, take care, avoid (Complete Pregnancy Nutrition Course), Family shopping list by aisle (Family Meal Planning)
- TemplatesFill-in sheets and question lists that help you get organized and make the most of an appointment.Fillable birth plan (Creating a Birth Plan), Doctor's appointment prep sheet (Complete Menopause Nutrition Course), Emergency information sheet (Building a Family Care Plan), Weekly couple check-in (Better Communication for Couples)
- CardsPocket-sized guides, scripts and exercises to print and keep where you need them, such as by the high chair or on the fridge.Gagging vs choking card (Starting Solid Foods), Breast milk storage times chart (Expressing & Storing Breast Milk), Balance exercise cards (Balance and Everyday Mobility), Calm bedtime script cards (Bedtime Routines for Children)
- Guided audioShort guided sessions read aloud by your device, with the full script on screen and ready to download.10-minute guided wind-down (Complete Better Sleep Course), Back to sleep after a night sweat (Sleep and Menopause), Balloon breathing for parent and child (Helping Children Manage Emotions), Calm expressing: a 5-minute guided settle (Returning to Work While Breastfeeding)
How the tools work
- Linked to lessons: a lesson tells you which tool to open and when, so you put each idea to work straight away.
- Saved to your account: entries save as you go and appear on your My Progress page, on any device you sign in on.
- Charts: trackers turn your entries into simple charts, so you can see patterns over a week or a month.
- PDF downloads: print a planner for the fridge or take a filled-in question sheet to your next appointment.
Built on Canadian guidance
Plate builders and meal planners use the Canada's Food Guide plate: half vegetables and fruits, a quarter whole grain foods, a quarter protein foods and water as your drink of choice. Because the food guide uses proportions rather than daily servings, any portion guide in a tool is a MyNutriCare planning aid, not an official Health Canada serving.
- Label tools use the Nutrition Facts table and % Daily Value: 5% DV or less is a little, 15% DV or more is a lot.
- Allergy tools use Canada's priority food allergens.
- Pregnancy caffeine tools use Health Canada's advice to stay below 300 mg a day.
- Units are metric (g, mL, kg, °C), and money is in Canadian dollars.
What the tools can and cannot do
Our tools help you organize information and spot patterns. They do not diagnose any condition, assess a baby's development or tell you which medicine to take. Calculators that estimate energy needs are for healthy adults only and are not for use in pregnancy, while breastfeeding, by anyone under 18 or by anyone with a history of disordered eating. Where a checker includes warning signs, it tells you which service to contact, such as your family doctor or nurse practitioner, your provincial or territorial health line (811 in most provinces) or 911.
Questions about the tools
Can I use the tools without buying a course?
No. Each set of tools is part of its course and opens once you are enrolled. The course page lists every tool included.
Who can see what I enter?
Only you, when signed in to your account. We do not use your tool entries for advertising and we do not sell them. See our privacy policy.
Will a calculator give me a personal calorie target?
No. Energy calculators give a general estimate for healthy adults, with a note on how to read it. For a personal plan, or if you have a health condition, speak to your family doctor or nurse practitioner or a registered dietitian.
Do the audio sessions need headphones?
No, but they can help. The sessions are read aloud by your device's built-in voice, and the full script is always on screen.
Start with one small change this week
Pick a course, open the first lesson on your phone and try the first tool the same day.