Nutrition
Understanding New Zealand’s Eating and Activity Guidelines
The four food groups, serving sizes and water-first advice explained simply, so you can check your own meals in seconds.
NZ$19.99Buy
All courses
Every course is self-paced, written to New Zealand guidance and comes with its own trackers, planners and checklists. Filter by topic, level or price.
Nutrition
Healthy Meal Planning
A quick weekly routine for balanced meals, whether you cook for one or a full house, with batch cooking and leftovers built in.
NZ$34.99Buy
Nutrition
Reading Food Labels
Shop with confidence: compare products per 100 g, decode ingredient lists and know what the stars really tell you.
NZ$29.99Buy
Nutrition
Healthy Eating on a Budget
Make your food money go further with a cost-per-meal calculator, budget shopping list and freezer plan, plus where to find food support.
NZ$29.99Buy
Nutrition
Gut Health and Digestive Wellness
Practical gut health without expensive products: track plant variety, raise fibre slowly and know which symptoms need a GP visit.
NZ$34.99Buy
Weight Management
Calorie Deficit Explained
Energy balance in plain English: estimate your needs in kJ, plan a modest deficit and track progress week by week.
NZ$29.99Buy
Weight Management
Meal Planning for Weight Loss
Satisfying meals that keep you full, planned ahead and batch cooked, with snack swaps for the moments that usually derail you.
NZ$34.99Buy
Weight Management
Emotional Eating and Weight Loss
Notice the feelings behind the food and respond differently, without a diet or counting kilojoules.
NZ$34.99Buy
Weight Management
Understanding Food Cravings
A short, guilt-free course on cravings, with satisfying swaps that still feel enjoyable.
NZ$19.99Buy
Weight Management
Healthy Midlife Weight Management
Manage the slow midlife drift with a protein tracker, strength planner and 7-day meal plan, focused on health rather than quick fixes.
NZ$34.99Buy
Weight Management
Preventing Weight Regain
Keep the progress you worked for with a maintenance energy calculator, high-risk situations planner and anchor cards.
NZ$29.99Buy
Preconception
Complete Preconception Course
A 12-week preparation plan for you and your partner, covering supplements, lifestyle and the questions to take to your GP.
NZ$37.99Buy
Preconception
Folic Acid, Iodine and Vitamin D Before Pregnancy
Folic acid, iodine and vitamin D made clear, including who may need a higher folic acid dose and what to ask your GP or pharmacist.
NZ$24.99Buy
Pregnancy
Pregnancy Nutrition for Beginners
A short, friendly start to pregnancy eating that covers what matters most without the overwhelm.
NZ$24.99Buy
Pregnancy
First Trimester Nutrition
Gentle, realistic eating for the first 12 weeks, even when toast and crackers are all you can face.
NZ$29.99Buy
Pregnancy
Pregnancy Food Safety
Clear, calm food safety answers for pregnancy, from deli meats and sushi to soft cheese and coffee.
NZ$24.99Buy
Pregnancy
Pregnancy Vitamins and Supplements
Cut through the supplement aisle with a stage-by-stage checklist, daily tracker and label checker.
NZ$29.99Buy
Pregnancy
Creating a Birth Plan
Make informed, flexible birth choices with your LMC, using an options checklist and a briefing sheet for your support person.
NZ$24.99Buy
Pregnancy
Complete Pregnancy Nutrition Course
Every trimester sorted, from early sickness to the weeks after birth, with shopping lists built around New Zealand food safety advice.
NZ$47.99Buy
Postnatal
Postnatal Nutrition
Realistic food for the fourth trimester, whether you breastfeed or formula feed, built around tired days and one free hand.
NZ$29.99Buy
Postnatal
Nutrition While Breastfeeding
Nourish yourself while you feed your baby, without strict rules or special foods, with checkers for caffeine and alcohol.
NZ$29.99Buy
Postnatal
Sleep for New Parents
Get through the newborn nights as a team, with a rest planner, a parent sleep log and a baby safe sleep checklist.
NZ$29.99Buy
Postnatal
Relationship After Having a Baby
Simple tools for new parents to stay a team, including a check for both partners on whether it is more than the baby blues.
NZ$34.99Buy
Postnatal
First 6 Weeks With Baby
A calm companion for the first six weeks, with a feed, nappy and sleep log, a red-flag checker and a visitors plan.
NZ$34.99Buy
Infant Feeding
Formula Feeding Basics
Safe, confident bottle feeding with clear prep steps, a feed log and an amount-by-age sheet to talk through with your Plunket nurse.
NZ$24.99Buy
Infant Feeding
Combination Feeding Education
A gentle guide to giving breast and bottle together, with a supply-protection checklist and paced feeding card for close, unhurried feeds.
NZ$29.99Buy
Infant Feeding
Expressing & Storing Breast Milk
Everything about expressing and storing breast milk, from your first hand-expressed drops to a tidy, well-labelled freezer.
NZ$29.99Buy
Infant Feeding
Returning to Work While Breastfeeding
A practical plan for keeping breastfeeding going after parental leave, with storage and hygiene rules for the work fridge.
NZ$24.99Buy
Infant Feeding
Starting Solid Foods
From the first spoonful to whānau meals, with a readiness checker and a simple plan for introducing peanut and egg.
NZ$29.99Buy
Infant Feeding
Starting Solid Foods
From the first spoonful to whānau meals, with a readiness checker and a simple plan for introducing peanut and egg.
NZ$29.99Buy
Infant Feeding
Baby-Led Weaning Education
Let your baby feed themselves with confidence, from the first soft strips to sharing whānau meals at the table.
NZ$29.99Buy
Infant Feeding
Baby-Led Weaning Education
Let your baby feed themselves with confidence, from the first soft strips to sharing whānau meals at the table.
NZ$29.99Buy
Parenting
Understanding Toddler Behaviour
Understand what your toddler is trying to tell you, and respond in ways that teach rather than punish.
NZ$24.99Buy
Parenting
Understanding Toddler Behaviour
Understand what your toddler is trying to tell you, and respond in ways that teach rather than punish.
NZ$24.99Buy
Parenting
Helping Children Manage Emotions
Practical emotion coaching for parents and whānau, with a feelings chart, calm-down corner checklist and a breathing game to share.
NZ$29.99Buy
Parenting
Helping Children Manage Emotions
Practical emotion coaching for parents and whānau, with a feelings chart, calm-down corner checklist and a breathing game to share.
NZ$29.99Buy
Parenting
Handling Toddler Tantrums
Spot the triggers, head off many meltdowns and handle the rest calmly, with in-the-moment cards for home, the supermarket and the car.
NZ$29.99Buy
Parenting
Handling Toddler Tantrums
Spot the triggers, head off many meltdowns and handle the rest calmly, with in-the-moment cards for home, the supermarket and the car.
NZ$29.99Buy
Parenting
Bedtime Routines for Children
Swap the nightly bedtime battle for a predictable routine, with a picture chart your child can follow and scripts for the tricky moments.
NZ$29.99Buy
Parenting
Bedtime Routines for Children
Swap the nightly bedtime battle for a predictable routine, with a picture chart your child can follow and scripts for the tricky moments.
NZ$29.99Buy
Parenting
Screen Time and Family Life
Agree screen rules as a family, not a fight, with a weekly tracker and a list of screen-free ideas kids will actually enjoy.
NZ$29.99Buy
Parenting
Screen Time and Family Life
Agree screen rules as a family, not a fight, with a weekly tracker and a list of screen-free ideas kids will actually enjoy.
NZ$29.99Buy
Parenting
Parenting After Separation
Practical tools and scripts for separated parents, with signposts to New Zealand family support services when you need more help.
NZ$34.99Buy
Parenting
Parenting After Separation
Practical tools and scripts for separated parents, with signposts to New Zealand family support services when you need more help.
NZ$34.99Buy
Child Nutrition
Toddler Nutrition
Feed your toddler with less guesswork, using realistic portions and a variety tracker instead of kilojoule targets.
NZ$29.99Buy
Child Nutrition
Toddler Nutrition
Feed your toddler with less guesswork, using realistic portions and a variety tracker instead of kilojoule targets.
NZ$29.99Buy
Child Nutrition
Healthy Lunchbox Planning
Term-ready lunchboxes made simple, with a mix-and-match builder, shopping list and school food rules checklist.
NZ$24.99Buy
Child Nutrition
Healthy Lunchbox Planning
Term-ready lunchboxes made simple, with a mix-and-match builder, shopping list and school food rules checklist.
NZ$24.99Buy
Child Nutrition
Fussy Eating Strategies
Calm, step-by-step ways to widen what your child eats, with a 7-day plan and table rules that take the pressure off everyone.
NZ$29.99Buy
Child Nutrition
Fussy Eating Strategies
Calm, step-by-step ways to widen what your child eats, with a 7-day plan and table rules that take the pressure off everyone.
NZ$29.99Buy
Child Nutrition
Food Allergy Awareness for Parents
Calm, practical allergy know-how for parents, from reading labels under New Zealand rules to briefing schools and early learning centres.
NZ$29.99Buy
Child Nutrition
Food Allergy Awareness for Parents
Calm, practical allergy know-how for parents, from reading labels under New Zealand rules to briefing schools and early learning centres.
NZ$29.99Buy
Child Nutrition
Family Meal Planning
A week of family dinners planned in one sitting, with a batch-cook plan and easy ways to adapt one meal for every age at the table.
NZ$29.99Buy
Child Nutrition
Family Meal Planning
A week of family dinners planned in one sitting, with a batch-cook plan and easy ways to adapt one meal for every age at the table.
NZ$29.99Buy
Relationships
Complete Healthy Marriage Course
Everyday marriage skills for married, civil union and de facto couples, starting with a relationship health check you do together.
NZ$47.99Buy
Relationships
Complete Healthy Marriage Course
Everyday marriage skills for married, civil union and de facto couples, starting with a relationship health check you do together.
NZ$47.99Buy
Relationships
Better Communication for Couples
Learn to listen properly and speak up kindly, with tools you can use together tonight, whether you are married, de facto or dating.
NZ$34.99Buy
Relationships
Better Communication for Couples
Learn to listen properly and speak up kindly, with tools you can use together tonight, whether you are married, de facto or dating.
NZ$34.99Buy
Relationships
Rebuilding Trust
A structured path for couples who both want to try again, plus a private checker for when counselling is the better next step.
NZ$34.99Buy
Relationships
Rebuilding Trust
A structured path for couples who both want to try again, plus a private checker for when counselling is the better next step.
NZ$34.99Buy
Relationships
Healthy Conflict Resolution for Couples
Fair-fight rules, a cool-down plan and a repair script for couples who want fewer rows and faster make-ups.
NZ$29.99Buy
Relationships
Healthy Conflict Resolution for Couples
Fair-fight rules, a cool-down plan and a repair script for couples who want fewer rows and faster make-ups.
NZ$29.99Buy
Relationships
Managing In-Law Boundaries
Agree your family boundaries as a couple first, then talk to your in-laws with confidence using ready-made conversation scripts.
NZ$29.99Buy
Relationships
Managing In-Law Boundaries
Agree your family boundaries as a couple first, then talk to your in-laws with confidence using ready-made conversation scripts.
NZ$29.99Buy
Mental Wellbeing
Reframing Unhelpful Thoughts
Practical CBT-style skills to notice unhelpful thinking and find a more balanced view, while you wait for support or alongside it.
NZ$29.99Buy
Mental Wellbeing
Reframing Unhelpful Thoughts
Practical CBT-style skills to notice unhelpful thinking and find a more balanced view, while you wait for support or alongside it.
NZ$29.99Buy
Mental Wellbeing
Managing Anger Constructively
Practical, private self-help for everyday anger, with an anger log, warning signs checker and calm-down cards you can use anywhere.
NZ$34.99Buy
Mental Wellbeing
Managing Anger Constructively
Practical, private self-help for everyday anger, with an anger log, warning signs checker and calm-down cards you can use anywhere.
NZ$34.99Buy
Sleep
Complete Better Sleep Course
The full sleep reset: diary, sleep efficiency calculator and bedroom checklist, with clear signs for when to talk to your GP.
NZ$47.99Buy
Sleep
Complete Better Sleep Course
The full sleep reset: diary, sleep efficiency calculator and bedroom checklist, with clear signs for when to talk to your GP.
NZ$47.99Buy
Sleep
Sleep and Menopause
Better nights in perimenopause and beyond, with a wind-down plan built around hot flushes and early waking.
NZ$29.99Buy
Sleep
Sleep and Menopause
Better nights in perimenopause and beyond, with a wind-down plan built around hot flushes and early waking.
NZ$29.99Buy
Menopause & Women's Health
Complete Menopause Nutrition Course
Food for every menopause stage, covering bones, heart, energy and weight, with a symptom and food diary to spot your own patterns.
NZ$47.99Buy
Menopause & Women's Health
Complete Menopause Nutrition Course
Food for every menopause stage, covering bones, heart, energy and weight, with a symptom and food diary to spot your own patterns.
NZ$47.99Buy
Menopause & Women's Health
Perimenopause Nutrition
Food that works with perimenopause, not against it, plus a weekly meal planner and a GP prep sheet.
NZ$34.99Buy
Menopause & Women's Health
Perimenopause Nutrition
Food that works with perimenopause, not against it, plus a weekly meal planner and a GP prep sheet.
NZ$34.99Buy
Menopause & Women's Health
Menopause and Healthy Weight
A realistic, no-crash-diet look at midlife body changes, with a protein tracker, strength planner and meal plan.
NZ$34.99Buy
Menopause & Women's Health
Menopause and Healthy Weight
A realistic, no-crash-diet look at midlife body changes, with a protein tracker, strength planner and meal plan.
NZ$34.99Buy
Menopause & Women's Health
Menopause Meal Planning
Stop wondering what to cook: a ready-made 4-week menopause plan with lists and recipe cards the whole household can share.
NZ$29.99Buy
Menopause & Women's Health
Menopause Meal Planning
Stop wondering what to cook: a ready-made 4-week menopause plan with lists and recipe cards the whole household can share.
NZ$29.99Buy
Fitness
Strength Training Basics
No gym needed: learn the basic moves, build up over eight weeks and make strength a habit that fits around work and whānau.
NZ$24.99Buy
Fitness
Strength Training Basics
No gym needed: learn the basic moves, build up over eight weeks and make strength a habit that fits around work and whānau.
NZ$24.99Buy
Healthy Ageing
Complete Healthy Ageing Course
Practical steps for ageing well in Aotearoa, from strength and kai to friendships and health checks, with planners you can print.
NZ$37.99Buy
Healthy Ageing
Complete Healthy Ageing Course
Practical steps for ageing well in Aotearoa, from strength and kai to friendships and health checks, with planners you can print.
NZ$37.99Buy
Healthy Ageing
Nutrition for Older Adults
Simple food for later life, with a malnutrition risk checker, easy meal planner and appetite boosters for days when eating is hard.
NZ$29.99Buy
Healthy Ageing
Nutrition for Older Adults
Simple food for later life, with a malnutrition risk checker, easy meal planner and appetite boosters for days when eating is hard.
NZ$29.99Buy
Healthy Ageing
Strength for Older Adults
Gentle, safe strength training for older people, at home and at your own pace, so everyday tasks feel easier.
NZ$29.99Buy
Healthy Ageing
Strength for Older Adults
Gentle, safe strength training for older people, at home and at your own pace, so everyday tasks feel easier.
NZ$29.99Buy
Healthy Ageing
Balance and Everyday Mobility (Falls Prevention)
Simple balance moves and a safer home for older New Zealanders, plus clear steps for what to do and who to call if a fall happens.
NZ$29.99Buy
Healthy Ageing
Balance and Everyday Mobility (Falls Prevention)
Simple balance moves and a safer home for older New Zealanders, plus clear steps for what to do and who to call if a fall happens.
NZ$29.99Buy
Healthy Ageing
Supporting an Ageing Parent
Keep your parent at the centre of every decision, with conversation starter cards and a planner for sharing responsibilities.
NZ$34.99Buy
Healthy Ageing
Supporting an Ageing Parent
Keep your parent at the centre of every decision, with conversation starter cards and a planner for sharing responsibilities.
NZ$34.99Buy
Family Caregiving
Supporting an Older Person With Poor Appetite
Gentle, practical ideas for families when an older relative is eating less, and clear signs for when to involve the GP.
NZ$24.99Buy
Family Caregiving
Supporting an Older Person With Poor Appetite
Gentle, practical ideas for families when an older relative is eating less, and clear signs for when to involve the GP.
NZ$24.99Buy
Family Caregiving
Managing Carer Stress
Look after yourself while you look after someone else, with a stress tracker, respite planner and a five-minute breathing reset.
NZ$29.99Buy
Family Caregiving
Managing Carer Stress
Look after yourself while you look after someone else, with a stress tracker, respite planner and a five-minute breathing reset.
NZ$29.99Buy
Family Caregiving
Building a Family Care Plan
One shared plan for the person you care for, with roles, contacts and emergency details ready for whānau, GPs and support services.
NZ$29.99Buy
Family Caregiving
Building a Family Care Plan
One shared plan for the person you care for, with roles, contacts and emergency details ready for whānau, GPs and support services.
NZ$29.99Buy
Self-Care & Confidence
Learning to Set Boundaries
Learn where your limits are and how to hold them kindly, with saying-no scripts for whānau, friends and work.
NZ$29.99Buy
Self-Care & Confidence
Learning to Set Boundaries
Learn where your limits are and how to hold them kindly, with saying-no scripts for whānau, friends and work.
NZ$29.99Buy
Menopause & Women's Health
Complete Menopause Guide (everything in one place)
The whole menopause journey explained, with a symptom tracker, GP and MHT question list and a lifestyle plan built for New Zealand.
NZ$47.99Buy
Menopause & Women's Health
Complete Menopause Guide (everything in one place)
The whole menopause journey explained, with a symptom tracker, GP and MHT question list and a lifestyle plan built for New Zealand.
NZ$47.99Buy
Menopause & Women's Health
Understanding Perimenopause
A short, clear introduction to perimenopause, with a symptom checklist and a GP prep sheet so you can ask for the right help.
NZ$24.99Buy
Menopause & Women's Health
Understanding Perimenopause
A short, clear introduction to perimenopause, with a symptom checklist and a GP prep sheet so you can ask for the right help.
NZ$24.99Buy
Menopause & Women's Health
Menopause Symptom Tracking & GP Appointment Prep
Turn scattered symptoms into a clear 8-week picture and a short script, so your next GP visit is focused and useful.
NZ$24.99Buy
Menopause & Women's Health
Menopause Symptom Tracking & GP Appointment Prep
Turn scattered symptoms into a clear 8-week picture and a short script, so your next GP visit is focused and useful.
NZ$24.99Buy
Menopause & Women's Health
Understanding MHT (HRT) and Other Treatment Options
Plain-language education on menopause options, with myths vs evidence cards and a comparison sheet to take to your GP or pharmacist.
NZ$34.99Buy
Menopause & Women's Health
Understanding MHT (HRT) and Other Treatment Options
Plain-language education on menopause options, with myths vs evidence cards and a comparison sheet to take to your GP or pharmacist.
NZ$34.99Buy
Menopause & Women's Health
Hot Flushes & Night Sweats: Practical Coping
Practical ways to cope with hot flushes and night sweats, from a trigger diary to a bedroom checklist, alongside any care from your GP.
NZ$29.99Buy
Menopause & Women's Health
Hot Flushes & Night Sweats: Practical Coping
Practical ways to cope with hot flushes and night sweats, from a trigger diary to a bedroom checklist, alongside any care from your GP.
NZ$29.99Buy
Menopause & Women's Health
Menopause, Mood and Anxiety
Track your mood alongside your symptoms, build a coping plan and find the right New Zealand support when you need it.
NZ$34.99Buy
Menopause & Women's Health
Menopause, Mood and Anxiety
Track your mood alongside your symptoms, build a coping plan and find the right New Zealand support when you need it.
NZ$34.99Buy
Menopause & Women's Health
Menopause Brain Fog and Memory
Make sense of foggy days with a focus tracker, memory tools sheet and work adjustments list, plus a red-flag checker for peace of mind.
NZ$29.99Buy
Menopause & Women's Health
Menopause Brain Fog and Memory
Make sense of foggy days with a focus tracker, memory tools sheet and work adjustments list, plus a red-flag checker for peace of mind.
NZ$29.99Buy
Menopause & Women's Health
Strength Training for Menopause
A beginner-friendly strength plan for midlife women that works around hot flushes, tiredness and busy weeks.
NZ$34.99Buy
Menopause & Women's Health
Strength Training for Menopause
A beginner-friendly strength plan for midlife women that works around hot flushes, tiredness and busy weeks.
NZ$34.99Buy
Menopause & Women's Health
Pelvic Floor and Bladder Health in Menopause
Discreet, step-by-step pelvic floor training for midlife and beyond, with exercise cards and a practice log to keep you on track.
NZ$29.99Buy
Menopause & Women's Health
Pelvic Floor and Bladder Health in Menopause
Discreet, step-by-step pelvic floor training for midlife and beyond, with exercise cards and a practice log to keep you on track.
NZ$29.99Buy
Menopause & Women's Health
Menopause at Work (for women)
For women managing menopause at work: a symptom diary, adjustment ideas and words to start the conversation with your manager.
NZ$34.99Buy
Menopause & Women's Health
Menopause at Work (for women)
For women managing menopause at work: a symptom diary, adjustment ideas and words to start the conversation with your manager.
NZ$34.99Buy
Menopause & Women's Health
Menopause Awareness for Managers
Give your managers the confidence to support staff through menopause, with a conversation guide, adjustments list and policy starter.
NZ$37.99Buy
Menopause & Women's Health
Menopause Awareness for Managers
Give your managers the confidence to support staff through menopause, with a conversation guide, adjustments list and policy starter.
NZ$37.99Buy
No courses match these filters. Try another topic or price, or clear the filters to see everything.
Not sure where to start?
These three courses cover the basics that most other courses build on: the four food groups, food labels and eating well when money is tight.
How the three levels work
| Level | What you get | Typical length | Price |
|---|---|---|---|
| Foundation | The essentials of one topic in plain words, with a few core tools. | About 1 hour | NZ$19.99 to NZ$24.99 |
| Focused | One topic in depth, with more examples and a full set of tools. | About 2 hours | NZ$24.99 to NZ$37.99 |
| Premium | A complete course across a whole area, with the widest range of tools. | About 4 to 5 hours | NZ$37.99 to NZ$47.99 |
Every level has at least five modules, a final check of 10 questions and a certificate when you pass. Prices are in New Zealand dollars and include GST, and you pay once.
Written for New Zealand
Our New Zealand courses use the guidance you will hear from your GP, LMC midwife or Plunket nurse:
- the Eating and Activity Guidelines for New Zealand Adults from the Ministry of Health – Manatū Hauora, with its four food groups and plain water as the first choice of drink;
- the Healthy Eating Guidelines for New Zealand Babies and Toddlers for starting solids and feeding young children;
- New Zealand Food Safety advice on food in pregnancy;
- the Sit less, move more physical activity guidelines.
Food label lessons teach the Nutrition Information Panel and the Health Star Rating, with energy in kilojoules first. Alcohol is counted in New Zealand standard drinks, and all amounts are metric. Where New Zealand advice differs from advice overseas, for example on supplements before and during pregnancy, the lesson follows the New Zealand advice and tells you to confirm it with your midwife, GP or pharmacist.
Each course page lists who the course suits, what to check with a health professional first and the official sources it is based on.
Questions about choosing a course
Which course should I start with?
If you want to eat better in general, start with Understanding New Zealand's Eating and Activity Guidelines. If you have a specific goal, such as starting solids, pregnancy or menopause, choose that topic and start with its Foundation or Focused course.
Do I need any knowledge before I start?
No. Every course is written in plain English for adults with no background in nutrition or health.
Do I pay monthly?
No. You pay once per course, in New Zealand dollars with GST included, and your access has no time limit.
Can I buy a course as a gift?
Courses are linked to the account that buys them, so the person who will take the course should buy it with their own account. If you need help with this, contact us.
What if a course is not right for me?
You can have a full refund within 14 days of purchase if you have completed less than 20% of the course and no certificate has been issued. This is in addition to your rights under the Consumer Guarantees Act 1993. See our refund policy.
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.