StretchLearn Course

Stop guessing at food. Start eating smarter on purpose.

A clear, practical beginner path through macros, labels, balanced plates, and habits that survive real life.

Beginner9 hrSelf PacedRegistered

Course Overview

What this course is designed to develop

This course turns nutrition from confusing headlines into a small set of skills you can use at every meal. You will learn the science of the three macronutrients, how to read and compare nutrition labels using the FDA Nutrition Facts panel and the %DV rule, and how to assemble plates using the Harvard Healthy Eating Plate and USDA MyPlate models. The final module is a hands-on habit system built on tiny actions, environment design, and weekly review so the changes outlast your motivation.

Learning Outcomes

What the learner should be able to understand, build, or execute.

Explain what carbohydrates, protein, and fat do in the body and estimate your own daily targets

Read and compare any Nutrition Facts label in under 30 seconds using serving size and %DV

Build a balanced plate using the half-plate vegetable rule and a protein-fiber-fat checklist

Calculate rough daily calorie and protein needs from your body weight and activity level

Decode ingredient lists and marketing claims to spot added sugars, sodium, and ultra-processed foods

Design a personal habit system that keeps better eating going through busy, low-motivation weeks

Curriculum Preview

Inside the curriculum: a structured path from fundamentals to execution.

Preview the course structure, see how the modules build on one another, and understand the path this program is designed to take you through.

Module 1

Module 1: Macronutrients: What Food Actually Does

Understand the three macronutrients, how many calories each provides, and how to translate that into rough daily targets for your body.

3 lessons

Calories, Energy, and Why 4-4-9 MattersContent · 45 min

Preview Enabled

Carbs, Protein, and Fat: Roles in the BodyContent · 45 min

LMS Access

Estimating Your Daily NeedsContent · 50 min

LMS Access

Module 2

Module 2: Reading Labels Like a Pro

Decode the Nutrition Facts panel, the ingredient list, and front-of-package marketing so the package can no longer mislead you.

3 lessons

The Nutrition Facts Panel, Top to BottomContent · 45 min

LMS Access

The %DV Shortcut and the 5-and-20 RuleContent · 40 min

LMS Access

Ingredient Lists and Marketing ClaimsContent · 45 min

LMS Access

Module 3

Module 3: Building a Balanced Plate

Turn nutrition principles into actual meals using proven plate models, portion anchors, and smart swaps.

3 lessons

MyPlate and the Harvard Healthy Eating PlateContent · 45 min

LMS Access

Portion Sizes Without a Food ScaleContent · 40 min

LMS Access

Smart Swaps and Eating OutContent · 45 min

LMS Access

Module 4

Module 4: Building Habits That Stick

Use behavior-science tools to make better eating automatic, resilient to busy weeks, and self-correcting.

3 lessons

Tiny Habits and the Habit LoopContent · 45 min

LMS Access

Designing Your Food EnvironmentContent · 45 min

LMS Access

Tracking, Review, and Staying ConsistentContent · 50 min

LMS Access

Built for Application

A complete learning path, not a one-off inspiration hit.

This program is designed around progression: focused lessons, structured modules, applied resources, assessments, and a course rhythm that turns information into usable capability.

nutrition basicsmacronutrientsreading food labelsbalanced eatinghealthy habitsmeal planningcalorie awarenesswellness