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Food and Nutrition

Level 2: Foundations

This level represents the core fundamentals that deliver maximum benefit for minimal effort—the 80/20 principle applied to food.

Benchmarks

• Nutrition: Incorporate more whole foods in your regular diet
• Cooking Skills: Master 1-2 simple, adaptable meal formats
• Food Planning & Ordering: Use basic shopping list and reduce food waste
• Food Experience & Ethics: Make one small shift toward personal food values

Key Actions (80/20 Approach)

1. Learn one enjoyable, healthy meal format you can adapt with different ingredients
   • Choose recipes that align with both nutritional needs and personal values/preferences
   • Examples: A simple grain bowl with vegetables and protein; a hearty salad; a one-pot soup
   • Resource: Budget Bytes 5-Ingredient Meals or BBC Good Food Quick and Healthy
2. Create a basic shopping list template
   • Focus on versatile, whole food ingredients that can be used in multiple meals
   • Shop from a list to reduce impulse purchases and food waste
   • Resource: The Kitchn’s Master Grocery List
3. Set up a simple food storage system
   • Organise refrigerator with most perishable items visible
   • Store fruits and vegetables properly to extend freshness
   • Resource: Still Tasty Food Storage Guide

Habits

• Prepare at least 50% of meals at home using basic whole ingredients
• Include vegetables or fruits with at least two meals daily
• Drink water as primary beverage (2 litres daily)
• Use a grocery list for all shopping trips

Costs

• Time: 3-4 hours weekly for shopping and basic preparation
• Money: Up to $200 total initial investment
  • Basic kitchen tools: $80-120
  • Pantry staples: $60-80
  • Storage containers: $30-40

Next Steps

Continue to Level 3: Proficiency