Advanced Diet and Nutrition Course

Explore nutrition and metabolism, detailing how the body breaks down food, repairs tissues, and provides energy through catabolic and anabolic processes that influence calorie burn.

Explore macronutrients and micronutrients, energy contributions, and calorie balance to guide weight and health according to the first law of thermodynamics, while prioritizing nutrient-dense foods.

Learn how carbohydrates serve as the body's main energy source and explore monosaccharides, such as glucose, fructose, and galactose, and their dietary sources.

Explore disaccharides, composed of glucose with fructose, glucose with glucose, and glucose with galactose, focusing on sucrose, maltose, and lactose and lactose intolerance.

Oligosaccharides contain three to ten sugar molecules and act as prebiotic fiber promoting bacteria in large intestine; polysaccharides have eleven or more sugar molecules and include starches, datastream, cellulose, glycogen.

Explore carbohydrates and polysaccharides, focusing on starches and dextrin. Classify starch by digestibility into rapidly digestible, slowly digestible, and non-digestible forms, and describe hydrolysis producing dextrins.

Explore cellulose as an insoluble dietary fiber of glucose chains in whole plant salvors, and glycogen as the animal glucose storage in muscles and liver, supporting energy and sparing proteins.

Explore how the glycemic index ranks carbohydrates by their impact on blood glucose, insulin response, and energy storage, highlighting high glycemic foods and timing around long workouts.

Protein, a key macronutrient, builds and repairs body tissues and contains nitrogen, and is made of amino acids including nine essential and eleven nonessential types.

Differentiate complete and incomplete proteins by amino acid availability and digestibility. Animal products deliver complete proteins with all essential amino acids, while plant proteins are low in lysine and methionine.

Learn how complementary proteins pair incomplete sources like legumes, seeds, and grains to supply essential amino acids, with examples including rice and beans and peanut butter with whole wheat bread.

Proteins are the body's building blocks, supporting the brain, nervous system, blood, muscle and skin, while forming antibodies and speeding up chemical reactions.

Explore lipids, including triglycerides, phospholipids, and sterols, and their functions in energy, protection, and nerve transmission. Classify fats as saturated, unsaturated, or trans, note LDL/HDL effects, and omega-3 and omega-6.

Explore natural and artificial trans fats, the hydrogenation process, and how trans fats raise LDL cholesterol, link to cancer, and identify mono-, poly-, and saturated fat sources.

Explore how vitamins and minerals promote health and growth as cofactors and precursors, distinguish water-soluble vitamins like B and C from fat-soluble ones, and note beta-carotene as vitamin A precursor.

Learn the intakes, functions, and deficiency symptoms of vitamins a, d, and e, including night vision, calcium absorption, and tissue protection, with food sources like eggs, liver, and leafy greens.

Explore vitamin k and b vitamins b1, b2, and b3 in blood clotting, metabolism, and nervous system function, with food sources and daily intakes.

Explore vitamins B5, B6, B7, and B9 and their roles in energy metabolism, blood cell formation, and DNA synthesis, with common sources like milk, eggs, legumes, and leafy vegetables.

Explore how vitamin b12 supports nervous system function and protein metabolism, and how choline acts as a precursor to acetylcholine, noting pernicious anemia, fatty liver, and 2.4 microgram intake.

Explore vitamin C and minerals, their bioavailability categories, daily intakes, and impact on health, including deficiency symptoms like scurvy and food sources such as citrus and berries.

Explore calcium, chromium, and copper: their roles in bones, blood clotting, glucose and iron metabolism, and DNA; review deficiency symptoms, food sources like milk, whole grains, oysters, and daily intakes.

Explore fluoride's role in dental and bone health, iodine's effect on thyroid metabolism, iron's support of red blood cells, and magnesium's impact on nerves and muscles, plus food sources.

Explore the roles of manganese, molybdenum, phosphorus, and potassium in enzyme systems, energy metabolism, and bone health, along with deficiency symptoms and key food sources.

Learn how selenium and zinc protect tissues, support digestion, metabolism, reproduction, and wound healing, boost immunity, and guide daily intake with key food sources.

Explore basal metabolic rate (BMR) and its role in daily energy needs, then examine the thermic effects of food (TEF) and activity (TEA), NEAT, and total daily energy expenditure (TDEE).

Calculate bmr using Mifflin's formula with kg, height in cm, and age, then apply activity multipliers to estimate total daily energy expenditure for deficit or surplus planning.

Set daily carbs at 45–65% of calories and 50–100 g to prevent ketosis; time exercise with 1–4.5 g/kg before, 30–60 g/hour during, and 1.5 g/kg after, prioritizing complex carbs.

Compare recommended daily protein intake by activity: sedentary 0.8 g/kg, strength 1.2–1.7 g/kg, endurance 1.2–1.4 g/kg; vegan diets may exceed 2 g/kg, while over 4 g/kg isn’t advised.

Explore recommended daily fat intake: 20-35% of calories, with saturated fat under 10% (ideally 5-6%). Examine polyunsaturated fats (5-10% omega-6 and 0.6-1.2% omega-3) and include monounsaturated fats.

Explore a glycogen loading schedule detailing 70–75% effort and escalating carbohydrate intake across six days to the day before an event to optimize muscle glycogen stores.

Learn how water supports saliva production, organ protection, temperature regulation, blood volume, and metabolism, and follow practical daily and exercise hydration guidelines.

Learn how soluble and insoluble fiber—cellulose, hemicellulose, beta-glucose—aid digestion and prevents diverticulitis, constipation, heart disease, diabetes, and IBS, with guidelines: 38 g for men, 25 g for women.

Explore how prebiotics nourish gut bacteria with plant fibers and fermented ingredients, how probiotics from foods and supplements support gut health, and how combining them creates symbiotics.