Basics of Nutrition Science Certification

Certification in
Basic Nutrition

Introduction to Nutrition
Nutrition science is the study of nutrients, foods and
their interrelationship with health and diseases.
Nutrients are chemical constituents present in foods that
provide energy, and bring about proper growth and
maintenance of the body.

History of Nutrition Science
The early 19th century dates the invention of nutrition science.
Greek phiosopher- Plato described it as diaita meaning ‘dietetics’.
Dietetics promotes good health and well-being in all its forms-
physical, mental, emotional, moral and spiritual.
Further food guides came into existence. Food guides included-
dietary guidelines, food composition tables, reports,
specifications, published by national governments.
Food guides lacked food processing techniques, food culture,
dietary patterns and additives added to foods.

Later on, food guides were used to categorize foods in specified
‘food groups.
Foods were divided into different groups based on the nutrients
they are rich in.
Subsequently, dietary guidelines focused on quantified targets
such as, for e.g., consuming 10 per cent or less of dietary energy
from saturated fats, reducing sodium intake and de-
emphasizing high-fat meats and dairy procuts.
These guideline, however, have been debunked in the latest
research.
Invention of Nutrition science reduces foods into significant
macro- and micro-constituents (nutrients) needed for growth,
health and life.

Nutrients
Nutrients are chemical substances required by the body to sustain
basic functions of the different organs in our body. There are six
major classes of nutrients essential for human health:
carbohydrates, lipids, proteins, vitamins, minerals, and water.
Nutrients are further classified based on their needs as- Macro-
and Micronutrients.
Macronutrients is derived from the Greek word makros meaning
large because they are required in relatively larger amounts.
Carbohydrates, proteins and fats are macronutrients mainly
required by the body for energy purposes.

Carbohydrates, commonly referred to as carbs, are compounds
made up of carbon, hydrogen and oxygen.
Simple or complex depending on the chain length and
metabolism.
Simple carbohydrates: These are called simple because they
have lesser sugar units and are digested and absorbed rapidly in
the bloodstream.
Simple carbohydrates can be further divided into
monosaccharides, disaccharides and oligosaccharides.
Types
Carbohydrates

Macronutrients is derived from the Greek word makros meaning
large because they are required in relatively larger amounts.
Carbohydrates, proteins and fats are macronutrients mainly
required by the body for energy purposes.
Macronutrients

Complex carbohydrates, also called polysaccharides are long chains
of several monosaccharides taking longer to break down.
These consist of fibers and starches.
Both fiber and starch contain longer chains of glucose molecules, the
only difference being, our body releases enzymes which help in the
digestion of starch whereas fiber cannot be digested.
There are mainly two types of starch- Amylose and Amylopectin.
Amylose is made up of long, linear chains of glucose whereas
amylopectin consists of branched chains of glucose molecules.
Amylose is fairly resistant to digestion as compared to amylopectin
which is easy to digest.

Resistant starch is an exceptional starch which cannot be worked upon
by amylase. It is also metabolized by the good bacteria in the colon.
Dietary fiber surpasses digestion, reaches the large intestine where it is
broken down by the colonic good bacteria.
Fibers are of two types depending upon their solubility in water- soluble
and insoluble.
Sugar alcohol or polyols are also a type of carbohydrates containing a
hydroxyl (-OH) group. They do not have any nutritive value and are
used as sweeteners in foods and beverages.
Sorbitol, mannitol, erythritol are some examples of polyols

Provide majority of the energy to the body
Protein sparing action
Part of structural framework of DNA and RNA
Stored in limited amounts as glycogen in the liver and
muscles and in unlimited amounts as body fat.
Lack of carbohydrates leads to low glucose supply to the body
causing symptoms such as fatigue, dizziness, weakness, etc.
Functions of carbs
Deficiency of carbs

Simple carbs: Naturally simple sugars are present in honey, fruits (Fructose is
referred to as ‘fruit sugar’) and milk. Candy, syrups, and soft drinks contain
processed and refined simple sugar.
Complex carbs: Rice, oats, lentils, peas, potatoes, beetroot
Starch: Rice, potatoes, peas, beans
Amylose: Whole grains, legumes
Amylopectin: Rice, potato, platain
Resistant starch: Cooked and cooled white potatoes, white rice, plantain,
legumes, purple sweet potatoes
Dietary fiber
Soluble fiber: Apple, citrus fruits, carrot, oats
Insoluble fiber: Nutsand seeds, fruits with edible skin
Sources of carbs

Protein
Proteins are macronutrients comprising basic units called amino
acids.
Amino acids are building blocks of protein and are connected
together by peptide bonds.
Amino acids are grouped as essential, non-essential and
conditionally essential
Essential amino acids are those which must be supplied from the
diet because the human body lacks the metabolic pathways
required to synthesize them.
There are 9 essential amino acids namely- Methionine, Threonine,
Tryptophan, Valine, Isoleucine, Leucine, Phenylalanine, Histadine,
Lysine.

Conditionally essential amino acids become essential in states of severe stress,
illness or injury.
These are arginine, cysteine, glutamine, tyrosine, glycine, proline, and serine.
Non-essential amino acids are those which the body can produce using the
essential ones.
These are: Alanine, arginine, aspartic acid, glutamate, glutamic acid, cysteine,
proline, glycine.

A complete protein contains all the 9 essential amino acids and are
usually derived from animal-based food sources.
Plant based foods lack one or more of these amino acids and are
hence termed to be incomplete proteins.
The recommended dietary allowance of protein for an average Indian
adult is 0.8 to 1 gm per kg body weight, however, the average intake is
about 0.6 gm per kg body weight.
Synthesis of hormones, enzymes and neurotransmitters
Helps in carrying substances in the blood via hemoglobin
Protect the body from infectious agents
Help in effective muscle contraction and growth
Functions of protein:

Inadequate intake can cause vomiting or low appetite, early signs of depression,
anxiety, insomnia, fatigue, weakness, growth stunting in the young, etc.
Kwashiorkor (severe deficiency of protein) which is characterized by pitting, edema,
dry peeling skin with hyperkeratosis and hyperpigmentation, liver malfunction and
poor immunity seen as recurrent infections.
Red meat, Whole eggs, dairy products (if not sensitive to dairy or suffering from an
autoimmune problem), legumes and pulses
Deficiency of protein:
Sources of protein:

Fats
Also referred to as Lipids, dietary fats are in the form of triglycerides, consisting of
glycerol and fatty acids.
Fatty acids are the buidling blocks of fats and have a backbone made of carbon
atoms.
On the basis of the number of carbon atoms, they are classified as:-
Short-chain fatty acids, (SCFA) - fatty acids with up to 5 carbon atoms,
Medium-chain fatty acids (MCFA) - have 6 to 12 carbon atoms,
Long-chain fatty acids (LCFA) - have 13 to 21 carbon atoms, and
Very long-chain fatty acids (VLCFA) - more than 22 carbon atoms.

On the basis of the presence of single or double bonds in their carbon chain:-
The two major types of PUFAs are: Omega 6 and Omega 3.
Saturated fatty acids (SFA) contain no double bonds,
Unsaturated fatty acids are divided into:
- Monounsaturated fatty acids (MUFA) contain one, and
- Polyunsaturated fatty acids (PUFA) contain more than one double bond.
- Trans fat

Omega 6 (W6)fatty acid: Linoleic acid (LA) is a short chain omega-6 fatty acid
and is referred to as ‘essential fatty acid’ because it cannot be produced by the
body
Excess amounts of W6 are detrimental effects on health
Arachidonic acid (ARA) is a long chain omega-6 fat that can be produced in
our bodies using LA.
Omega 3 fatty acid: Alpha-linoleic acid (ALA) is the short chain omega-3 fatty
acid and is also an essential fat.
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are long-chain
derivatives of ALA
Deficiency of these two omega-3 fats has been a contributing
factor in the inflammatory diseases.

Due to its presence in larger amounts in vegetable and seed oil, the ratio
between omega 3 and omega 6 is not balanced.
We tend to get more of omega 6 and there seems to be a prominent deficiency
of omega 3 altogether.
Sources of Omega 3: Walnuts, freshwater fishes like salmon, herring, sardines and
mackerel
A common school of thought is that we can meet our omega-3 needs by eating
flaxseeds and walnut.
While it’s true that the body can convert some ALA to EPA and DHA, this
conversion is extremely ineffective.

Trans fat: Conjugated linoleic acid, or CLA, a natural trans fat is present in
grass-fed animal and dairy products.
It is associated with lower heart disease and type-2 Diabetes risk
Artificial trans are formed due to the processing oils using a technique called
hydrogenation. Artificial trans fats are top contributors of inflammation in the
body.
Main source of stored energy
Part of cellular structure and function
Regulate temperature, and provides a cushioning to body organs
Functions of fats:

Lack of good fats from the diet can present in the form of neurological
dysfunctions, skin problems, vitamin (fat soluble) deficiencies and
hormonal imbalances.
Sources of fat:
Deficiency of fat:
Organic cocnut oil, A2 ghee, butter

Micronutrients
Micronutrients is derived from the Greek word mikros meaning small,
denoting their lesser requirement than the macros.
Vitamins are micronutrients that are not synthesized in our body and
hence must be provided through the diet.
Vitamins are of two types: water-soluble or fat-soluble.

Fat-soluble Vitamins
Fat soluble vitamins are those which dissolve in fat and are absorbed and
transported in its presence.
The essential fat soluble vitamins are- Vitamin A, D, E, K

Vitamin A
Vitamin A exists as retinol present in animal foods and as Beta-carotene
from plant sources.
Dietary beta-carotene is the precursor of vitamin A.
Normal vision
Good gut health
Immunity
Reproduction
Functions of Vitamin A:

Night blindness, dry eyes, acne like bumps on the skin
especially upper back, allergies and food intolerances
Toxicity of Vitamin A is referred to as Hypervitaminosis A.
Symptoms include: nausea, vomiting, headache, Osteoporois
Liver, egg yolk, butter and yellow and orange fruits and
vegetables.
Deficiency of vitamin A:
Sources of vitamin A:

Vitamin D
An inactive form of vitamin D gets synthesized in the presence of the Sun and
cholesterol
This inactive form is further metabolized to 25(OH)D (calcifediol, calcidiol,
25-hydroxycholecalciferol, or 25-hydroxyvitamin D) and then to the active
form 1,25-dihydroxyvitamin D (1,25- dihydroxycholecalciferol, calcitriol, or
active vitamin D hormone).
Increases calcium and phosphate absorption from the intestine
Promotes normal bone formation
Helps fight inflammation
Supports immune function
Functions of Vitamin D:

Severe vitamin D deficiency results in rickets in children and osteomalacia
in adults.
Signs and symptoms include: knock knees, skeletal deformities in children
and bone aches, fragile bones in adults.
Deficiency of Vitamin D:

Vitamin E
Vitamin E is also called Tocopherol.
It has several forms, like Alpha, Beta, Gamma, Delta tocopherol, and Alpha, Beta,
Gamma, and Delta tocotrienol.
Alpha-tocopherol is the only one used by the human body.
Acts as a potent antioxidant and is necessary for fertility.
Neurological problems which can involve loss of coordination (Ataxia), difficulty
in walking, visual problems resulting from damage to the retina, and pain,
weakness, numbness, or tingling in the hands and feet.
Sunflower seeds, brazil nuts, red bell pepper, avocado
Functions of vitamin E:
Deficiency of Vitamin E:
Sources of vitamin E:

Vitamin K
Out of the differet forms of Vitamin K, the two forms most often found in the human
diet are Vitamin K1 and K2. K1, also known as phylloquinone, is present in plant foods
whereas K2 refers to menaquinones found primarily in animal products and
fermented foods. K2 is also made by the good bacteria of the gut.
Plays a key role in blood clotting, and preventing excessive bleeding.
Role in cardiovascular and bone health.
Liver, sprouts. Good gut microflora also synthesizes vitamin K
Functions of vitamin K
Sources of vitamin K

Water-soluble
vitamins
Water soluble vitamins are those which dissolve in water.
The essential water soluble vitamin are vitamin B complex- B1, B2, B3, B5, B6,
B7, B9, B12 and vitamin C.

Vitamin B1
Vitamin B1 is also known as Thiamin.
Thiamin can function when present in its active form- Thiamin pyrophosphate
(TPP).
TPP plays different roles during different steps of energy metabolism including
glycolysis, Krebs cycle, and pentose phosphate pathway.
Functions of vitamin B2:

Beriberi is a disorder which occurs as wet or dry types.
Wet beriberi impacts the cardiovascular system and dry beriberi is
predominantly a neurological complication.
Wernicke encephalopathy (WE) occurs early and presents with
polyneuropathy (concurrent dysfunctioning of peripheral nerves),
ataxia, ophthalmoplegia (weakness in the muscles of the eyes).
WE, if overlooked, can further evolve into Korsakoff psychosis (KS)
with signs of severe short-term amnesia, disorientation and
hallucinations.
Whole grains, legumes
Deficiency of vitamin B1:
Sources of vitamin B1:

Vitamin B2
Vitamin B2 is also known as Riboflavin.
Metabolism of macronutrients
Production of some other B complex vitamins.
Functions as an antioxidant
Known educe migraine attacks.
Involved in growth and development, especially during pregnancy and lactation.
Stomatitis (inflammaed mouth),angular cheilitis (cracks on one or both the corners
of the mouth), glossitis (inflammed tongue), red lips, sore throat, along with
seborrheic dermatitis and conjunctivitis.
Eggs, dairy products

Vitamin B3
Vitamin B3 is also known as Niacin.
Nicotinamide adenine dinucleotide (NAD) and NAD phosphate (NADP) are the active forms.
NAD and NADP participate in energy metabolism
Has antilipolytic properties.
DNA repair enzymes are dependent on NAD as their fuel.
Pellagra is the deficiency disease of niacin which is characterized by 4Ds- dermatitis, diarrhoea,
dementia and eventually if the deficiency is left untreated then death may also result.
Niacin overdose often causes flushing and a burning sensation is usually
Mushrooms, green peas, avocado
Toxicity of vitamin B3:
limited to the face and chest.
Sources of vitamin B3

Vitamin B5
Vitamin B3 is also known as Pantothenic acid.
Acts as a precursor in the formation of coenzyme A (CoA).
CoA is responsible for cell growth, energy metabolism, and neurotransmitter synthesis.
Deficiency is characterized by dermatitis (inflammation of the skin), enteritis (inflammation
of the small intestine), alopecia, and adrenal insufficiency.
Sunflower seeds, lentils, sun-dried tomatoes

Vitamin B6
Vitamin B6 is also known as Pyridoxine.
The coenzyme pyridoxal 5- phosphate (PLP) is the active form.
Mainly involved in macronutrient metabolism
Helps in production of hemoglobin and neurotransmitter production
Reducing nausea and vomiting during pregnany and keeping PMS symptoms in
check.
Cognitive symptoms such as irritability, depression, and confusion;
Potatoes, pistachios, chicken breast
Functions of B6:
vulnerability to infection and sideroblastic anemia.

Vitamin B7
Biotin is also called vitamin B7.
Assists as a cofactor in three significant carboxylation reactions (transfer of carbon)
which help in the breakdown of food into glucose.
It also helps in keeping healthy hair, nails and skin.
Dermatologic manifestations appear to be the first sign of biotin
Egg yolk, sweet potatoes, avocado
deficiency.

Vitamin B9
Folate also called vitamin B9 is the form found naturally in foods while folic acid is the
synthetic form.
Folate is converted to its active form methylfolate or 5-methyltetrahydrofolate (5-MTHF)
Helps in synthesizing DNA and RNA
Necessary for the maturation of red blood cells
Developemnt of the central nervous system
Helps in maintaining Homocysteine levels
Megaloblastic anemia, a type of anemia with abnormally large RBCs.
Deficiency in pregnancy can result in spina bifida characterized by neural
Liver, citrus fruits, avocado
Functions of folate:
Deficiency of folate
tube defects in babies.
Sources of folate:

Vitamin B12
Vitamin B12 is also known as cobalamin.
There are two forms of B12 i.e., cyanacobalamin and methylcobalamin.
Methylcobalamin is the most bio-available form.
A cofactor in enzymatic reactions that play a role in the synthesis of DNA, myelin, and fatty
acids, which are vital for cell division and growth.
Helps in the formation of branched chain fatty acid.
Pernicious anemia occurs as a result of little absorption of B12.
This is further followed by megaloblastic anemia due to unavailability of
Organ meat, eggs, dairy products
Functions of vitamin B12
Deficiency of B12:
folate which is dependent on B12.

Vitamin C
Vitamin C, is also known as Ascorbic acid.
Required for the biosynthesis of collagen, Carnitine, and certain neurotransmitters
Important physiological antioxidant
Improves immune function
Helps in the absorption of non-heme iron
Scurvy is characterized by fatigue, anorexia, irritability followed by bleeding gums, petechiae
(bleeding under the skin often seen as red/purple spots), as apparent signs
Amla, Guava, Bell pepper, kiwi
Functions of vitamin C:
Deficiency of vitamin C
of defective collagen production.
Sources of vitamin C

Minerals
Minerals are micronutrients further classified as macrominerals or
microminerals.
Macrominerals are required in amounts greater than 100 mg per day and
include calcium, phosphorus, magnesium, sodium, potassium, and chloride.
These macrominerals also act as electrolytes.
Microminerals are those nutrients required in amounts less than 100 mg per
day and include iron, copper, zinc, selenium, and iodine.
Some nutrients and compounds are known for their antioxidant
capacity, viz., Glutathione, Vitamin E, Vitamin C and minerals
like zinc, copper, manganese, iron, and selenium

Calcium
Calcium is the most abundant mineral in the body.
Muscle contraction
Nerve conduction
Hormone release
Blood coagulation
Osteopenia and Osteoporosis are majorly linked with severe Calcium deficiency.
Tetany is another deficiency disease of hypocalcemia in which symptoms like tremors, excessive muscle
twitching or spasms are observed.
Symptoms include: slow heart rate, confusion, fatigue, frequent thirst and hunger,etc.
Ragi, yogurt, sea foods
Functions of Calcium:
Deficiency of Calcium:
Toxicity of calcium:
Vitamin D toxicity can cause increased levels of calcium in the blood.
Sources of calcium

Phosphorus
Our DNA is almost 30% Phosphorus and most of the B Vitamins
involved in energy metabolism get activated using phosphorus.
If in excess, it can make our bones weak as it causes leaching of
calcium from bones.
Chronic conditions of kidneys also lead to decreased excretion of
phosphorus.
Legumes, meat, sea food
Sources of Phosphorus

Magnesium
Magnesium (Mg) is the fourth most common mineral in our body.
Synthesizing hormones from cholesterol
producing energy from the food we eat
relaxing our muscles
lowering stress
restful sleep
preventing cramping
regulating calcium levels
heart function
maintaining proper blood pressure and blood sugar levels
Bananas, avocado, a good quality supplement
Functions of magnesium:
Sources of Magnesium

Electrolytes
Sodium plays a critical role in helping your cells maintain the right balance of fluid. It’s also used to
help cells absorb nutrients.
It’s the most abundant electrolyte ion found in the body.
Hypernatremia (too much sodium): Can cause confusion or behavior changes, unusually strong
reflexes and loss of muscle control, seizures and coma.
Hyponatremia (not enough sodium): Confusion, irritability, weakened reflexes, nausea and
vomiting, seizures and coma.
When a sodium ion enters a cell, a potassium ion leaves, and vice versa.
Potassium is especially critical for heart function.
Sodium
Potassium
-Hyperkalemia (too much potassium): Weakness, inability to move muscles, confusion,
irregular heart rhythms (arrhythmias).
-Hypokalemia (not enough potassium): Muscle weakness and cramps, feeling unusually
thirsty and needing to pee frequently, dizziness or passing out when standing up too quickly.

Electrolytes
Chloride (the name for a chlorine ion) is a key part of how your cells maintain their
internal and external balance of fluid.
It also plays a role in maintaining the body’s natural pH balance.
Chloride
-Hyperchloremia (too much chloride)
This can cause acidosis, which is when your blood’s acidity is too high. It results in
nausea, vomiting and fatigue, as well as rapid, deeper breathing and confusion.
-Hypochloremia (not enough chloride)
This causes your blood to become more alkaline, a condition called alkalosis. It
usually happens with hyponatremia or vomiting. Symptoms of alkalosis are apathy,
confusion, arrhythmias and muscle twitching or loss of control.

Iron
Aids hemoglobin and myoglobin to carry oxygen.
Participates in various metabolic processes
Heme iron, present in animal foods, is both more absorbable than non-heme iron (iron in plat based
foods), and its absorption is less variable, making it more reliable.
Anemia (Anemia can be a consequence of other root causes) and the symptoms include pale skin,
fatigue, shortness of breath, arrhythmia, etc.
Iron deficiency also causes Hypothyroidism in adults, short stature and cognitive impairments in
children.
Clinical iron toxicity results in Hematochromatosis characterized by hepatic cirrhosis,
Organ meat, red meat, lentils, chickpeas
Functions of Iron:
Deficiency of Iron:
Iron overload:
diabetes, hyperpigmentation of the skin, and cardiac failure. Hemosiderosis is usually
secondary to a primary cause such as multiple blood transfusion, chronic hemodialysis,
or hemolytic anemia.
Sources of iron:

Copper
Copper is an essential trace mineral carried and stored by a protein ceruloplasmin made in
the liver.
Involved in absorption of Iron, blood coagulation and blood pressure control, cross-linking of
connective tissues in arteries, bones, and heart; defense against oxidative damage; energy
transformation; myelination of brain and spinal cord; reproduction; and synthesis of
hormones.
Symptoms include: loss of skin pigment, fatigue, weakness, brittle bones
Toxicity of copper leads to Wilsons’ disease- a genetic defect in the ability to
Oysters, mushrooms, sunflower seeds
Functions of copper
Deficiency of copper:
excrete copper into the bile.
Sources of copper:

Zinc
Zinc is required for aiding the activity of almost 300 of the body’s enzymes.
It is the Universal Guardian.
Metabolism of macros and alcohol and cell division and the synthesis of DNA, manufacture of
Insulin, proper functioning of the thyroid hormones, wound healing, sense of taste and smell,
improving immunity, improve mental health, bone mineralization, transporting Vitamin A in
blood, fetal growth, sperm production, promoting the formation of collagen to make hair, skin
and nails.
Patches of dry skin, Loss of taste (Hypoguesia) and smell (Hyposmia), growth retardation,
delayed mental and psychomotor development in young children, impaired immune
Pumpkin seeds, meat, eggs, quinoa
Functions of Zinc
Deficiency of zinc:
system function, increased susceptibility to infectious disease in children
(diarrhoea, Pneumonia, Malaria,), Benign Prostatic Hypertrophy, impotence, some
Hair, Nail and Joint conditions.
Sources of zinc

Selenium
Selenium protects against infection.
It also acts as an antioxidant and is actively involved in the conversion of T4 to T3.
Selenium Deficiency is a Laboratory of Virulence. The ability of a virus to harm its host is
called virulence.
The first well-described selenium deficiency disease was Keshan disease which causes
liver damage, an enlarged heart and the laying down of scar tissue in both organs, and
causes people to lose their fingernails.
One of the viruses associated with Keshan disease is the coxsackie virus.
Brazil nuts
Sources of selenium:

Iodine
Iodine is required for producing thyroid hormones, and its deficiency causes Hypothyroidism
Iodine deficiency can lead to enlargement of the thyroid gland which is known as goiter.
Cretinism, also known as Congenital hypothyroidism, is characterized by severe mental and
physical growth retardation, feeding issues, lethargy, etc.
Another condition associated with changes in the skin as a result of under functioning thyroid
is called ‘Myxedema’.
‘Goitrogens' can interfere with the uptake of iodine into the thyroid gland. These compounds
are present in foods like cruciferous vegetables (cabage, cauliflower, broccoli, brussel sprouts,
kale), sorghum, almonds, apricots, cherries, peaches, pears, plums, raspberries, and
strawberries along with e bamboo shoots, millet, soy, spinach, sweet potato,
Sea food, good quality iodine supplement.
Risk factors of Iodine deficiency:
tapioca and cassava.
Sources of Iodine:

Glutathione
Glutathione is not a nutrient but is a combination of 3 amino acids
namely, cysteine, glutamate, and glycine.
It is known as the ‘master antioxidant’ because it catalyses the
functioning of other antioxidant nutrients.
Apart from mopping up the dangerous free radicals, Glutathione
also helps with effective liver detoxification.

Factors affecting health
outcomes
Food
Nutrient deficiencies
Sleep
Gut health
Physical activity
Sun exposure
Grounding
Exosure to electromagnetic fields
and radiations (EMFs)
Environmental toxins
Stress and mental health
Supplementation
Addiction to substances

Updated dietary guidelines
You should not focus on counting calories or follow any fad diet in order to be healthy and
disease-free. Instead focus on getting all the necessary nutrients.
Blindly eliminating all the carbs is not a great choice. Include good carbs and always pair them
with protein and fat rich foods.
A2 variant of milk is by far the best choice as compared to the packaged, pasteurised dairy
products.
Safe dietary supplements are required even on a daily basis as food alone does not provide all
the essential nutrients.
Animal foods have been demonized but are actually a powerhouse of nutrients. Make sure to
always opt for organic, grass-fed, hormone-free, grain and soy free options.
Always go for organic fruits and vegetables free of pesticides and herbicides.
Iodised salt contains an unabsorbable form of iron and is filled with additives.
Dessert salt is good for health.

Updated dietary guidelines
Optimal hydration is important but also are electrolytes. Drinking water with added
electrolytes is beneficial.
Vegetable and seed oils are highly processed and ripped of all nutrients, hence should
be avoided at all costs. Organic coconut oil, butter and A2 ghee are better alternatives
Electromagnetic radiations coming out of electronic appliances, mobile phones, cell
towers can cause health hazards.
Sun has incredible healing power, hence, exposure should not be blocked using
sunscreens
Cookware should be carefully selected as it is an entrypoint for toxins.
Switch to personal care products which are organic and which contain
Aluminium, non-stick cookware should be replaced with stainless steel ones.
natural ingredients.

Bonus- Meal planning
Meeting nutritional requirement:
Meal plans should be nutrient-dense, not calorie-dense
Planned meals should provide variety
Meals should give satiety
Availability of foods
Consideration for individual likes and dislikes
Sociological considerations
Few factors to be considered during meal planning:

Variety of foods should be used in the menu. No single food has all the
nutrients.
Energy derived from grains should not be more than 30-40%.
3 to 4 servings of high protein foods should be taken every day.
Foods rich in fiber should be included in the diet.
It is better to consume fresh fruits that are in season and are locally
sourced,
Ideally each meal should consist of a high protein food.
For quick calculations, a food exchange list can be used.
Points to be considered in Planning a Menu

Collecting personal history, Medical history, Diet history:
After all these are collected, diet should be planned as given below,
Daily calorie needs can be estimated from
https://www.calculators.org/health/calorie.php
Distribution of Calories: Out of the total Calories at least
20-25% should come from proteins, (except in cases, when low protein is advised)
40-45% should come from Carbohydrates and
The rest should come from Fats.
Individual % of carbohydrates and fat calories will depend on the client’s
Make a list of vitamins, minerals, herbs, spices & nutraceuticals that play
Steps in Menu Planning
medical conditions and health goals.
a role in the health dysfunction(s) that needs to be addressed.

Basics of Nutrition Science Certification

Basics of Nutrition Science Certification

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