Nutrition Topics

• What to do if the numbers don't add up? Weight Control Calculator

  It sometimes happens for weight control calculations. The course formulas are correct, and this is also what sports nutrition scientists use. Having said that, when it all comes together, it might require some manual adjustment so as not to exceed the desired DCN. Here's how it can be done: Remember that both protein and carbohydrate calculations in the Weight Control Calculator from your course materials provide you with a "range". For example, from X to X carb/protein grams, and thFew readers

• How to further adjust Daily Caloric Needs

  Regarding Daily Caloric Needs (DCN), if you want to be more precise, you can work out the exact caloric expenditure on a given training day by multiplying your BMR by 1.2 (sedentary) and by then adding to that the exact caloric expenditure during your training sessions/physical activity. If you use a heart rate monitor where you enter your height, weight, activity type, etc. you may be able to track how many calories you burn during exercise. Competitive athletes typically use a heart rateFew readers

• Understanding SIBO: Key Concepts for Nutrition Professionals

  Small intestinal bacterial overgrowth (SIBO) is, as the name suggests, characterised by an abnormal growth of bacteria in the small intestine. It is a form of dysbiosis. Symptoms of SIBO tend to be non-specific and may include bloating, abdominal distension, abdominal pain or discomfort, diarrhoea, fatigue, and weakness. It is often blamed as the cause of chronic diarrhoea and malabsorption. SIBO can be caused by structural abnormalities, motility disorders, or conditions that compromise the imFew readers

• Why are there "missing calories" on food labels?

  When you add up the calories from macronutrients (from carbs, protein and fat) and then deduct them from the total calories in the food item, there might be some marginally “missing” calories. These could come from other trace substances, such as: Organic acids (which on average provide 3 calories per gram). Polyols. Ethanol. Fermentation alcohols, which aren’t technically a macronutrient, but have calories. Ashes – a type of food that tends to contain a significant amount of ashes (duFew readers

• Do peanuts cause cancer?

  Although they often contain traces of aflatoxin, to give you some peace of mind, it's highly unlikely that the consumption of commercially-packaged peanuts or peanut butter will give you cancer. Aflatoxins are a type of mycotoxin (the metabolic by-products of certain moulds and bacteria), which when exposed to them at very high levels (acute exposure) or very often (chronic accumulation) can increase the risk of cancer. Aflatoxin contamination in peanuts is common, so governments usually iFew readers

• Why may nutrient deficiencies lead to food sensitivities?

  Indeed, nutrient deficiencies can increase our risk for food sensitivities and intolerances. Why? The answer is complex, but what you need to remember is this: There are hundreds of thousands of mechanical and biochemical pathways involved in digestion, assimilation and elimination of food substances, and all of them require essential nutrients to work. So if we see a lack or reduction in a certain nutrient, that digestive pathway or mechanism it relates to will be compromised or impaireFew readers

• What are the values for the female marathon runner example based on?

  For the marathon runner, we're using the lowest carbohydrate intake value (from 3 to 5 g per kg of 63kg body weight) because we're assuming that she doesn't train daily, in which case the lowest range corresponds. All the other values in Module 4, Unit 2 are for daily training. Therefore: 3g x 63kg = 189 carb grams 5g x 63kg = 315 carb grams Making her intake range from 189 to 315g carbohydrate a day. And how did we get to 2079 daily calories (DCN)? First, we need to get her BMR: 63kg xFew readers

• Vitamin K2 and Plant-Based Diets: What You Need to Know

  Why Is Vitamin K2 Important? Vitamin K2 is crucial for bone metabolism alongside vitamin D3 and calcium. Vitamin K2 (menaquinones, particularly MK-4, MK-7, MK-9) is found in fermented foods like cheese and in free range egg yolks. Vitamin K2 plays a key role in activating proteins that regulate calcium in the body. Specifically, it helps prevent calcium from accumulating in blood vessels (reducing the risk of arterial calcification) while directing it into bones and teeth to maintain streFew readers

• Do you find maths challenging?

  Let’s answer this important question… Do you find maths challenging? Are maths a challenge for you? Are you looking at the formulas and calculation in this module and wondering if you need to multiply first or add? Do you work within brackets first or last? It’s ok. You are not alone! Calculations can certainly be challenging. But, you really want to make sure you understand these calculations before moving onto your next module and working with clients (and their children). First, you wFew readers

• Seed Oils, Saturated Fats, and Gut Health: Weighing the Evidence for Client Conversations

  Your clients will likely come across strong opinions and misinformation on both sides of the oil debate, from anti-seed oil narratives (often rooted in carnivore or extreme elimination diets), to broad claims dismissing any concerns about excessive saturated fats. These conflicting messages can make it challenging to navigate with clients. We don’t take a strong position either way, as every client case requires weighing the risks vs benefits of any given approach. The oil swaps in the Skills LFew readers

• Are saponins really good for you?

  Saponins are found on over 100 plants, which we eat, including spinach, herbs, peas, oats, beans, lentils, soybeans, quinoa, the edible skin of fruits like grapes, and even in root vegetables, like sweet potatoes and yams – they’re everywhere! But in very tiny, miniscule amounts. They’re antibacterial and toxic to cold-blooded living things, like insects, but not to humans. If you think of it, all plants, each and every one of them, have some form of defense mechanism to survive toxic livingFew readers

• What does "Total Carbohydrate" on labels include?

  On Google labels, "Total Carbohydrate" grams exclude fibre grams. This is because, in Google, “Total Carbohydrate” refers to digestible carbohydrates only, including starch and sugar, all of which contain calories. Digestible carbohydrates exclude dietary fibre (which is non-digestible and provides zero calories). Something else to keep in mind: some manufacturers' food labels include "fibre" as part of the “total carbohydrate” value, whereas most labels (like those in Google) don’Few readers

• What is seed cycling and does it work?

  Seed cycling is an approach where different seeds are rotated in the diet to help balance hormones. Usually, the set of seeds are flax, pumpkin, sunflower, and sesame. When the seeds are consumed depends on a woman’s menstrual cycle. The most common method says to consume 1 tablespoon each of freshly ground flax and pumpkin seeds per day for the first 13 to 14 days of their menstrual cycle. Then, for the rest of the cycle, women would eat 1 tablespoon each of ground sunflower and sesame seeds pFew readers

• Personalising a detox program: A step-by-step approach with case studies

  The detox program duration is for 4-weeks and the recommended detox protocol followed each week is determined by the "Overall Detox Plan Result". Once the Detox Plan Identifier ™ has been completed, you can use your client's Overall Detox Plan result to create a personalised detox program. Step 1: Assess the client’s current health state using the Detox Plan Identifier™. Ask your client to complete the four assessments: Mood Assessment, Gastrointestinal Assessment, Toxicity AssessmenFew readers

• Where can I learn more about stem cells?

  Scientists and researchers began studying stem cells in the 60’s. To find out more, you’ll want to do a Google Scholar or PubMed search on “stem cells” specifically. You can find the most noteworthy stem-cell studies in this Wikipedia resource - if you scroll all the way down, you’ll see the list of studies in the "references" section. These are other placesFew readers

• Who could benefit from weighted blankets?

  When it’s cold outside, do you curl up under a pile of heavy blankets to keep warm? Could there be an added benefit to these heavy blankets? Weighted blankets are therapeutic blankets first used by occupational therapists to help certain groups of individuals sleep better. This was because the weighted blankets are proposed to mimic a technique called deep pressure stimulation or pressure therapy. Manufacturers suggest that the weighted blankets should be about 10% of an individual’s own bodyFew readers

• How do the guidelines in Module 14 compare to the EPA/DHA table in Module 17?

  The amount of omega 3 fatty acids listed in the tables in Module 14 (Omega Requirements for Boys and Girls) are minimum recommended intakes and are not referring to the ideal ratio between omega 3 fatty acids and omega 6 fatty acids. Rather these are the lowest recommended values for growth and development and can be further adjusted during meal planning. Ideally, a child would consume more omega 3 fatty acids than omega 6 fatty acids. As mentioned in your Module 17, although there isn’t a coFew readers

• Practical tips about pre-event fuelling

  Okay, so let's go back to Module 5, Unit 1, slide 5. In there, you will find the recommendations for competitive athletes made by the International Olympic Committee (IOC), the American College of Sports Medicine (ACSM), the International Society for Sport Nutrition (ISSN), the American Dietetic Association (ADA), and the Dietitians of Canada (DC) - the world-leading authorities on sports nutrition. These recommendations still remain up-to-date and reflect the current scientific consensus. **1Few readers

• What's the difference between genes and DNA?

  Good question! Before I try to answer it, have a look at this quick resource explaining the differences between genes and DNA. In essence, a DNA molecule contains several genes. A gene is a short section of a DNA molecule. In other words, each gene is a portion of a long DNA molecule. You can think of a DNA molecule as a very long train, with each gene being a different wagon. ButFew readers

• What if my child nutrition client checks off a medical condition that requires a special diet?

  Good question! In here, we're getting into legal territory and we need to be mindful of our professional limitations - so do give your Module 21 Unit 1 another GOOD read! In essence, nutrition professionals are NOT allowed to "prescribe" special diets for medical conditions. Only medical doctors and their teams inside the hospital can do this because it falls under "medical treatment". Moreover, nutrition professionals CANNOT use the words "prescribe", "patient" and "treatment" in their clienFew readers

• Protein content in protein-rich foods

  Here's a case study for you: Your client is a sedentary female who weighs 63 kilograms. How much protein should she eat daily? Without looking below, try to answer that on your own... Ready? Okay. Let's see if your answer is correct: The recommended protein intake for your female client is: 47.25 grams of protein a day (per Module 3, Unit 3: 63 x 0.75 = 47.25). Now, let's say she decides to eat a 50-gram egg. Eggs are known for being one of the richest sources of protein. Does this meanFew readers

• Nutrition for young athletes and children training for sports

  In terms of your learning outcomes from the Advanced Sports and Exercise Nutrition course, the science and also how to build personalised nutritional plans and competition diets applies to athletes aged 16 and above. Now, in terms of young athletes aged 15 and below, some of the fundamental principles for older athletes would apply with some tweaks here and there. While there’s been relatively limited scientific research performed with young athletes, it is possible to adapt nutritionaFew readers

• Using the Weight Loss Pyramid with Clients

  When using the Weight Loss Food Pyramid with clients, you have several options: The first option, which you mentioned, is to hand out the done-for-you example, as is. This can be used by the client as a quick visual aid. It might be sufficient if your client’s personality type is a "doer" (which you’ll be learning about in your Module 18, Weight Loss Personality Test). This might also work for a "feeler", who just need to get a feel for the big picture. If your client is more of a "planneFew readers

• How does a blood test compare to the Nutritional Deficiencies Assessment™?

  Let’s answer this important question… How does a blood test compare to the Nutritional Deficiencies Assessment™? Both can be used. They each give a different perspective! The assessment can help your client to get an overview and understand potential risk. While a medical blood test can be beneficial, it may not be sufficient by itself. Why? Because a medical blood test compares results to the average person and is not necessarily personalised. Which mean that it can potentially missFew readers

• Recap on muscle building

  As you have seen from your course modules, optimising muscle gain or fat loss is more complicated than assigning each macronutrient a "percentage" of overall caloric intake. Macronutrient requirements expressed in percentages is an outdated model. Instead, sports scientists use "grams", e.g. grams of protein per kilogram of body weight (and never percentages). This way, you calculate your macros in grams, then convert them into calories, and finally you can assign to them a percentage based oFew readers

• TUTOR ANSWER: What's the difference between incidence rates and mortality rates?

  Incidence rates and mortality rates can be confusing. So let's talk a little bit more about them! The cancer incidence is really based on the number of new cases of cancer per 100,000 people. We then turn the rate (per 100,000) to a percentage (per 100) to make it easier to understand. We will use 100 instead of 100,000 here for simplicity. Let’s look at the case of lung cancer. So in a group of 100 individuals with cancer, 13 will have been diagnosed with lung cancer. This is where the 13% luFew readers

• Understanding the estimated time to conception percentages.

  In this module, you saw a table to help you to estimate your client’s time to conception based on: the number of intercourse encounters per cycle when during the menstrual cycle those encounters are the type of cervical mucus present during those days But what do those estimated time to conception percentages really mean? Can you reply on them 100% when speaking with clients? First, let’s take another look at that table: [Estimated Time to Conception Table](https://courses.tFew readers

• Does soy cause breast cancer?

  We often hear a lot of things said on the internet about soy being "the evil” - but why would that be? First of all, soy has phytoestrogens, which have a similar molecular structure to oestrogen, the female hormone. Now, oestrogen does not 'cause' cancer. However, women who already have breast cancer may be sensitive to excessive oestrogen levels in the body, which can cause hormonal imbalances and foment the proliferation of breast cancer cells. In other words, excess oestrogen has a roleFew readers

• What if I know of a superfood that isn't listed here?

  There are many beneficial natural foods that may not be mentioned in your course, but that doesn’t meant they aren’t great for you. Our most successful students go onto researching even more plant foods and add them to their recommended list. So never feel limited by your materials – if anything, use them to inspire further exploration and research! One example is hemp seeds. Whilst we mention them in your next module, hemp seeds are a good source of protein as well as “good” fats and steFew readers

• Is 7 to 12 grams of daily carbs too much?

  7 grams to 12 grams of carbs per kilogram of body weight is the recommendation made by the International Olympic Committee for elite athletes. You can find the general definition of "athlete" in the Tutor Answer Vault on Module 1, and you could think of a "serious" or "elite" athlete as an elite sports person who has a full-time training agenda, with a very high training volume and intensity, such as an aspiring Olympian or world-championship athlete across a variety of disciplines.Few readers

• Skin Cell Regeneration

  Does it take 28 days to regenerate all layers in the epidermis? Or just the top layer? Primarily, all layers of the epidermis except the stratum basale (the lowermost layer of the epidermis). The stem cells in the basal layer divide into two. In general, the new cell differentiates and becomes a skin cell (keratinocyte), while the original cells stay a stem cell (so that it can continue to create new skin cells. The keratinocyte moves up and ages through the layers until it gets to the oFew readers

• How do I search the nutritional facts in common foods?

  To search for the nutritional values in common food items (when these are not available on labels), we recommend that you use Google nutrition search. You can find the nutritional facts of over 1,000 foods in these simple steps: Open the Google search engine: www.google.co.uk Type in [ food name ] calories or [ food name ] nutrition facts Click on Search, and the nutrition facts for 100 grams will be displayed (calories, fat, carbohydrate,Few readers

• Are a “high-carb” diet and a “high-GI” diet the same?

  No, they are not the same. A high-carbohydrate diet is when more than 60% of your daily calories come from carbohydrate foods. In sports nutrition, a high-carbohydrate diet is when you eat between 7 and 12 grams of carbohydrate per kilogram of body weight a day. In other words, a high-carb diet is when most of the foods you eat are carbohydrates. Now, these carbohydrates can have a low, moderate or high GI. The GI indicates how quickly or how slowly a food raises your blood glucose. A slow reFew readers

• Are dehydration calculations based on total body weight OR on body water weight?

  Dehydration calculations are based on your current body weight, and not on your current water weight or body water mass percentage. Why is this? The person’s overall body mass is used in the design of scientific studies given that it provides a more accurate result as it takes into account the person’s overall homeostatic status. For example, body water is held not just in muscles, but also in organs and even bones – so very difficult to access such water resources during training, and everyonFew readers

• Can fat cells (adipocytes) really proliferate via mitosis?

  In general, adipocytes, or fat cells, do not proliferate via mitosis once they have reached maturity. Instead, they can increase in size (hypertrophy) as they accumulate more lipids, leading to the expansion of adipose tissue. However, there is evidence to suggest that under certain circumstances, such as extreme obesity or in response to injury or toxin accumulation, adipocytes may undergo a process called dedifferentiation or transdifferentiation, where they lose their characteristic featuresFew readers

• Can you reduce the GI of a meal by adding protein or fibre?

  Yes, you can! Adding Protein: Protein slows stomach emptying and therefore carbohydrate digestion, producing a smaller blood sugar raise and lowering the GI. Examples of carbohydrate/protein combinations include beans, lentils, peas and past (all of these contain both protein and carbs). Eating chicken with rice also lowers the GI. The addition of other foods that contain fibre or fat will also reduce the GI of a meal. The GI of this "mixed meal" can be estimated by taking a weighted aveFew readers

• Clarification regarding "adversaries"

  Where it reads "tea" in the adversaries, please take it as in "black tea". Other kinds of herbal teas (ideally decaf) such as decaf green tea, oolong, linden, dandelion, camomile, rosehip, nettle, sweet fennel, etc. can be quite beneficial. So, in the context of adversaries, caffeinated infusions are the point. When we consume more caffeine than we should, the body uses more of the highlighted essential nutrients to break it down, neutralise it, and eliminate it. Having said that, some indiviFew readers

• Do you or your client have a gluten sensitivity?

  First of all, be mindful that not everyone has a problem with gluten. If you're unsure, we teach how to detect food sensitivities in our Food and Allergies Intolerances certification. If you’re concerned about a gluten sensitivity or have Coeliac disease, avoid bread, cakes, biscuits, cereals, or pasta made from any of these gluten grains: Wheat Spelt Rye BarleyFew readers

• Does the pH of water matter?

  The first thing you need to keep in mind is that the pH value of water is a good indicator of whether water is hard or soft. The pH of pure water is 7. In general, water with a pH lower than 7 is considered acidic, and with a pH greater than 7 is considered basic. The normal range for pH in surface water systems is 6.5 to 8.5, and the pH range for groundwater systems is between 6 to 8.5. Alkalinity is a measure of the capacity of the water to resist a change in pH that would tend to make theFew readers

• Fuel Type and Energy Availability Table Explained

  The table on page 16 displays caloric values (see the word “calories” on the top row, after the words “fuel type and energy availability”). How much glycogen is stored in muscle depends on the individual and this can be between 275 and 400 grams (the more muscle you have, the more glycogen you’ll be able to store). In the average, healthy, 70kg male adult, it’s been calculated that 300 grams of glycogen can be stored in muscles (which is the example provided in the table: 1,200 calories). AgaFew readers

• Guide for Abbreviations, Measures and Conversions

  Conversions and useful figures 1 Kilogram = 1,000g = 2.21lb 500g = 1.11lb 250g = 8oz 125g = 4oz 60 = 2oz 1 litre = 1,000ml = 1.76 Imperial/UK pints = 2.11 US liquid pints 500ml = 1.06 US liquid pints = 0.88 Imperial/UK pints 250ml = ½ US liquid pint = 0.44 Imperial/UK pint 125ml = ½ US liquid pint = 0.22 Imperial/UK pint 1 stone = 14 pounds 1 kilogram = 2.2 pounds 1 kilogram = 1 litre 1 pound of fat is equivalent to 3,500 calories 1 kilogram of fat is equivalent tFew readers

• If gut serotonin cannot cross the blood-brain barrier, then how can it impact mental health?

  The role of gut serotonin in mental health is an intriguing area of research with multiple mechanisms still being explored. Of the total serotonin in our body, 90% is synthesized by the argentaffin cells in the gastrointestinal tract (GIT). However, gut-synthetized serotonin cannot cross the blood-brain barrier. That said, serotonin’s precursor tryptophan as a microbial metabolite can cross the brain barrier connecting to emotion-regulating centres in the brain. While gut-synthesized serotoninFew readers

• Nutrition and Lifestyle Considerations During Chemotherapy

  Chemotherapy is often accompanied by a variety of side effects that can influence appetite, digestion, energy levels, and overall nutritional intake. While diet cannot eliminate these challenges, certain nutritional and lifestyle strategies may help make them more manageable. Importantly, what proves most effective will vary depending on the chemotherapy regimen, specific side effects, and individual health status. IMPORTANT: Before making any changes to diet, supplements, or lifestyle duriFew readers

• Nutrition and Lifestyle Considerations During Radiotherapy

  Radiotherapy uses high-energy radiation to target and damage cancer cells, but it can also affect surrounding healthy tissues. This often results in side effects that influence appetite, digestion, hydration, and overall nutritional intake. While diet and lifestyle cannot eliminate these challenges, evidence indicates that certain strategies may help make them more manageable. Importantly, responses differ between individuals, depending on the radiation dose, treatment location, and personal heaFew readers

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Nutritional Therapist

• Are physical traits entirely determined by your DNA?

  No, not entirely! Traits like hair colour, height, nose size, eye colour, etc. aren't "entirely" determined by your DNA code… they are influenced epigenetically as well - for example, the mother's diet and stress levels during pregnancy are a huge factor. Also identical twins with the same genetic code start looking different as they grow up, which shows that diet and environment also influence the expression of your DNA. It's also worth noting that things like your body weight, how healthy yFew readers

• Are we really more bacterial than human?

  Let’s answer this important question… Is it true that bacterial cells outnumber our human cells in the body? As you know, science is constantly evolving, and we are learning more and more about the human body and how it functions. And that includes all the cells which live in the human body! In 1977, a paper was published which stated that there were about 10 trillion human cells in the human body… but about 100 trillion bacterial cells iFew readers

• How are free radicals formed in the body?

  First of all, let's talk about oxidation. Oxidation happens in inert matter (e.g. think of a rusty car) and also in living things, all the time. What is oxidation exactly? Okay, it will get complex from now on, so take your time to read this and absorb the new information! A freshly-cut apple turns brown (like the apple image in your module), a bicycle fender becomes rusty, and a copper penny turns green. What do all of these events have in common? They are all examples of a process called oFew readers

• Can foods contain both soluble and insoluble fibre?

  The answer is yes. ALL fruits, vegetables, legumes (beans, lentils), sprouts, nuts, seeds and grains contain BOTH soluble and insoluble fibre. However, some of them contain more soluble fibre, whereas others contain predominantly insoluble fibre. Fresh carrots are a rich source of both soluble and insoluble fibre, reason why you can see it listed in both columns in your course materials. Bear in mind that the amount of soluble and insoluble fibre in each food item will vary depending on the gFew readers

• Can food compounds negatively affect your DNA?

  Unfortunately, some of them can. Food mutagens (which are non-nutritive toxic contaminants in foods) can affect your DNA not only indirectly (epigenetically, e.g. by causing faulty methylation, silencing cancer-fighting genes, etc.), but also directly (e.g. by causing DNA damage, nucleotide alterations, gross chromosomal aberrations, etc.). An example of food mutagens includes a group of toxic chemicals called heterocyclic amines (HCAs), which can be formed in the process of high-temperatureFew readers

• What details to include in the shopping lists

  Remember that both My Foods Shopping List and My Antioxidants Shopping List are meant to be presented to your client, so they need to be as practical (and as easy to implement) as possible! Here's what you need to think about when completing each column of either shopping list: 1. Food item Let's use carrots as an example. Will they be fresh or frozen? If fresh, carrot sticks or whole carrots? If your client is new to carrots, will they want to try all types and different ways to eaFew readers

• How can I understand vitamin A content in foods?

  As you know, there are multiple forms of vitamin A, including retinol and beta-carotene. And the amount of vitamin A may be written using different units. Often this is mcg per 100 grams of food but, you may also see IU (International Units) sometimes. The estimation that 800mcg = 2400 IU is based on a variety of "common factors" and should be treated as any estimation would - with extreme caution and awareness that this estimation is a pure generalisation of a matter. Think of it as guideFew readers