Nutrition Fundamentals
Nutrition Fundamentals covers the science of eating well, including macronutrients, micronutrients, caloric balance, fiber, hydration, food label reading, evidence-based diet patterns, practical weight management, and food safety. The course translates nutrition science into actionable everyday food choices grounded in current US Dietary Guidelines.
Who Should Take This
This course is designed for anyone who wants to understand the basics of eating well, cut through nutritional misinformation, and build sustainable healthy eating habits. No prior science background is needed — the course is written for a general adult audience interested in practical, evidence-based guidance rather than fad diets or extreme protocols.
What's Included in AccelaStudy® AI
Adaptive Knowledge Graph
Practice Questions
Lesson Modules
Console Simulator Labs
Exam Tips & Strategy
13 Activity Formats
Course Outline
1Macronutrients 10 topics
Describe the three macronutrients (carbohydrates, proteins, and fats) and their caloric densities: carbohydrates provide 4 kcal/g, protein provides 4 kcal/g, and fat provides 9 kcal/g
Describe the primary roles of carbohydrates as the body's preferred energy source including the distinction between simple carbohydrates (sugars), complex carbohydrates (starches), and dietary fiber and identify common dietary sources of each
Describe the roles of dietary protein including muscle synthesis, enzyme production, immune function, and hormone synthesis and explain the 9 essential amino acids that must be obtained from food versus non-essential amino acids the body synthesizes
Distinguish saturated fats (solid at room temperature, associated with increased LDL cholesterol, found in animal products and coconut oil), unsaturated fats (liquid at room temperature, heart-protective, found in plants and fish), and trans fats (partially hydrogenated oils, associated with cardiovascular risk, largely banned in the US since 2020)
Apply the AMDR (Acceptable Macronutrient Distribution Ranges) to a 2,000 kcal diet: 45-65% from carbohydrates (225-325g), 10-35% from protein (50-175g), and 20-35% from fat (44-78g) to evaluate whether a sample meal plan is within recommended ranges
Analyze the trade-offs of low-carbohydrate, high-fat diets versus moderate-carbohydrate balanced diets including short-term weight loss mechanisms, long-term adherence challenges, and implications for dietary fiber and micronutrient adequacy
Apply protein intake recommendations for different goals: 0.8g/kg body weight for sedentary adults meeting minimum needs, 1.2-1.6g/kg for active individuals preserving lean mass, and up to 2.2g/kg during muscle-building phases, and identify complete protein sources (all essential amino acids) versus incomplete sources
Describe the glycemic index (GI) as a ranking of how quickly carbohydrate-containing foods raise blood glucose relative to pure glucose and explain why glycemic load (GI multiplied by grams of carbohydrate per serving divided by 100) is a more practical measure of a food's actual blood sugar impact
Identify dietary sources of heart-healthy omega-3 fatty acids (EPA and DHA from fatty fish such as salmon, mackerel, and sardines; ALA from flaxseed, chia seeds, and walnuts), the AHA recommendation of at least 2 servings of fatty fish per week, and the limited conversion rate from plant-based ALA to EPA and DHA
Apply protein complementation principles for vegetarian and vegan diets by explaining that combining incomplete plant protein sources throughout the day (legumes with grains, nuts with whole grains) provides all essential amino acids even though individual foods may be limiting in one or more
2Micronutrients: Vitamins and Minerals 8 topics
Distinguish fat-soluble vitamins (A, D, E, K — stored in body fat, potential for toxicity at high doses) from water-soluble vitamins (B-complex, C — excreted in urine, rarely toxic, require daily intake) and explain the dietary implications of each category
Identify the primary functions and deficiency symptoms of the most commonly deficient micronutrients: Vitamin D (bone health and immune function, deficiency causes rickets/osteomalacia), iron (oxygen transport, deficiency causes iron-deficiency anemia), Vitamin B12 (nerve function and red blood cell production, deficiency risks in vegans), and calcium (bone density, muscle and nerve function)
Apply micronutrient knowledge to identify food sources that provide the highest bioavailability for iron (heme iron from meat vs non-heme iron from plants enhanced by vitamin C), calcium (dairy, leafy greens, fortified foods), and vitamin D (fatty fish, fortified dairy, sunlight synthesis)
Describe the roles of key minerals in electrolyte balance including sodium (fluid balance, nerve function, recommended under 2,300 mg/day), potassium (blood pressure regulation, muscle function, recommended 2,600-3,400 mg/day), and magnesium (enzyme cofactor, muscle relaxation, recommended 310-420 mg/day)
Analyze the risk of micronutrient inadequacy on a restrictive diet (vegan, dairy-free, or calorie-restricted) and evaluate food and supplementation strategies to meet nutrient needs without exceeding tolerable upper intake levels
Describe the function and food sources of key B vitamins: B1 (thiamin, energy metabolism, whole grains), B3 (niacin, DNA repair, meat and legumes), B6 (protein metabolism and neurotransmitter synthesis, poultry and potatoes), B9 (folate, cell division and neural tube development, leafy greens), and B12 (nerve myelin and red blood cells, exclusively in animal products)
Apply antioxidant nutrition knowledge by identifying that vitamin C (citrus, bell peppers), vitamin E (nuts, seeds, oils), and selenium (Brazil nuts, seafood) help neutralize reactive oxygen species and explaining why food sources are generally superior to high-dose isolated supplements for antioxidant benefit
Analyze the evidence on dietary supplement use including that multivitamins have shown little benefit for mortality or chronic disease prevention in well-nourished populations, that targeted supplements for documented deficiencies are evidence-based, and that mega-dose fat-soluble vitamins carry real toxicity risk
3Caloric Balance and Energy Expenditure 8 topics
Describe total daily energy expenditure (TDEE) as the sum of basal metabolic rate (BMR, approximately 60-75% of TDEE), thermic effect of food (approximately 10%), and physical activity energy expenditure (15-30%) and explain how each component varies with body composition, age, and activity level
Apply the Mifflin-St Jeor equation to estimate BMR for men (10 × weight_kg + 6.25 × height_cm − 5 × age + 5) and women (same formula − 161) and multiply by an activity factor (1.2 sedentary to 1.9 very active) to estimate TDEE
Apply energy balance principles to weight management goals by establishing a caloric deficit of approximately 500 kcal/day for roughly 1 lb/week loss or a surplus of 250-500 kcal/day for gradual muscle gain while setting a floor of 1,200 kcal/day for women and 1,500 kcal/day for men
Analyze the limitations of simple caloric counting including individual variation in metabolic adaptation, gut microbiome differences, food processing effects on caloric absorption, and why behavior, food quality, and satiety cues matter beyond calorie arithmetic
Explain metabolic adaptation (adaptive thermogenesis) as the body's reduction in BMR in response to prolonged caloric restriction and describe how increasing protein intake and resistance training can partially mitigate muscle loss during a caloric deficit
Apply the thermic effect of food concept by recognizing that protein has the highest thermic effect (20-30% of calories burned in digestion) compared to carbohydrates (5-10%) and fat (0-3%) and use this to explain why high-protein diets have a small metabolic advantage in a caloric deficit
Describe the body mass index (BMI) formula (weight in kg divided by height in meters squared) as a population-level screening tool for underweight (below 18.5), normal weight (18.5-24.9), overweight (25-29.9), and obese (30+) categories and explain its limitations for individuals with high muscle mass or differences in bone density
Apply waist circumference as a metabolic risk indicator by identifying that waist measurements above 35 inches for women and 40 inches for men correlate with increased risk of metabolic syndrome, type 2 diabetes, and cardiovascular disease independent of BMI
4Fiber, Added Sugar, and Sodium 6 topics
Distinguish soluble fiber (dissolves in water to form a gel, slows digestion and lowers LDL cholesterol, found in oats, beans, apples) from insoluble fiber (adds bulk to stool and speeds transit time, found in wheat bran, vegetables, whole grains) and identify the recommended daily intake of 25g for women and 38g for men
Apply added sugar guidelines by identifying added sugars on nutrition labels (listed under Total Sugars), calculating the percentage of calories from added sugar (target under 10% of total calories or under 50g at 2,000 kcal/day), and distinguishing added sugars from naturally occurring sugars in fruit and dairy
Apply sodium reduction strategies by reading nutrition labels for sodium content, identifying high-sodium processed foods (canned soups, deli meats, condiments), and substituting with lower-sodium alternatives to approach the 2,300 mg/day guideline (1,500 mg for hypertension risk)
Analyze how simultaneously increasing fiber intake, reducing added sugar, and limiting sodium through whole-food substitutions addresses multiple dietary guidelines without requiring calorie counting
Apply a daily fiber increase strategy by adding one serving of legumes (15g fiber), one serving of vegetables (2-5g), and swapping refined grains for whole grains (adds 2-3g per serving) to incrementally reach the 25-38g/day target without GI distress from sudden large increases
Describe the American Heart Association limit of no more than 6 teaspoons (25g) of added sugar per day for women and 9 teaspoons (36g) for men and apply this by identifying that a single 12-oz can of regular soda contains about 39g of sugar, already exceeding both daily targets
5Nutrition Labels and Food Groups 7 topics
Identify the key components of the FDA Nutrition Facts label including serving size, servings per container, calories per serving, total fat, sodium, total carbohydrates, dietary fiber, added sugars, protein, and Percent Daily Value (%DV) based on a 2,000 kcal reference diet
Apply %DV interpretation rules: 5% DV or less is considered low for a nutrient while 20% DV or more is considered high, and use this to evaluate a food's contribution to daily nutrient needs for nutrients to limit (sodium, saturated fat, added sugars) and nutrients to get enough of (fiber, vitamins, minerals)
Describe the USDA MyPlate model allocating approximately half the plate to fruits and vegetables, a quarter to grains (half whole grains), a quarter to lean protein, and a cup of low-fat dairy as a practical visual guide for balanced meal composition
Apply ingredient list analysis to a food product by identifying the first three ingredients as the predominant components by weight and recognizing multiple added sugar aliases (high-fructose corn syrup, cane sugar, maltose, dextrose, agave) that may collectively make sugar the leading ingredient
Analyze health claims on food packaging by distinguishing structure-function claims (e.g., 'supports immune health') which require no FDA pre-approval from disease claims (e.g., 'reduces risk of heart disease') which require FDA authorization and evaluating marketing language like 'natural,' 'low-fat,' and 'multigrain' for regulatory meaning versus common perception
Apply the USDA MyPlate framework to plan a balanced 7-day meal template by ensuring half of each plate is vegetables and fruit, a quarter is whole grains, a quarter is lean protein, and dairy or a dairy alternative is included while staying within caloric targets
Distinguish whole foods (minimally processed single-ingredient foods closest to their natural state) from ultra-processed foods (NOVA Group 4: industrial formulations containing ingredients not used in home cooking such as hydrolyzed proteins, modified starches, and artificial flavors) and describe the epidemiological association between ultra-processed food consumption and increased risk of obesity, cardiovascular disease, and type 2 diabetes
6Hydration 6 topics
Describe daily fluid needs of approximately 3.7 liters (men) and 2.7 liters (women) total water from all sources including beverages and food and explain how exercise, heat, and illness increase needs
Apply hydration self-monitoring by interpreting urine color (pale yellow indicating adequate hydration, dark yellow or amber indicating dehydration) and body weight changes during exercise as practical real-time hydration indicators
Describe the role of electrolytes (sodium, potassium, chloride, magnesium) in fluid balance and nerve and muscle function and explain when plain water is sufficient versus when electrolyte replacement is warranted (prolonged exercise over 60-90 minutes in heat)
Analyze the effects of common beverages on hydration by identifying that coffee and moderate amounts of caffeinated tea contribute net fluid intake despite mild diuresis, alcohol increases fluid loss and should not count toward hydration goals, and sugar-sweetened beverages add significant calories without improving hydration beyond water
Apply sports hydration guidelines for exercise lasting more than 60 minutes by pre-hydrating with 16-20 oz of water 2-3 hours before, drinking 6-12 oz every 15-20 minutes during exercise, and rehydrating post-exercise with 16-24 oz per pound of body weight lost
Describe the health risks of chronic mild dehydration including reduced cognitive function, decreased physical performance, increased kidney stone risk, and constipation and explain why thirst is a lagging indicator that signals dehydration has already begun rather than a reliable cue to start drinking
7Diet Patterns and Weight Management 8 topics
Describe the Mediterranean diet pattern characterized by high intake of vegetables, fruits, whole grains, legumes, nuts, and olive oil with moderate fish and poultry and low red meat and explain its evidence base for cardiovascular risk reduction
Describe the DASH (Dietary Approaches to Stop Hypertension) diet pattern emphasizing fruits, vegetables, whole grains, low-fat dairy, and limited sodium under 2,300 mg/day and explain its clinical evidence for lowering blood pressure
Apply protein and fiber intake strategies for satiety management by increasing protein to 25-30% of calories and dietary fiber to 25-35g/day to reduce hunger during a caloric deficit without relying on rigid calorie counting
Analyze the long-term effectiveness of common dietary patterns (Mediterranean, DASH, low-carbohydrate, low-fat) for weight maintenance using the evidence from randomized controlled trials and explain why dietary adherence and sustainability outweigh macronutrient composition in predicting outcomes
Apply mindful eating principles by eating without screens, pausing between bites to notice satiety signals, using smaller plates to reduce portion size without calorie counting, and practicing the hunger-fullness scale (1 = starving, 10 = painfully full, target eating between 3-7)
Describe plant-based eating patterns including vegetarian (no meat), lacto-ovo vegetarian (includes dairy and eggs), vegan (no animal products), and flexitarian (mostly plant-based with occasional meat) and evaluate the nutritional planning required for each to avoid common deficiencies in B12, iron, calcium, zinc, and omega-3 fatty acids
Apply meal prepping strategies to reduce reliance on processed convenience foods by batch-cooking grains and proteins twice per week, pre-washing and chopping vegetables for quick access, and preparing grab-and-go breakfasts (overnight oats, egg muffins) to make nutritious choices the default option
Describe the relationship between gut microbiome diversity and dietary fiber intake including how fermentable fibers (prebiotics) from onions, garlic, legumes, and whole grains feed beneficial bacteria and contribute to digestive health, immune function, and mood regulation through the gut-brain axis
8Food Safety 7 topics
Identify safe minimum internal cooking temperatures for common foods: poultry at 165°F (74°C), ground meat at 160°F (71°C), whole cuts of beef/pork/lamb at 145°F (63°C) with 3 minutes rest, and fish at 145°F (63°C)
Apply the USDA two-hour rule for food safety by refrigerating or discarding cooked food left at room temperature (40-140°F danger zone) for more than two hours (one hour when ambient temperature exceeds 90°F)
Apply cross-contamination prevention practices including using separate cutting boards for raw meat and produce, washing hands for 20 seconds with soap after handling raw meat, and storing raw meat on the lowest refrigerator shelf below ready-to-eat foods
Identify the maximum safe refrigerator storage times for common foods: raw poultry and ground meat (1-2 days), raw whole cuts of beef and pork (3-5 days), cooked leftovers (3-4 days), hard-boiled eggs in shell (1 week), and opened deli meat (3-5 days) to prevent foodborne illness
Apply safe thawing methods for frozen foods: refrigerator thawing (safest, 24 hours per 5 lbs), cold water thawing (sealed bag in cold water changed every 30 minutes), and microwave thawing (cook immediately after); explain why counter-top thawing at room temperature is unsafe
Identify the six most common foodborne illness pathogens: Salmonella (poultry and eggs), E. coli O157:H7 (ground beef and produce), Listeria (deli meats and soft cheeses), Norovirus (shellfish and ready-to-eat foods), Campylobacter (poultry), and Staphylococcus aureus (improperly stored protein foods) and describe the primary prevention measure for each
Apply the USDA four core food safety principles (Clean: wash hands and surfaces, Separate: don't cross-contaminate, Cook: to safe temperatures, Chill: refrigerate promptly) as an integrated safety framework and explain how violating any single principle can result in foodborne illness even when the others are followed
Scope
Included Topics
- Macronutrients (carbohydrates including fiber and added sugars, proteins and amino acids, dietary fats including saturated, unsaturated, and trans fats), micronutrients (fat-soluble vitamins A/D/E/K, water-soluble vitamins B-complex/C, key minerals: calcium, iron, magnesium, potassium, sodium, zinc), caloric balance and total daily energy expenditure (TDEE) including BMR and activity factor, food groups and serving sizes (USDA MyPlate), 2020-2025 Dietary Guidelines for Americans, nutrition label reading (serving size, calories, %DV, ingredient list), hydration needs and electrolytes, dietary fiber (soluble vs insoluble, recommended 25-38g/day), added sugar guidelines (less than 10% of calories), sodium guidelines (less than 2,300 mg/day), common diet patterns (Mediterranean, DASH), practical weight management (energy balance, role of protein and fiber in satiety), common nutrient deficiencies (vitamin D, iron, B12, calcium), food safety basics (safe internal temperatures, refrigeration guidelines, cross-contamination)
Not Covered
- Clinical nutrition therapy for specific medical conditions (diabetes diet, renal diet, oncology nutrition)
- Sports nutrition and performance nutrition at depth beyond general protein needs
- Detailed biochemistry of metabolic pathways (Krebs cycle, beta-oxidation mechanisms)
- Weight loss medications, bariatric surgery, or medically supervised programs
- Food science manufacturing processes, preservatives, and additives at depth
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