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Table of Contents:

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Practical Nutrition

  1. Why the current epidemic of food and lifestyle diseases?

  2. Where should we start?

  3. How do we define Health?

  4. How food and lifestyle of the global population change?

  5. Four common commercial food poisons are which are hazardous to health!!

  6. What are the Nutrients and Science of Nutrition?

  7. What is food calorie, and what is a daily caloric requirement?

  8. The fundamental flaw with the different diet plans

  9. Understand the role of 3 Macronutrients- Carbohydrates, Protein, and Fats

  10. Macronutrient Carbohydrate

    1. How much carbohydrate to eat: Focus on quality and not on quantity?

    2. What is the Glycemic Index—healthy carbohydrates by Glycemic index?

    3. Carbohydrate foods hazardous to health-Bread, sugary beverages, and fruit juices

    4. Artificial Sweeteners- Are these good for health?

    5. Alternate natural sweeteners

  11. Macronutrient Protein

    1. How much Protein one needs daily?

    2. Clinical signs of protein deficiency

    3. Vegetarian versus nonvegetarian sources of protein proteins

    4. Digestion of Proteins

    5. Nutritional value of common grains and protein versus carbohydrate content

    6. Bioavailability of protein from different foods-vegetarian and animal sources

    7. Factors which influence protein utilization and muscle building

    8. What builds muscle mass and muscle endurance?​

    9. Acid reflux disease, acid-blocking medications, and protein indigestion

    10. Protein in a vegetarian diet, how to maximize nutrition potential?

    11. Harmful effects of a high protein diet

    12. Misconception- Commercial protein supplements are right for muscle building

  12. ​Macronutrient Fat ( called Lipids inside the body)

    1. The four types of dietary fatsHow much and what kind of fats one should eat?

    2. Some healthy tips on frying foods

    3. The culprit in heart attacks- Sugar versus Fats

    4. The truth about Cholesterol- Heart Theory of the 1970s!!

    5. All fat is not bad !!

    6. What are unhealthy fats- Human-made transfats and refined seed oils?

    7. Natural healthy fats: cold compressed oils- Sesame, Mustard, Coconut, and ghee!!

    8. Benefits of eating natural healthy fats

  13. Micronutrients in food- Vitamins, Minerals, and Antioxidants

  14. Calcium-Should we get it from natural foods or Pills and injections

    1. Why does Osteoporosis ( bone thinning occur)?

    2. Misconception about high dose calcium supplementation

    3. A sensible take on calcium supplementation

    4. Food sources of calcium

    5. Recommended dietary intake (RDI) of calcium

  15. Mineral Iron

  16. Mineral Iodine and Thyroid hormone

    1. Iodine fortification of salt

    2. Iodine rich foods

  17. List of foods rich in minerals

  18. Vitamin A and Beta carotene ( Provitamin A)

    1. Plant and animal sources of vitamin A

    2. Effect of cooking, food processing, and storage on beta carotene

  19. Vitamin D

    1. Beneficial effects of sunlight and vitamin D

    2. Vitamin D sources

    3. Recommended blood levels of vitamin D

    4. Safe dose for vitamin D supplementation

    5. How to get a safe treatment of the sun for vitamin D

    6. How to maximize health benefits from sunlight

  20. Vitamin E- Its sources

  21. Vitamin B Complex-Signs of Vitamin B complex deficiency

  22. What are the Antioxidants and Phytonutrients, and what these do?

    1. ​List of oxidative stress diseases

    2. What foods contain Antioxidants and Phytonutrients

    3. List of foods  with high antioxidant content

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