Certificate in Nutrition & Healthy Living

Protein

• Which animal and plant foods provide a rich source of protein.
• Daily requirements of protein for the general population and the amount of protein provided by some common foods.
• General functions of protein and some more specific functions.
• Practical ways to include adequate protein in meals and snacks
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Carbohydrate

• What different carbohydrates (carbs) are, and which foods are high in carbs
• How most carbohydrates end up as glucose and the main function of glucose.
• Differing requirements for carbs for the general population and for low carb dietary approaches.
• Difference between good quality, wholesome carb foods vs simple refined carbohydrate foods: ‘quality over quantity’.
• Practical ways to include healthful carbohydrate foods in meals and snacks.

Fats & Oils

• Best sources of unrefined fats and oils and how they are classified
• Best oils to use for cooking, best to use cold as dressings – and best avoided!
• Functions of fat
• Daily fat requirements recommended for the general population and for those following a low carb or ketogenic style diet.
• Two main essential fatty acids, their sources and benefits
• Why there is an imbalance in omega 3 & omega 6 essential fats in the modern diet, and the health impacts of this
• Practical hints and tips to ensure you, your family (and clients), are getting a balance of healthful fats
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Vitamins

• • Why vitamins are ‘vital’ and how we measure them
  • How vitamin bioavailability can vary depending on several factors
  • Difference between water-soluble and fat-soluble vitamins
  • Concept of biochemical individuality
  • Key functions of each water-soluble vitamin
  • Common signs of sub optimal water-soluble vitamin deficiency
  • Main food sources of the water-soluble vitamins 
  • Factors that may affect the availability or absorption of water-soluble vitamins
  • You will learn some ways that water-soluble vitamins can be used therapeutically
  • Some key functions of fat-soluble vitamins
  • Common signs of insufficient intakes of fat-soluble vitamins 
  • Most important food sources of fat-soluble vitamins 
  • Cautions about supplementing with fat-soluble vitamins
  • Some ways fat-soluble vitamins can be used therapeutically.

Minerals (introduction, macro-minerals, microminerals)

• • How foods can be depleted in minerals before they reach our plate
  • How making smarter choices of certain foods will naturally include more minerals in your diet
  • Two categories of essential minerals, with examples of each
  • Different forms of minerals that occur in foods and supplements (organic, inorganic and colloid) and the best forms to look for in supplements.

Macrominerals

• Key functions of calcium, magnesium and sodium
• Superior forms of calcium, magnesium and sodium to supplement with
• Natural food sources of calcium, magnesium and sodium
• Recognise some sub-optimum or deficiency signs of magnesium and sodium
• Multiple factors required to support bone health

Microminerals

• Functions of iodine, iron, selenium and zinc
• Natural food sources of iodine, iron, selenium and zinc
• Better supplement forms available if taking iodine, iron or zinc
• Signs indicating deficiency of iodine, iron, selenium and zinc
• Precautions to take when supplementing with iodine, iron, selenium and zinc
• Potential impact of goitrogens in foods on iodine and how to counteract them
• The variable absorption of iron and those who may have higher demand need
• Impact of excess amounts of iodine, iron (also about hemochromatosis), selenium and zinc.

• What is meant by ‘unprocessed’ and ‘ultra-processed’ foods
• NOVA ultra-processed foods categories and what they mean
• Why it’s best to avoid ultra-processed products
• How to recognise an ultra-processed product from the ingredient label
• Foods included in an unprocessed diet 
• ‘Foods’ and ingredients best to avoid
• How poor diet undermines metabolic health and drives illness, e.g. diabetes, cardiovascular disease and cognitive decline
• Blood glucose levels and what they mean
• Fast-releasing vs slow-releasing carb foods and sugar; role of insulin
• Insulin resistance – its central role in metabolic health and weight management 
• How high blood glucose and the blood sugar ‘roller-coaster’ impact health
• Maintaining healthy blood sugar levels with suitable dietary and eating habits
• How a wholefoods-based Mediterranean diet can support health
• How to make smarter choices around carbs and combine foods for a more balanced meal plate
• Plate portion sizes to help manage weight and promote good health
• Organic foods – what they are and why important; key organic foods to prioritise

Preconception, pregnancy 

• How diet and lifestyle impact health of both partners prior to conceiving
• Factors that can affect the health of sperm and egg
• Toxins in the environment
• Practical tips to support a healthy pregnancy
• Crucial importance of good nutrition for supporting brain growth

Infants and young children

• Benefits of breastfeeding
• What to consider when weaning
• Importance of nutrition and exercise for the growing child
• How our current culture and environment favours obesity
• Practical ways to encourage children to eat better

Adulthood

• How diet and eating habits can strengthen or weaken the immune system and overall health 
• Impact of shift work on health and how best to support irregular routines
• How diet and lifestyle can prevent or improve common chronic diseases of adulthood and senior years, e.g. autoimmune conditions, diabetes, dementia
• How to support good nutrition and other healthy behaviours in older people.

• Different detoxification pathways in the body
• What issues can arise in these detoxification pathways signaling a need for support
• Why detox processes can be differing lengths of time for each individual
• Which foods are important to include in a detox and why
• Foods to avoid during a detox and why.
• When a Food & Symptom Diary can be beneficial for an individual to track their day to day diet & how they feel. 
• Environmental & lifestyle factors that can impact our detoxification pathways
• Practical ways to support a detox with gentle lifestyle adjustments. 
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On your journey through the gastrointestinal tract you will learn about..

Digestion & Absorption

• The organs directly involved in the digestive activities within the gastrointestinal tract (GIT) 
• The accessory organs that contribute to digestion and absorption processes
• What happens to food at each stage
• The role of the accessory organs play and their secretions
• The role of hydrochloric acid

Benefits of the Microbiome

• Gut microflora and how they keep us healthy
• Factors that can harm or support microbiome health
• How to Nourish the microbiome with Diet

• Practical ways to nourish the microbiome with suitable foods
• Practical ways to nourish the microbiome through smart lifestyle choices

Cephalic Digestion and The impact of Stress

• Cephalic digestion and how to support it
• The impact of stress on digestive function

Optimising digestive health through food

• How to optimise digestion through food
• About ‘Leaky Gut Syndrome’ and ways to support the gastrointestinal lining

• How does classic allergy differ from food sensitivity or intolerance?
• Digestive and other signs & symptoms possibly caused by food sensitivities 
• Strengths and weaknesses of common tests to determine sensitivities to foods
• How and why to do the Elimination and Challenge test for food intolerances
• Foods containing wheat and various symptoms/ signs it can cause 
• How to choose gluten- and wheat-free foods of better quality
• How to identify wheat on food labels
• What is coeliac disease, who gets it?
• How the immune system is triggered by gluten and how this may impact health
• Common symptoms associated with CD and non-coeliac gluten sensitivity (NCGS)
• Gluten-containing grains, and grains, nuts, seeds and flours that are naturally gluten free
• Problems with milk? Signs and symptoms caused by sensitivity to dairy foods
• Is it lactose sensitivity or allergy to milk protein?
• Alternative infant formulas and various ‘milks’ to try for babies and others
• Ingredients on food labels that are made from dairy 
• Non-dairy foods that provide calcium
• Genuine and controversial health concerns around milk products
• Genuine and controversial health concerns around soy-based products
• Other food components or additives that can cause sensitivity reactions, including histamine, ‘nightshade’ vegetables, lectins, oxalates and sulphites.

• How unstable blood sugar can affect mood
• How insulin resistance can increase risk of dementia
• The gut-brain axis and how to support it (covered in Digestive Health for Wellness)
• Foods and nutrients to help optimise brain function and mood
• Easy ways to include brain healthy foods in the daily diet
• Foods & ingredients to consider avoiding.
• Lifestyle habits for mental health (such as stress management, exercise, daylight, sleep)
• Is food addiction a real thing? How to recognise the signs.