Online Course Basics of healthy eating

Nowadays, every one of us tries to eat healthy. In this way we improve our mood and our body becomes healthier. Because of the huge variety and easy access to all kinds of foods, we have to be especially careful what we fill our hunger with

The focus of our e-learning is on the basics of healthy eating, namely macro and micronutrients, the nature of calories, recommended caloric intake for men and women, anabolism and catabolism, ATF, energy balance, caloric deficit and much more valuable knowledge. The course also includes tips for building a healthy diet.

Nutrition is a fundamental life process directly related to the intake, absorption and processing of food needed to build and renew cells and tissues, to carry out and regulate the body's vital functions, and to compensate for its energy expenditure. Nutrients are those life-sustaining elements that the human body cannot synthesize on its own, either at all or not in sufficient quantity. In order to survive, it must obtain them through a balanced diet.

You will learn about the role of water in the body. Even though drinking water is one of the first skills we learn in life, it turns out that most of us have never learned how to make full use of its power. You probably know about the rule that 8 glasses of water a day is a must if you want to stick to a healthy lifestyle. But at what time and in what way should you take them? You will learn in the training.

Interestingly, depending on their colour, foods exhibit particular qualities. We can distinguish several of the main colours found in plants and their properties in our study.

Did you know that the only vitamins the human body can produce naturally are D and K? All others must be supplemented through food or supplements. Since there is no food that contains all types of vitamins, one must eat a varied diet. An example of a food source of vitamins are given in the training.

The structure of the training implies the gradual absorption and upgrading of knowledge, along with valuable tips that you can apply today.

I. What is the process of "feeding"?

II. Nature and types of nutrients. Macronutrients

Macronutrients

Proteins, also called proteins
Types of proteins
Carbohydrates
Types of carbohydrates
Fats (triglycerides)
Types of fat
Fibres
Types of fibre
Beneficial effect of fibrе
Water
Role of water in the body
The water cycle
Tips for proper water intake

III. Nature and types of nutrients. Micronutrients

1. Phytochemicals (phytonutrients)

Basic types of phytochemicals:
Coloured foods

2. Antioxidants

3. Vitamins and minerals

Vitamins
Minerals

IV. Calories

1. Nature of calories

2. Calories in food

Satiety index
Empty calories

3. Required calorie intake

Tips for building a healthy diet

V. Energy and metabolism (metabolism)

1. Nature, functions and measurement of energy
2. Anabolism and catabolism

Anabolism (constructive metabolism)
Catabolism (destructive metabolism)

3. Energy balance - nature and method of determination

Calorie deficit
Safe weight gain
Calories during pregnancy
Determination of energy balancе
Basal metabolic rate or resting energy expenditure (BMR/REE)
Thermal Effect of Food (TEF)
Physical activity energy expenditure (AEE)

VI. Basic diets

1. Plant-based nutrition
2. Elimination diet
3. High carbohydrate diet (HCD)
4. Low carbohydrate diet (LCD)
5. . Ketosis, ketone/keto diet

Classic ketogenic diet (KCD)
Modified Atkins Diet (MAD)
Low glycemic index treatment

6. Intermittent fasting
7. Balanced diet (BDA)

Exercise

Online recipe for making a colorful green salad with olives and feta cheese. You will be able to choose your own products for different number of servings. And at the end of the exercise, you will also learn how to burn the calories you have accumulated.

Bonus materials in the training

Which foods contain gluten?
Weekly menu
Sources of vitamins in food
Calories in food

Short excerpt from the training

How is the training?

When a learner signs up for the course, they are given a personal account to access the training. It is taken online, at a time and place convenient to the user.

After successful completion of the training, the trainees receive a certificate.

If you are interested in our services or have further questions, you can contact us at +359 878 685 304 or e-mail: office@nitbg.com

Често задавани въпроси

What will I learn in this healthy eating course?

The course covers the basics of healthy eating, including macro and micronutrients, calories, energy balance, caloric deficit, anabolism and catabolism, and recommended caloric intake. It also includes practical tips for building a healthy diet. The training is designed to gradually build knowledge and give you useful advice you can apply right away.

Does the training explain the role of water in a healthy lifestyle?

Yes. The course explains the role of water in the body and offers tips for proper water intake. It also addresses common questions such as when and how to drink water, including the idea of eight glasses a day as part of a healthy lifestyle. The training helps you understand how to use water more effectively.

Will I learn about vitamins and minerals in this course?

Yes, the training includes a section on micronutrients, especially vitamins and minerals. It explains that the body can naturally produce only vitamins D and K, while the rest must come from food or supplements. You will also learn why a varied diet is important, since no single food contains all vitamins.

Are calories and energy balance covered in the training?

Yes. The course explains the nature of calories, calories in food, satiety index, empty calories, and required calorie intake. It also covers energy and metabolism, including energy balance, basal metabolic rate, thermal effect of food, and physical activity energy expenditure. This makes it useful for understanding weight management and nutrition planning.

Does the course include different diet types?

Yes, the training covers several basic diets, including plant-based nutrition, elimination diet, high carbohydrate diet, low carbohydrate diet, ketogenic diet, intermittent fasting, and balanced diet. It presents these approaches as part of a broader understanding of nutrition. The course also includes tips for building a healthy diet.

How is the training delivered and do I receive a certificate?

The training is taken online through a personal account created after registration. You can access it at a time and place that is convenient for you. After successful completion, trainees receive a certificate. This makes the course flexible and easy to fit into your schedule.