Eat Well, Think Clearly: Everyday Nutrition Science

What's inside

1. Level 1: Who to Trust: UK Nutrition Guidance ExplainedFree
   You find out where trustworthy UK nutrition advice comes from (the NHS, the British Dietetic Association and the Scientific Advisory Committee on Nutrition), and why this course is general education, not medical or dietetic advice.
2. Level 2: Energy and Calories Without ObsessionFree
   We explain what calories measure, how your body uses energy, and how to think about energy balance calmly, without counting obsessively or feeling guilty.
3. Level 3: Carbohydrates: Starchy Foods and Free Sugars
   You learn how your body uses carbohydrates, why starchy foods (wholegrain where you can) are part of a healthy diet, and what 'free sugars' are, including the UK guide of no more than 30g a day for adults.
4. Level 4: Fibre: The Nutrient Most of Us Miss
   We look at what fibre does for your gut and long-term health, and practical ways to move closer to the UK recommendation of 30g a day for adults.
5. Level 5: Protein: How Much and From Where
   You learn what protein does, the range of animal and plant sources, and how UK guidance suggests eating more beans and pulses and less red and processed meat.
6. Level 6: Fats: Saturated, Unsaturated and Your Heart
   We sort out the different types of fat, why UK guidance suggests swapping some saturated fat for unsaturated fat, and where each type turns up in everyday food.
7. Level 7: Vitamins and Minerals: Food First
   You get to know the key vitamins and minerals, what they do, and how a varied diet provides most of them for most people.
8. Level 8: Supplements: Who May Need Them in the UK
   We go through who may benefit from a supplement under UK guidance, such as 10 micrograms of vitamin D a day in autumn and winter, and 400 micrograms of folic acid for anyone who could get pregnant or is in early pregnancy.
9. Level 9: Salt: Why Less Matters
   You learn how salt affects blood pressure, where most of the salt we eat is hidden, and how to aim for less than the UK limit of 6g a day for adults.
10. Level 10: Hydration: What and How Much to Drink
    We cover why fluid matters, the NHS guide of six to eight glasses a day, which drinks count, and how needs go up in heat or when you're active.
11. Level 11: The Eatwell Guide and Realistic Portions
    You put everything together using the Eatwell Guide's food groups and learn practical, everyday ways to judge portion sizes without weighing everything.
12. Level 12: Reading UK Food Labels Like a Pro
    We decode UK front-of-pack traffic-light labels and the back-of-pack nutrition table, so you can compare products quickly in the shop.
13. Level 13: Ultra-Processed Food: What the Evidence Says
    You look at what 'ultra-processed' means, what studies have found so far, where the evidence is still uncertain, and how to make calm, practical choices.
14. Level 14: Eating Well on a Budget with Meal Planning
    We share practical ways to eat well for less, such as frozen and tinned foods, pulses, batch cooking and a simple weekly meal plan.
15. Level 15: Alcohol and Nutrition
    You learn how alcohol affects your body, its calories and nutrition, and the UK low-risk guideline of no more than 14 units a week, spread over several days.
16. Level 16: Nutrition Across Life Stages in Outline
    We outline how nutritional needs change from childhood through pregnancy, adulthood and older age, and where to find more detailed UK guidance.
17. Level 17: Read a Study and Spot Nutrition Myths
    You learn how to judge a nutrition study and spot the warning signs of myths, fads and misleading social media advice.
18. Level 18: Final Challenge: Eat Well, Think Clearly Exam
    You bring together everything from the course, from energy and macronutrients to labels, budgets and myth-busting, in a comprehensive final challenge, with a reminder that this is general education, not medical or dietetic advice.

Access

The first 2 levels are free with a free account. Every level, the podcast edition and the AI tutor come with All Access at £4.99/month or any Creator plan — see pricing.

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