NUTRITION 101

NUTRITION 101

These videos build on the basics of nutrition beginning with what individual bodies need for energy and then moving into topics that are more detailed. The videos aim to give users the ability to take control of their food choices with confidence to support their physical, mental and lifestyle goals.

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NUTRITION 101
  • Becoming Plant Based
    Becoming Plant Based
    1 item

    Becoming Plant Based

    1 item

  • Optimal Plant Based Nutrition
    Optimal Plant Based Nutrition
    4 items

    Optimal Plant Based Nutrition

    4 items

    There are several common nutrient deficiencies that are common - Iron, Calcium, B12, Iodine, Zinc, Vitamin A, Vitamin D and Magnesium. Without these nutrients we may not achieve optimal physical or mental health. These documents are here to give you information on plant based foods you can use to...

  • Estimated Energy Requirement (find your personal calorie needs)
    06:59
    Estimated Energy Requirement (find your personal calorie needs)

    Estimated Energy Requirement (find your personal calorie needs)

    Calculations for EER Calculation

    Men
    EER = 662 - (9.53 x age [y]) + PA x { (15.91 x weight [kg]) + (539.6 x height [m]) }

    Women
    EER = 354 - (6.91 x age [y]) + PA x { (9.36 x weight [kg]) + (726 x height [m]) }

    Physical Activity Coefficients (PA values) for use in EER equations
    Sedentary Typi...

  • Macro Nutrients
    09:11
    Macro Nutrients

    Macro Nutrients

    General Recommended Daily Macro Nutrient Distribution
    Carbohydrates 45% - 65% of calories
    Protein 10% - 35% of calories
    Fat 20% - 35% of calories

  • Carbohydrates
    06:14
    Carbohydrates

    Carbohydrates

    Aim for carbohydrates 45% to 65% of daily calories
    Choose high quality , whole, unprocessed carbohydrates

  • Protein
    05:54
    Protein

    Protein

    Protein 10% to 35% daily energy
    Recommendation .08 grams protein/kg bodyweight daily

  • Fats
    07:20
    Fats

    Fats

    Fat 20% to 35% of daily energyhttps://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/

  • Vitamins
    11:24
    Vitamins

    Vitamins

  • Minerals
    14:12
    Minerals

    Minerals

  • Weight Loss Lifestyle Tips
    12:05
    Weight Loss Lifestyle Tips

    Weight Loss Lifestyle Tips

    1. Use more energy than you take in by moving more in day to day life like walking instead of driving, public transport instead of cars.
    2. Increase lean muscle mass by moving and adding resistance training.
    3. Eat nutrient dense foods.
    4. Choose a diet that you can by consistent at and can live ...

  • Restrictive Dieting
    10:51
    Restrictive Dieting

    Restrictive Dieting

    Recommended Books:
    Brain Over Binge Book : https://www.goodreads.com/en/book/show/12359062-brain-over-binge

  • Plant Based Diets
    09:34
    Plant Based Diets

    Plant Based Diets

    Recommended Readings;
    Diet for a Small Planet https://www.goodreads.com/book/show/199107.Diet_for_a_Small_Planet
    Becoming Vegetarian https://www.goodreads.com/en/book/show/541482.The_New_Becoming_Vegetarian
    Becoming Vegan https://www.goodreads.com/book/show/48307.Becoming_Vegan?from_search=true&f...

  • Whole Foods
    09:00
    Whole Foods

    Whole Foods

  • Certified Organic Foods
    06:49
    Certified Organic Foods

    Certified Organic Foods

    Recommended Resources (Films):
    Kiss the Ground Film - https://www.netflix.com/ca/title/81321999
    The Biggest Little Farm Film (Netflix) https://www.netflix.com/ca/title/81031829

  • Muscle Growth + Maintenance
    11:42
    Muscle Growth + Maintenance

    Muscle Growth + Maintenance

    Anabolic Window (Eating Window) for Protein Intake- Up to 2 hours after resistance training

    Recommended Protein for Sports and Fitness:
    Recreational Athletes - 1g/kg of body weight daily
    Endurance Athletes - 1.2 - 1.4g/kg of body weight daily
    Ultra Endurance Athletes - 1.2 - 2g/kg of body weigh...

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