Basic course “Expert of your plate”

Duration: 10 sessions (16 academic hours)
Teachers: medical doctor–dietitian, psychotherapist
Level: Basic


Skills you will gain after completing the course:

• Debunk common myths about nutrition
• Improve overall health and well-being
• Adjust body weight according to your goal (weight loss, gain, maintenance)
• Identify and correct nutrient deficiencies
• Create meal plans for any goal
• Build a lifestyle that supports your “superpowers”

Session 1. Nutrition as a lifestyle.
Dietetics and health
How food affects the body and its role
Energy value of food

Session 2. My ideal body — what does it look like?
Body types, their specifics, how to determine yours
Metabolism and physical activity by body type
Ideal weight calculations with individual specifics
Body composition
What your body says about your health

Session 3. Metabolism: the journey of food from the plate to internal structures.
Structure of the digestive system
Formulas and practical calculations for different goals

Session 4. Proteins.
Classification, role, functions, absorption, food sources
Ratios, bioavailability and interchangeability of proteins
Protein intake norms and calculations
Plant vs animal protein

Session 5. Carbohydrates
Classification, role, functions, absorption, food sources
Carbohydrate intake norms and calculations
Fiber
Insulin
Sugars, fructose
Hidden sugar
Glycemic index (GI)
How to choose carbohydrates correctly
Consequences of deficiency and excess

Session 6. Fats
Classification, role, functions, absorption, food sources
Fat intake norms and calculations
Saturated fats (including cholesterol, trans fats)
Unsaturated fats (omega-3, omega-6)

Session 7. Hydration, Vitamins and Minerals
Importance for proper body function
Intoxication
Vitamins: classification and roles
Vitamin-like substances
Minerals: which ones, how much, why
Food sources
Bioactive substances
Signs of deficiencies
Correction of deficiencies
Antinutrients
Absorption vs intake

Session 8. The Healthy Plate
Principles of balance
Eating schedule and rhythm
Menu planning without counting calories, proteins, fats and carbs

Session 9. Psychology Session: Body Image & Eating Disorders
Psychological view of eating
Why it’s difficult to “just start eating right”
Psychological support for healthy eating
Reasons for breakdowns
When you need professional help
Key rules to help overcome difficulties

Session 10. Lifestyle
Eating schedule as a tool for health
Physical activity
Sleep
Stress
Elements of a healthy lifestyle