Nutrition — Study Path Agent

Nutrition

129 topics across 6 chapters

Chapter 1

Nutrition foundations: energy, nutrients, and digestion

Energy balance: calories, TDEE, and metabolic adaptation

4 subtopics

Estimate your maintenance calories (TDEE) using a validated calculator and 2-week weigh-in trend

Measure body weight correctly (daily weigh-ins, weekly average) and interpret plateaus

Understand the calorie math of fat loss vs water/glycogen shifts

Recognize signs of under-fueling and adjust intake (fatigue, poor recovery, sleep disruption)

Macronutrients: protein, carbohydrates, and fats

5 subtopics

Set a protein target (g/kg) based on goal (maintenance, fat loss, muscle gain)

Choose carbohydrate types and timing for performance and satiety (fiber, whole grains, fruit)

Choose healthy fats and understand essential fatty acids (omega-3/omega-6 basics)

Build balanced meals using a simple macro template (protein + produce + carb/fat)

Read macro information on labels and reconcile with serving sizes

Micronutrients: vitamins, minerals, and deficiency basics

4 subtopics

Identify common shortfall nutrients (e.g., fiber, potassium, vitamin D) and food sources

Understand iron, B12, folate differences and when risk is higher (vegetarian/vegan, pregnancy)

Use RDAs, AIs, and ULs to avoid both deficiency and excess

Plan a week of meals that covers core micronutrients using a food-first approach

Digestion and absorption (gut basics)

3 subtopics

Map the digestion pathway (mouth → stomach → small intestine → colon) and what happens where

Understand fiber types (soluble/insoluble) and practical ways to increase fiber gradually

Recognize common GI triggers and basic elimination-rechallenge method (with clinician guidance if needed)

Hydration and electrolytes

3 subtopics

Use urine color and thirst cues appropriately; know common pitfalls

Plan hydration around exercise and heat (pre/during/post)

Understand sodium/potassium basics and when electrolyte drinks are useful

Chapter 2

Food quality, dietary patterns, and meal planning

Food groups and minimally processed foods

3 subtopics

Build a grocery list around lean proteins, fruits/vegetables, whole grains, and healthy fats

Use “add, don’t subtract” swaps (add veggies, legumes, fruit, yogurt) for sustainable change

Spot ultra-processed foods and decide where they fit in your routine

Dietary patterns (Mediterranean, DASH, vegetarian, low-carb, etc.)

4 subtopics

Compare dietary patterns by evidence, preferences, budget, and culture

Implement a Mediterranean-style day of eating (sample menu + shopping)

Implement a higher-protein pattern for satiety and muscle retention (sample menu)

Set up a vegetarian/vegan day that meets protein, iron, calcium, iodine, and B12 needs

Meal planning and prep systems

4 subtopics

Choose a meal-planning cadence (2–3 core meals + flexible add-ons)

Batch-cook staples (protein, grains, veggies) and assemble mix-and-match meals

Plan balanced snacks and “emergency food” to prevent impulsive choices

Adapt meal plans for eating out, travel, and busy weeks (minimum effective plan)

Portioning and practical tools

3 subtopics

Use hand portions or the plate method when not tracking

Use a kitchen scale and measuring tools efficiently (without obsessing)

Track intake for 7–14 days to calibrate portions; then transition to maintenance habits

Food labels and ingredient literacy

3 subtopics

Interpret Nutrition Facts panels (servings, %DV, added sugars, fiber, sodium)

Evaluate marketing claims ("natural", "keto", "high-protein") vs actual nutrition

Compare similar products and choose based on your goals (protein/fiber/sodium/price)

Behavior change and adherence

4 subtopics

Set outcome and process goals (e.g., "25–30g protein at breakfast")

Use hunger/satiety skills and mindful eating cues

Design your food environment (defaults, friction, meal timing, pantry setup)

Plan for lapses: high-risk situations, social events, and stress eating strategies

Chapter 3

Nutrition for goals: fat loss, muscle gain, performance

Fat loss nutrition

4 subtopics

Choose a reasonable deficit and rate of loss; set expectations by timeline

Increase satiety with protein, fiber, and food volume (recipes and swaps)

Handle plateaus: compliance check, step count, calorie creep, and diet breaks

Maintain after weight loss: reverse dieting vs stable maintenance habits

Muscle gain (hypertrophy) nutrition

3 subtopics

Set surplus and protein target; choose gain rate to minimize fat gain

Distribute protein across meals (per-meal targets) and prioritize pre/post training meals

Monitor progress using body weight trend, measurements, and gym performance

Endurance and sport nutrition

3 subtopics

Fuel training: carbs per hour guidelines and practical food options

Gut training: practice fueling to reduce GI distress

Recovery nutrition: carbs + protein timing and sleep support basics

Strength and power sport nutrition

3 subtopics

Plan training-day vs rest-day intake and manage appetite fluctuations

Creatine, caffeine, and beta-alanine basics (efficacy, dosing, safety)

Optimize protein for strength: total daily, per-meal, and pre-sleep protein

Body composition tracking and progress evaluation

3 subtopics

Choose metrics: scale trend, waist, photos, performance, and how often to assess

Understand body fat measurement methods (DEXA, calipers, BIA) and limitations

Run a 4-week nutrition experiment and evaluate results objectively

Chapter 4

Clinical and life-stage nutrition

Heart and metabolic health (lipids, blood pressure, insulin resistance)

2 subtopics

Lower LDL with diet: saturated fat swaps, fiber, and overall pattern

Know which lab markers matter (A1c, fasting glucose, lipids) and how diet affects them

Digestive conditions (IBS, reflux, celiac) basics

3 subtopics

Identify red-flag symptoms that require medical evaluation (unintentional weight loss, blood, anemia)

IBS basics: low-FODMAP overview, reintroduction, and personalization (with dietitian if possible)

Celiac/gluten: when testing matters before dietary restriction

Kidney, liver, and other special medical diets (overview)

2 subtopics

Know when protein, sodium, potassium, or phosphorus restrictions are medically indicated

Coordinate nutrition changes with a clinician for complex conditions (meds + labs)

Pregnancy and postpartum nutrition (overview)

2 subtopics

Key pregnancy nutrients (folate, iron, iodine, choline, DHA) and food sources

Food safety in pregnancy (fish mercury guidance, listeria risks)

Pediatric and adolescent nutrition (overview)

3 subtopics

Build balanced kid meals and snacks; responsive feeding basics

Growth, protein, calcium/vitamin D needs, and when to discuss supplements with a pediatrician

Sports nutrition for teens: fueling, recovery, and RED-S risk awareness

Older adult nutrition (healthy aging)

3 subtopics

Protein and strength with aging (leucine-rich foods, distribution, resistance training tie-in)

Bone health nutrition: calcium, vitamin D, and lifestyle factors

Address appetite, chewing/swallowing issues, and nutrient-dense meal strategies

Chapter 5

Supplements, safety, and misinformation

Supplement evidence and decision-making

3 subtopics

Use a supplement decision checklist (need, evidence, dose, interactions, quality)

Understand third-party testing (USP, NSF, Informed Choice) and basic label red flags

Recognize common interaction risks (warfarin, thyroid meds, stimulants) and ask a pharmacist/clinician

Popular supplements (what’s worth it vs hype)

3 subtopics

Protein powders: choosing type, dosing, and how to fit them into meals

100

Omega-3, vitamin D, magnesium: when they may help and food-first alternatives

101

Fat burners, detoxes, and “cleanse” products: typical claims and risks

102

Misinformation and diet culture literacy

3 subtopics

103

Evaluate nutrition claims: hierarchy of evidence and common study pitfalls

104

Spot common fallacies (cherry-picking, anecdotes, correlation vs causation) in nutrition content

105

Create your personal “nutrition principles” list and update it as evidence changes

Chapter 6

Applied cooking and real-world eating

106

Cooking basics for nutrition

3 subtopics

107

Cook 5 core methods (roast, sauté, grill, steam, slow cook) and pair with a protein + veg + carb

108

Use seasoning, sauces, and texture to make healthy meals enjoyable

109

Hit protein targets with simple recipes (eggs, yogurt bowls, sheet-pan chicken, tofu stir-fry)

110

Eating out and social situations

2 subtopics

111

Alcohol basics: calories, appetite effects, and harm-reduction strategies

112

Handle holidays and buffets with a plan (prioritize favorites, mindful portions)

113

Budget and time constraints

3 subtopics

114

Plan low-cost nutrient-dense meals (beans, eggs, frozen veg, canned fish)

115

Use convenience foods strategically (rotisserie chicken, bagged salads, microwavable grains)

116

Reduce food waste with a “cook once, eat twice” plan and freezer strategy

117

Food safety and storage

3 subtopics

118

Follow safe temperatures and storage times for leftovers and meal prep

119

Prevent cross-contamination and practice safe thawing and reheating

120

Understand foodborne illness risks and when to discard food

121

Personalization and sustainability

1 subtopics

122

Adapt nutrition to your preferences, culture, allergies, and ethics