Nutrition Made Clear

Studies and trends show that Americans, now more than ever, are interested in eating right. Professor Anding begins the course with a description of the current state of American nutrition, a brief introduction to the history of nutrition science, and a roadmap for the lectures ahead.

How can you make sense of the barrage of nutritional information-and misinformation-surrounding you? In this lecture, learn how to flag potential cases of health fraud and where to find credible sources of information on nutrition. Also, examine the public health policies designed to promote the well-being of Americans.

Our remarkable digestive systems often go unappreciated—until we succumb to some sort of digestive order. Explore the basic functions of the gastrointestinal tract, common ailments that affect between 60 and 70 million Americans at one point or another, and ways to manage these ailments through dietary means.

Over the past 50 years, the caloric intake of Americans has gradually increased. Understanding the basics of your metabolism can provide the foundation for lifelong strategies for managing weight. Here, examine the determining factors behind your daily caloric intake and learn tips on how to successfully burn calories.

Do you really need to drink eight 8-oz. glasses of water every day? Discover the science behind the water that constitutes 65% to 70% of our bodies, including a look at the symptoms and treatments of dehydration and overhydration and the effects of caffeine and alcohol on the body's hydration levels.

Carbohydrates account for roughly 50% of the average American's diet. In this exploration of why these biomolecules are both good and bad for us, study the functions of simple and complex carbohydrates and learn ways you can make wiser carbohydrate choices in your daily diet.

Whole-grain cereals, nuts, fruits - these are just a few of the many sources of fiber that are part of a healthy diet. Here, examine the differences between insoluble and soluble fibers and the health benefits of a high-fiber diet for everything from promoting digestive health to controlling blood sugar levels.

Protein is, without a doubt, an indispensable nutrient. But how do proteins function? What are the appropriate protein needs for an average adult? And what can happen if you don't get enough protein in your daily diet? Discover the answers to these and other questions in this insightful lecture.

Make sense of the scientific complexities of dietary fat in all its many forms: saturated, unsaturated, trans-fat, cholesterol, and more. Professor Anding helps you distinguish between "good" and "bad" fats and shows you how to regulate dietary fat intake.

Of all the 13 different vitamins we get through diet or supplementation, Vitamin C is one of the most popular. Investigate the history, benefits, dietary sources, and daily requirements of this water-soluble vitamin. Also, learn the truth about whether Vitamin C can protect you from the common cold.

Continue studying vitamins with a look at two that are fat-soluble: Vitamins A and K. For each of these multitasking vitamins, discover their purpose; where you can find them in the foods you eat; what your daily requirements should be; and what happens when you get too little or too much of each in your diet.

In this third lecture on vitamins, focus on Vitamins E and D. Contrary to popular thought, Vitamin E has proven to not be so helpful in the prevention of chronic disease. Vitamin D, on the other hand, may play a role in combating diseases such as diabetes and cancer, according to emerging science.

Vitamin B consists of not one, but of eight different substances that help enable the release of energy from the food you eat. Here, examine the most familiar B vitamins (including thiamin, niacin, and folate) and some of the myths associated with B-vitamin nutrition.

There are seven major minerals that are essential to your everyday life: calcium, phosphorous, potassium, sulfur, sodium, chlorine, and magnesium. This lecture serves as an illuminating primer on the need for these minerals in your diet and focuses on the two that are the most important.

These two counterbalancing minerals play a major role in maintaining normal blood pressure. How does this happen? How many milligrams of each should you incorporate into your daily diet? And what are some successful ways to limit your amount of sodium intake? Find out in this lecture.

Round out your study of minerals by learning about iron, zinc, and selenium. These three minerals play integral roles in the functioning of your immune system, interacting with more than 100 enzymes and reducing peroxide free radicals (compounds believed to cause aging and possibly cancer).

Approximately 50% of Americans will develop some form of heart disease within their lifetime, according to some medical sources. Survey the five major forms of cardiovascular disease—angina, atherosclerosis, heart attacks, strokes, and congestive heart failure—and discover the various risk factors you can and cannot control.

Using your newfound knowledge of heart disease, get detailed information on how to understand and mitigate your personal risk. Learn what cholesterol and triglyceride levels are appropriate and how to achieve a heart-healthy lifestyle by choosing fat-free or low-fat dairy products, eating fish at least twice a week, exercising at least 30 minutes a day, and more.

One out of every three Americans suffers from high blood pressure, which can lead to shorter life expectancies. As you learn the sources of hypertension, discover how the DASH (Dietary Approach to Stop Hypertension) diet, when combined with sodium restriction and weight management, can help control blood pressure.

Why has obesity become such an epidemic, both in America and around the globe? Is it a result of genetics, environmental and social factors, or both? What is the difference between being obese and merely being overweight? Find out the answers to these and other questions in this eye-opening lecture.

What are the secrets to maintaining a healthy, optimal body weight? Learn some smart habits here, including balancing your energy sources, exercising regularly, and maintaining a positive outlook. Also, take a look at the American Dietetic Association's 10 key recommendations for cutting calories in your daily diet.

Delve into the causes, prevention, and treatment of both metabolic syndrome (clustered risk factors that can be a precursor to Type 2 diabetes) and Type 2 diabetes itself. Then, touch on the reasons behind rising levels of this disease in American children—some as young as four years of age.

Popular diets. Over-the-counter supplements. Gastric banding surgery. Get detailed explanations of the science behind—and flaws in—these and other popular weight-loss methods. Professor Anding then gives you alternative approaches to long-term weight management, using data from the National Weight Control Registry.

While cancer is currently the second leading cause of death in the United States, there is a wealth of dietary strategies and lifestyle modifications that can help people reduce their risk of this fearful diagnosis. Discover them here.