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PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 1
Project Plan -
Nutrition for the
Nutritionally
Challenged Project Plan
June 23, 2015
Alosha Paranavithana
048 987 143
HST 860
Ash Patel
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 2
Table of Contents
I. Overview of Course ............................................. 3
II. Course Outline for Nutrition for the
Nutritionally Challenged .................................... 6
III. Topical Outline ................................................... 8
IV. Product Contract ................................................ 11
V. Learning Resource Materials ............................ 14
VI. Implementation of Universal Instructional
Design ................................................................. 15
VII. Future Implications ........................................... 17
VIII. Reflection ............................................................ 18
IX. Appendix & Lectures ......................................... 19
X. Works Cited & References ............................... 45
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 3
Overview of Course
Description of Nutrition for the Nutritionally Challenged
Within this eLearning, learners will be able to make healthy decisions, understand how the body
breaks down food consumed, knowledge of each food group, the importance of living a healthy
lifestyle, different specialized diets, understand how hormones relate to satisfaction, and much more.
This course will be approximately a month long, 3-4 hours a week, flexible to each learner. The
recommended time for completing this course is six weeks. It will consist of 12 lectures, with a short
multiple choice quiz at the beginning and the end of each module to refresh the learner's knowledge
of nutrition. Learners will take this knowledge a step further by creating a meal plan for a week
tailored to themselves.
Objectives
Upon successful completion of this e-learning course on nutrition, the learner will have the ability
to:
1. Identify and analyze the benefits of eating healthy foods versus eating unhealthy foods.
(Knowledge/ analysis)
2. Select healthier food choices when selecting consumption products. (Application)
3. Understand how the body utilizes fats, carbohydrates, proteins, vitamins, and minerals.
(Understanding)
4. Differentiate between trans and saturated fats versus monounsaturated and polyunsaturated fats.
(Analysis)
5. Know how dairy is produced and digested in the human body. (Knowledge)
6. Identify three hormones related to food satisfaction. (Application)
7. Apply the knowledge provided in this course on nutrition by creating a meal plan tailored to the
learner. (Application)
8. Examine three specialized diets used for unique individuals with special needs. (Analysis)
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 4
Audience
This e-learning course is designed for those who are motivated, interested or looking to expand their
knowledge on nutrition either male or female. Learners are between the ages of 18 to 45, typically
for the average adult. This may not be ideal for anyone under the age of 18 or over the age of 45 as
there may be different needs for those individuals.
Structure of E-learning Product: Sections, Quizzes, and Lectures
Section One: Welcome to Nutrition for the Nutritionally Challenged
Lecture 1: Welcome and how to Succeed in the Course
Section Two: The Basics of Nutrition
- Quiz 1: What do you know about Nutrition?
Lecture 2: Introduction to Nutrition
- Quiz 2: What have you learned?
- Quiz 3: What do you know about the Human Body?
Lecture 3: The Human Body
- Quiz 4: What have you learned?
- Quiz 5: What do you know about living a healthy life?
Lecture 4: Dangers of Living Unhealthy
- Quiz 6: What have you learned?
- Quiz 7: Feedback on Section Two
Section Three: The Essentials of Nutrition
- Quiz 8: What do you know about Protein and Dairy?
Lecture 5: Protein and Dairy?
- Quiz 9: What have you learned?
- Quiz 10: What do you know about Carbohydrates?
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 5
Lecture 6: Carbohydrates
- Quiz 11: What have you learned?
- Quiz 12: What do you know about Lipids?
Lecture 7: Lipids (Fats)
- Quiz 13: What have you learned?
- Quiz 14: What do you know about vitamins, minerals, water, vegetables and fruits?
Lecture 8: Vitamins, Minerals, Water, Vegetables, and Fruits
- Quiz 15: What have you learned?
- Quiz 16: Feedback on Section Three
Section Four: Nutrition For You
- Quiz 17: What do you know about hormones?
Lecture 9: Hormones & Food Satisfaction
- Quiz 18: What have you learned?
- Quiz 19: What do you know about diets?
Lecture 10: Specialized Diets
- Quiz 20: What have you learned?
- Quiz 21: What do you know about Nutrition now?
Lecture 11: Your Own Meal Plan
- Quiz 22: Overall Feedback on Nutrition for the Nutritionally Challenged
Lecture 12: Summary
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 6
Course Outline for Nutrition for the Nutritionally Challenged
Instructional Designer: Alosha Paranavithana
Contact Information: [email protected]
Duration of Course: Approximately six weeks
Course Description
This introductory nutrition course provides the learner with extensive knowledge on all the food
groups, the benefits of eating healthy food, the different types of fat, how the body utilizes nutrients
to give the body energy, examine hormones related to food satisfaction, and apply the knowledge to
the learners lifestyle by creating their own meal plan. This course requires the learner to take the
time to understand the content thoroughly in order to complete the course successfully, therefore
the ideal recommended time for completion of this course is six weeks. However learners can go
through the content faster or slower if needed.
Objectives
Upon successful completion of this e-learning course on nutrition, the learner will have the ability
to:
1. Identify and analyze the benefits of eating healthy foods versus eating unhealthy foods.
(Knowledge/ Analysis)
2. Select healthier food choices when selecting consumption products. (Application)
3. Understand how the body utilizes fats, carbohydrates, proteins, vitamins, and minerals.
(Understanding)
4. Differentiate between trans and saturated fats versus monounsaturated and polyunsaturated fats.
(Analysis)
5. Know how dairy is produced and digested in the human body. (Knowledge)
6. Identify three hormones related to food satisfaction. (Application)
7. Apply the knowledge provided in this course on nutrition by creating a meal plan tailored to the
learner. (Application)
8. Examine three specialized diets used for unique individuals with special needs. (Analysis)
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 7
Prerequisites
There is no prerequisite course to be taken however learners need to be motivated, intrigued, and
committed to learning about nutrition. Learners will need to be able to read, listen, and apply
knowledge taught in this course (designed in English) for the meal plan they will create for
themselves.
Audience
Target audience should be between the ages of 18 to 45, typically for the average adult. This may not
be ideal for anyone under the age of 18 or over the age of 45 as there may be different needs for
those individuals.
Responsibilities of the Learner
The learner is expected to complete all quizzes and modules to complete this course successfully. The learner needs to commit at least 3-4 hours a week to complete the modules based upon a six
week time period. To fully understand and enhance the learning experience, learners are encouraged to explore additional readings and resources provided throughout the course. If there is any
difficulty upon taking this course or any questions regarding the content or material the learner should contact the designer, Alosha Paranavithana at [email protected].
Methods of Delivery
This e-learning course will be delivered on an online platform, Udemy. Udemy will be accessible for
the learner online. This course includes a variety of learning material on nutrition through
presentations, lectures, quizzes, and videos. Feedback will be asked for by the learner for each
section for the designer to make changes if necessary to the course to fit the learner’s needs. Should
the learner have any questions or comments for the designer they can contact Alosha Paranavithana
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 8
Topical Outline
*throughout a six week time span
Section Week Topic Content
Section One:
Welcome to
Nutrition for
the
Nutritionally
Challenged
Week One Welcome to
the Course
Introduction to
Nutrition
Lecture 1: Welcome and how to
Succeed in the Course
Quiz 1: What do you know about
Nutrition?
Lecture 2: Introduction to
Nutrition
Quiz 2: What have you learned?
Section
Two: The
Basics of
Nutrition
Week Two The Human
Body
Dangers of
Living
Unhealthy
Quiz 3: What do you know about
the Human Body?
Lecture 3: The Human Body
Quiz 4: What have you learned?
Quiz 5: What do you know about
living a healthy life?
Lecture 4: Dangers of Living
Unhealthy
Quiz 6: What have you learned?
Quiz 7: Feedback on Section Two
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 9
Section
Three: The
Essentials of
Nutrition
Week Three Protein and
Dairy
Carbohydrates
Fats
Quiz 8: What do you know about
Protein and Dairy?
Lecture 5: Protein and Dairy?
Quiz 9: What have you learned?
Quiz 10: What do you know
about Carbohydrates?
Lecture 6: Carbohydrates
Quiz 11: What have you learned?
Quiz 12: What do you know
about Lipids?
Lecture 7: Lipids (Fats)
Quiz 13: What have you learned?
Week Four Vitamins,
Minerals,
Water,
Vegetables,
and Fruits
Quiz 14: What do you know
about vitamins, minerals, water,
vegetables and fruits?
Lecture 8: Vitamins, Minerals,
Water, Vegetables, and Fruits
Quiz 15: What have you learned?
Quiz 16: Feedback on Section
Three
Section
Four:
Week Five Hormones and
food
satisfaction
Quiz 17: What do you know
about hormones?
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 10
Nutrition
For You
Specialized
diets
Lecture 9: Hormones & Food
Satisfaction
Quiz 18: What have you learned?
Quiz 19: What do you know
about diets?
Lecture 10: Specialized Diets
Quiz 20: What have you learned?
Week Six Design Your
Meal Plan
Overall
Summary of
Course
Quiz 21: What do you know
about Nutrition now?
Lecture 11: Your Own Meal Plan
Quiz 22: Overall Feedback on
Nutrition for the Nutritionally
Challenged
Lecture 12: Summary
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 11
Product Contract
Class: HST860
Product Manager: Alosha Paranavithana
Project Due Date: June 23, 2015
Project Title: Nutrition for the Nutritionally Challenged
Mission Statement: To design an informative training course on nutrition based on the
learning objectives for the client’s audience (ideally adults 18-45) using an e-learning
platform, Udemy.
Description
Within this eLearning, learners will be able to make healthy decisions, understand how the body
breaks down food consumed, knowledge of each food group, the importance of living a healthy
lifestyle, how to choose the right nutritional foods, and much more.
This course will approximately be six weeks, 3-4 hours a week, flexible to each learner. It will consist
of 13 modules, with a short multiple choice quiz at the beginning and the end of each module to
refresh the learner's knowledge of nutrition. Learners will take this knowledge a step further by
creating a meal plan for a week tailored to themselves.
General Roles and Responsibilities
All management members must be respectful, punctual, fully commit and dedicate their time by
collaborating and communicating to create a successful e-learning course on nutrition.
Roles & Responsibilities
Below are the roles and responsibilities (specific to title) listed that are to be fulfilled to
complete the e-learning product up to standards.
Alosha Paranavithana - Project Manager
Responsible for the structure of the design, monitoring the project from beginning to the end
product ensuring no problems, and attaining the learning objectives in an ethical manner throughout
the various lifecycle changes. The project manager must approve all content applied to the e-learning
product to provide quality for the learners. The project manager must develop a realistic timely
schedule for the management team to follow. If the schedule in place fails, the project manager is
obligated to create a contingency plan and communicate it to the team.
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 12
Alosha Paranavithana - Instructional Designer
Responsible for the back end of the e-learning product. The instructional designer ensures the
material, layout, design, and tools used to develop the e-learning creates an inviting learning
experience for the learner. Responsible for creating learning objectives related to the course
achievable for the learner using Bloom’s Taxonomy. The instructional designer must use a strategy
mix of constructivism and ARCS (attention, relevance, confidence, and satisfaction) determined by
the learning objective for each module of the course.
Alosha Paranavithana - Content Developer
Responsible for researching accurate and relevant material that can be used for the e-learning
nutrition product. Arranges and displays the content to the best of their ability to provide quality
knowledge and appeal to the learner. The content developer must use a variety of materials (images,
video, audio etc.) to organize and enhance the learning experience of nutrition. The content
developer must consider the numerous learning styles (visual, audio) to engage the learner.
Alosha Paranavithana - Executive Editor
Responsible for reviewing the final content to be posted onto the e-learning product validating its
accuracy. Make any adjustments (or recommendations) necessary including grammar corrections,
layout, design, pictures, video or audio.
If any of the above roles are not fulfilled up to standards; completing their roles and
responsibilities, each management member will be penalized to a maximum of 3 times
before they are terminated from the position.
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 13
Below is the prospective work schedule
Signature
We, the undersigned, agree upon the objective, schedules, policies and responsibilities stated in this team contract and to respect the confidentiality of shared information.
Date
______________________________
Print Signature
______________________________ ________________________________
Stage Task Accomplish By Date
Team Assign roles, develop & agree on contract May 26, 2015
Plan Develop working title/description, objectives, describe audience, list tasks, identify structure of
course and modules
May 30, 2015
Needs
Analysis
Refine objectives, determine specific needs, determine
types of content required
June 2, 2015
Content Identify relevant sources, identify methods for content collection, collect data
June 6, 2015
Design Develop storyboard, script, layout, navigation
structure, identify appropriate assessment and final evaluation
June 11, 2015
Build Select and secure tools, develop media, add content June 11, 2015
Test Run eLearning with a representative audience, gather
feedback, make adjustments to content/ design
June 23, 2015
Deliver Deploy to target audience, ensure all tools are
properly working
June 23, 2015
Evaluate Gather feedback from users, assess feedback and validate effectiveness, make concluding comments
and recommendations
June 23, 2015
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 14
Learning Resource Materials
The learning tools used to create this course are Udemy (a platform for online learning), Microsoft
PowerPoint and Word, PowToon, images, and content through a variety of websites related to
nutrition which are listed within the references section.
A quick introduction to each lecture is shown using PowToon illustrating a video for the lecture. A
downloadable PDF document is uploaded on Udemy for the user (also in additional resources)
which captures the material content for thorough learning on the subject.
Quizzes are also conducted before and after each lecture. The quiz before the lecture is to see how
much knowledge the learner has on the content. The quiz after the lecture is a small assessment is
know whether or not the learner has achieved the learning objective for that lecture. Additional
suggested readings will also be posted at the end of the lecture if the learner wishes to explore the
topic. Students are encouraged to save documents, review content, and ask questions for clarity.
The learning objectives (designed for the specific lecture) will be introduced to the learner at the
beginning of each lecture. The learning objectives of this course gives a purpose for each lecture
which the student will be aware of.
A major evaluation component of this course is when the learner must construct their own meal
plan for a week. A template will be given (download) to apply the material that they have learned
from the lectures to their own life. The meal plan is to be completed and e-mailed to the subject
matter expert and will be given feedback on their meal plan.
The design of this course was using a mixture of both constructivism and ARCS (Attention,
relevance, confidence and satisfaction). Constructivism is implemented when the learner must pull
knowledge from what they have learnt to create their own meal plan with guidance and knowledge
from previous lectures. As outlined previous as to who should take this course, students need to be
motivated to learn nutrition. Motivation plays a big part in the ARCS model. Attention was gained
through the introduction PowToon videos of each lecture, having a quiz at the beginning of the
lecture to brainstorm about the topic, the motivation of relevance comes from how this knowledge
can be applied to their own life to improve themselves. Confidence is obtained when they create
their own meal plan that works to their standards (achievable). By using the three previous
components of the model, satisfaction is derived from this learning experience.
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 15
Implementation of Universal Instructional Design
The Universal Instructional Design (UID) consists of seven principles: learning space, accessible,
flexible, consistent, explicit, supportive and minimize effort. This design is created to consider the
various learning styles that each person may have. The seven principles ensures that the learner will
have a consistent and easy understanding of the material throughout the design and delivery of the
course.
Nutrition for the Nutritionally Challenged has complied with these seven principles to the best of
their ability.
Accessibility
Udemy allows the user to access the lectures, quizzes and other learning content easily. The first
lecture even gives a small introduction on the icons used on Udemy to help the user have a better
understanding of it. Lectures can also be downloaded to the learners computer so they have the
option to read it later without internet access.
Accessibility is key for any learner. Everyone has a different preferred learning style that works best
for them. Accessibility for Ontarians with Disabilities Act (AODA) is a law enforced by the
government to ensure that people of abilities opportunities to participate fully in everyday life.
Majority of this course is accessible, as the PDF files must be downloaded for the learner to access
the content. There are some areas where information may be not be as easily accessible however in
the future, there will be some changes made to correct this (audio downloads and translators) for the
PowToons videos, quizzes and the lectures.
Flexibility
The course is designed for the learner to be able to access the material easily. The learner has the
option to download the content and contact the designer if needed to communicate any
discrepencies. The quizzes and additional material are opportunities for the learner to enrich their
online experience.
Consistent
The layout and content are designed in the simple form, typically through a PDF document.
Udemy’s access bar (notes, discussion, and download) is shown in the first lecture. There is no major
confusion through the course that can cause the learner to detract from the learning material.
Explicit
The communicaion used throughout the course is through the lectures, videos and quizzes. Lectures
can be converted into another format (ex. Audio) if needed.
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 16
Supportive Learning Environment
Learners are encouraged to contact the designer with any questions or comments, share their
knowledge from the course with family and friends, explore the recommended materials, and apply
the content in the course to their life. Students will be asked to create a meal plan and will be given
feedback on this meal plan. This helps them gain a better understanding of nutrition while applying
it to their lifestyle.
Minimize Unnecessary Physical Effort
The content on each page is not lengthy and is easy on the readers eye. The learner should be more
comfortable and less overwhelmed if there is spacing.
Learning Space
Udemy creates a very supportive learning experience especially with their note taking option.
Although there is no discussion throughout this course, discussions will happen in the future for
other health related courses.
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 17
Future Implications
In the future I plan to create more discussions and collaboration as it is a method of learning, and it
could help enhance the experience for the learner. When feedback is received I will make the
appropriate changes. To help apply the knowledge to the learner, a set date and time can be planned
to have a quick discussion over Skype (communication software) in regards to nutrition and
implementing into the learner’s lifestyle. I also plan to create courses on Exercise, Training for a
Marathon, and Crossfit Training. This course gives the learner a great foundation of understanding
nutrition. The future courses will be focused more on movement and exercise however there will be
specific diets and terminology used that are derived from this course. The course will offer different
methods to access the content such as downloadable audio and less technicalities (not as much clicks
and scrolls) to create a comfortable learning environment. In the future, the course may be
developed into a mobile application making it more convenient for the learner. More accessible
options to take the course will be considered.
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 18
Reflection
My experience creating my own online course on Nutrition was fantastic. I had a little difficulty
getting familiar with some of the technology but eventually got the hang of it once I started to use it
more.
I chose Udemy over Blackboard considering I have used Blackboard Learn throughout my
education. I struggled trying to be creative when displaying the material throughout the course. I
decided to use PowToon during the lecture of creating your own meal plan and ended up using it
for every lecture as an introduction and an attention grabber. It is very engaging, creating a smoother
learning experience. Another difficulty I had was to compact the content into the course as there is a
lot to know about nutrition and the human body. With that, I have created a document which is
downloadable and more accessible for the learner.
If there is anything I would change with this, it would be to build more into this product. There is so
much to learn about nutrition, how our bodies react to food and some of the amazing health
benefits for some products. Overall, this is a spectacular course that blends modern technology,
learning and creativity.
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 19
Appendix & Lectures
Introduction to Nutrition (transcribed PowToon)
Hi Folks! And welcome to your first learning lecture, Introduction to Nutrition!
My name is Matthew, and I will be narrating the PowToon video preview for this course.
Within these PowToons, we will go over the learning objective and the key concepts within the
lecture to motivate your journey to a healthier you.
The learning objective for this lecture is to identify and analyze the benefits of eating healthy foods
versus eating unhealthy food.
In this lecture you will go over some nutrition terminology as well as calorie consumption, the s ix
essential nutrients, the human metabolism, and the benefits of eating healthy food. This can be
accessed in the additional resources section as a downloadable PDF document.
I hope you enjoyed your first quiz and I hope it helped you think more about nutrition. Within this
course you will have a quiz at the beginning and at the end of each lecture to test you on your
knowledge!
Always feel free to ask questions when you are not clear on the content.
Feedback will also be asked after each section of the course to enhance the quality of your learning.
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 20
Toward the end of the course you will create your own meal plan applying the knowledge and
material on nutrition to your own lifestyle!
If you have any questions, please contact the designer, Alosha Paranavithana at
Thank you for your time, I truly wish you the best on your nutrition learning experience, leading to a
healthier, happier you!
Nutrition for the Nutritionally Challenged
Lecture 2: Introduction to Nutrition
Learning Objective: Identify and analyze the benefits of eating healthy food versus unhealthy
food.
What is Nutrition? The study of foods, their nutrients and other chemical constituents, and
the effects of food constituents on health.
Nutrients Chemical substances found in food that are used by the body for
growth and health. There are more than 50 essential nutrients in food,
however there are six nutrient food groups.
Macronutrients: Carbohydrates
Carbohydrates are substances in food that consist of a single sugar
molecule or of multiples of them in different forms.
They provide the body with energy. Carbohydrates consist of three
components: simple carbohydrates, complex carbohydrates, and fibre.
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 21
Simple Carbohydrates Simple carbohydrates are the most basic kind of carbohydrate, as
they are digested and absorbed
quickly.
The most important
kind of simple carbohydrate is
glucose because it is
the body’s major, and preferred energy source.
Complex Carbohydrates Complex carbohydrates consist of primarily of long, interlocking
chains of glucose units.
These carbohydrates are digested slowly compared to simple
carbohydrates. They provide us with fibre, an indigestible substance in
plant food that is crucial for one’s health.
Fibre
Fibre is a part of a plant that cannot be digested. There are two types
of fibre: insoluble and soluble. Some functions of fibre include:
• High-fibre foods make you feel full longer
• Helps control blood sugar and lower blood cholesterol
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 22
Macronutrient: Protein
Proteins are substances in food made up of amino acids. There are 21
different amino acids.
The human body can produce 12 non-essential amino acids. The other 9 amino acids are derived from your
diet.
Some functions of Protein include:
• Growth and repair of body tissues
• Formation of antibodies, hormones, blood proteins
• Increasing energy
Macronutrient: Fat (Lipids) Fats are substances in food that
are soluble in fat and not water.
Types of fat include:
• Polyunsaturated Fat
• Monounsaturated Fat
• Saturated Fat
• Trans Fat
Micronutrient: Vitamins Vitamins are organic substances that are essential to perform
specific functions in the body.
Vitamins are classified into two
major groups: water soluble and fat soluble.
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 23
There are 13 different vitamins with a unique structure, metabolic function
and distribution in food.
• Vitamins perform functions such as:
• Build body tissues, bones, skin, glands, nerves and blood
• Assist in the metabolism of proteins, fats, and carbohydrates
• Crucial to release energy from food (do not provide energy themselves)
• Promote healing and encourage good health
Micronutrient: Minerals
A mineral is an inorganic substance that is essential in small quantities for life processes, crucial for cell function.
Some examples of minerals include:
• Magnesium
• Copper
• Zinc
• Iodine
Micronutrient: Water Water is essential for humans to live. More than 60% of
the body’s weight is water.
Water prevents dehydration, transports nutrients and oxygen to your
body cells and carries waste products away.
Water keeps things fluid, as it’s function is a lubricant in your body.
Without water, your joints would stiffen up and be disabled.
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 24
Calorie Consumption
The amount of calories consumed by each person varies as we have
different needs and are dependent on the following factors:
• Gender
• Height/ weight
• Age
• Activity Level/ Metabolic Rate
You can calculate calories needed for your own body using a
resource in the additional material section of this lecture
Calories also vary on your goal: to loose fat, build muscle, or maintain
your current weight.
Approximately there are 3,500 calories per one pound.
Metabolism The chemical changes that take place in the body. The formation of
energy from carbohydrates is an example of a metabolic process.
The speed of the metabolic process varies amongst different people
depending on: age, weight, and the type of diet of the person.
Nutrient Dense Foods
Foods that contain relatively
high amounts of nutrients compared to their calorie value.
It is important to eat these types of foods as they are known for
having a larger variety of
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 25
minerals and vitamins, increasing it’s effectiveness to help generate
more energy.
Nutrition for the Nutritionally Challenged
Lecture 9: Hormones & Food Satisfaction
Learning Objective: Identify the three hormones related to food satisfaction.
What is Ghrelin?
When your stomach is empty, a little chemical is released, this chemical is called ghrelin. When your stomach is growling, it’s this hormone that controls your body’s offense. Ghrelin makes you want to eat by stimulating another hormone, neuropeptide Y. Neuropeptide Y is a stress hormone that increases with severe or prolonged stress. This is sometimes why some people in stressful situations tend to gain weight. When you ignore your hunger or diet through deprivation, ghrelin increases, overriding your willpower. Your stomach secretes ghrelin in pulses in every half hour sending chemical impulses to your brain. The hungrier you are, the more this message is sent and amplified.
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 26
What is Leptin?
Leptin is a protein secreted by stored fat, which shuts off your hunger
and stimulates you to burn more calories. Leptin is the satiety
hormone that signals to your brain that you have enough energy to
work with. With age, leptin receptors will be meaning you are more
prone to gaining weight.
How they Work Together
Ghrelin is the hormone that lets your brain know when you are
hungry. Leptin is the hormone that is released to your brain from your
stomach when you are satisfied and full of food. Ghrelin really works
in the short term as it sends out those signals about twice an hour.
Leptin on the other hand, works in the long term, so if you can get
your leptin signals high, you’ll have a better chance to be in control of
your hunger and appetite. Leptin can rule out ghrelin, preventing you
from feasting out on junk food. By putting on more muscle and losing
fat, leptin is increased, creating a higher sensitivity.
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 27
Cortisol
When people are under
stress, their bodies
release high amounts of
steroids into their blood
stream, this hormone is
cortisol. When you are
under chronic stress,
higher amounts of
cortisol is released. This
hormone is produced in
the adrenal glands (top
of the kidneys). The
more cortisol in your
body, there is a higher chance of developing obesity linked diseases
and forms of cancer.
How to Control Cortisol
Cortisol can be controlled by creating a good method to relieve your
stress This can be done by a quick activity, relaxing, yoga, reading, or
listening to music. Having 3-6 small meals spread out through your day
can also reduce cortisol. When you do not eat anything for long period
of time, during that time your body begins to store fat (starvation
mode). Usually this fat piles up around the mid-section of the body.
Key Take Away
It is important to listen to ghrelin when you are hungry, listen to leptin
when you are full and satisfied, and manage your stress in a healthy
manner to reduce cortisol.
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 28
Nutrition for the Nutritionally Challenged
Lecture 10: Specialized Diets
Learning Objective: Examine three specialized diets used for unique individuals with special
needs.
Diets
Having a diet means that you habitually eating specific foods. Some
may think that diets are restricting as they are associated with the
thought of losing weight or starving themselves. However there are
some great diets that are used to increase your energy, eat in
moderation, and decrease body fat. This lecture will discuss three
great diets; paleo diet, zone diet, and carb back loading.
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 29
What is the Paleo Diet?
The Paleo diet is one of the healthiest ways to improve your body
because it is the ONLY nutritional approach that works with your
genetics to help you stay lean, strong and energetic! Research in
biology, biochemistry, and many other disciplines indicate it is our
modern diet, full of refined foods, trans fats and sugar, that is at the
root of degenerative diseases such as obesity, cancer, diabetes, heart
disease, Parkinson’s, Alzheimer’s, depression and infertility.
Lean proteins support strong muscles, healthy bones and optimal
immune function. Protein also makes you feel satisfied between meals.
Fruits and vegetables are rich in antioxidants, vitamins, minerals and
phytonutrients that have been shown to decrease the likelihood of
developing a number of degenerative diseases including cancer,
diabetes and neurological decline.
Scientific research and epidemiological studies show that diets rich in
Monounsaturated and Omega-3 fats dramatically reduce the instances
of obesity, cancer, diabetes, heart disease and cognitive decline.
What is the Zone Diet?
The Zone Diet controls gene
expression and hormonal balance
to give you the longer and better
life to which we all aspire. The Zone diet is primarily
concerned with controlling your
hormones.
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 30
Hormonal balance affects all important components of your wellness:
body composition, energy utilization, blood chemistry, and much
more. Food is a drug. This may seem shocking, but think about the
definition of a drug. Loosely, ingesting drugs causes physiological
changes in your body. Ingesting food has the same effect. It can bring
about positive or negative changes in your body. Would you take 17
Tylenol capsules for a headache? Would you consume expired, low-
quality medicine? Of course not. Then why should we expect
different results when we feed our bodies 17 times our necessary food
intake, and comprise our diet of low-quality processed garbage with
no nutritional value?
The Zone Diet isn’t about eating “low-carb” or “high-protein” or
anything like that. It’s a diet balanced in
• Protein (lean, natural meats are preferred)
• Carbs (mostly low glycemic-load fruits and
vegetables)
• Fat (one of the most important
macronutrients!)
With the right balance of protein, carbohydrates and fats, you can
control three major hormones generated by the human diet – insulin,
glucagon and eicosanoids.
Insulin – A storage hormone. Excess insulin makes you fat and keeps
you fat. It also accelerates silent inflammation.
Glucagon – A mobilization hormone that tells the body to release
stored carbohydrates at a steady rate, leading to stabilized blood
sugar levels. This is key for optimal mental and physical performance.
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 31
Eicosanoids – These are the hormones that ultimately control silent
inflammation. They are also master hormones that indirectly
orchestrate a vast array of other hormonal systems in your body.
What is Carb Back Loading?
Carb back loading is a diet that is usually used by bodybuilders and
strength trainers. This type of diet needs a stable mentality as the
individual cycles their carbs. Below is a typical carb back loading cycle
shown.
1. For 10 days, cap your carb intake at 30 grams per day. This is as strict
as you’ll have to be, so tough it out—it will train your body to store
carbs more effectively when you eat them later. While 30 is your limit,
that’s just a buffer zone. Aim for as few as possible.
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 32
Any kind of carbohydrate apart from fiber counts. Green vegetables
are fine, but root vegetables (such as potatoes), grains, and fruit must
be all but eliminated. Beyond the limited carbs, there are no other
dietary restrictions, other than no alcohol. Eat one gram of protein per
pound of your body weight daily (so if you weigh 180 pounds, eat 180
grams), and consume plenty of fat. Red meat, whole eggs, avocadoes,
cheese, and bacon are all good choices.
And don’t fear saturated fat. In 2010, the Annals of Internal
Medicine affirmed earlier findings that a low-carb diet with saturated
fats actually improved risk factors for heart disease. A University of
Connecticut study from 2007 found that low-carb dieters who consumed
more than three times the saturated fats as subjects in a low-fat group
did saw greater improvement in LDL cholesterol levels. In order to
preserve muscle mass, provide the energy for training, and to keep
you from feeling hungry, fat must be eaten along with protein. You
don’t have to count calories.
Expect to feel tired and foggy the first few days. This is a normal
response to a sudden removal of carbs from the diet, and it will take a
little time before your body switches over to burning fat and restores
your energy levels. Coffee with heavy cream or sugar-free energy
drinks are allowed. Continue to train as normal.
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 33
2. On the evening of the 10th day, eat a ton of carbs. Plan this day in
advance so you can train in the afternoon or early evening.
Afterward, splurge. Eat plenty of carbs and protein. Your body is so
depleted by this point that it can’t store carbs for fat, so don’t worry
about being gluttonous. Aim for around one gram of carbs for each
pound of body weight, but you may be able to handle much more.
Just eat well and reward yourself.
These carbs must be the high-glycemic, insulin-driving kind. This is no
time to have a conservative portion of brown rice or oats. Nothing
replenishes the muscle cells like starchy and sugary foods, so white
rice, white potatoes, and very ripe bananas are ideal. You can also
enjoy pastries, ice cream, and other “bad” foods. A night of back-
loading might include a cheeseburger with french fries, a milkshake,
and an apple crisp followed a few hours later by a protein shake,
milk, and cookies.
3. Repeat back-loading on days you train. On days you don’t, eat low-
carb as you did for the first 10 days. Back-loading works best when
exercise takes place between roughly 4 p.m. and 6 p.m., but it can be
adjusted for morning training if needed. In this case, have coffee but
no food before training, and then have only a small meal or shake
containing 30–50 grams of protein and the same amount of carbs. Eat
low-carb from then until the evening, when you can back-load, but do
it more conservatively. Since your workout was earlier, your muscles
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 34
aren’t as sensitive to insulin, so you’ll have to eat fewer carbs than if
you had just trained, lest you risk gaining fat.
This same rule applies to women. CBL is not exclusively beneficial to
men, but because males carry more muscle mass, they can handle
more carbs. Ladies can even skip a post-workout meal/shake and opt
to get their carbs in the form of dessert.
Attached to this lecture are links to explore and understand the diet in
depth.
Nutrition for the Nutritionally Challenged
Lecture 11: Your Own Meal Plan
*Content on Udemy
Copy and paste link below to access Microsoft Excel Sheet "My Week Plan"
https://www.dropbox.com/s/blw7iqi8dybarvd/My%20Week%20Meal%20Plan.xlsx?dl=0
You do not have to sign up to Dropbox to access the Excel sheet. Click download in the top
right corner.
THERE IS NO PDF LECTURE TO BE DOWNLOADED FOR THIS MODULE.
Additional Resources/ Recipes:
Rachel Ray: Cauliflower mac n' cheese
http://www.rachaelray.com/recipes/cauliflower-mac-n-cheese?recipe_id=3521
Rachel Ray: Cajun Meatloaf
http://www.rachaelray.com/recipes/cajun-meatloaf
FoodNetwork: Rachel Ray's quick chicken noodle soup
http://www.foodnetwork.com/recipes/rachael-ray/quick-chick-and-noodle-soup-recipe.html
Rachel Ray: Sesame Chicken Salad
http://www.rachaelray.com/recipes/sesame-chicken-salad
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 35
Rachel Ray: Salmon burgers with tartar sauce
http://www.rachaelray.com/recipes/salmon-burgers-with-tartar-sauce
Bodybuilding.com: Grilled fish soft tacos
http://www.bodybuilding.com/fun/bill-phillips-back-to-fit-recipes-grilled-fish-soft-tacos.html
Bodybuilding.com: Spinach Noodle Lasagna
http://www.bodybuilding.com/fun/recipes.htm#eleven
Bodybuilding.com: Breakfast Burrito
http://www.bodybuilding.com/fun/bill-phillips-back-to-fit-recipes-breakfast-burrito.html
Bodybuilding.com: Orange and Vanilla Protein Oatmeal
http://www.bodybuilding.com/fun/4-protein-packed-oatmeal-recipes.html#one
Bodybuilding.com: Banana Nut Protein Muffins
http://www.bodybuilding.com/fun/cooking-with-protein-pow-recipe-for-banana-nut-protein-
muffins.html#one
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 36
Nutrition for the Nutritionally Challenged
Lecture 12: Summary
1. Identify and analyze the benefits of eating healthy foods versus eating unhealthy foods.
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 37
- The benefits of eating healthy food include: - Higher energy levels - Overall better functioning of the body - Reduce risk of developing cancer, diabetes, and other cardiovascular diseases - Make you feel happier and keeps you living longer!
2. Select healthier food choices when selecting consumption products.
By reading the nutrition label of consumption products, you can choose the appropriate healthy food for you. Understanding that foods which are lower in sugar, sodium and trans fats can help you pick the best product for you. Choosing foods that are high in nutrients but low in calories are also beneficial. Examples include: broccoli, celery, grapefruit, and cauliflower.
3. Understand how the body utilizes fats, carbohydrates, proteins, vitamins, and minerals. When food travels through your body into your stomach it breaks down all the nutrients for your body to use. It takes the protein to repair any muscle fibres, carbohydrates to increase your energy and help function your brain, healthy fats to help burn muscle and improve the functioning of your brain, vitamins and minerals to maximize your energy.
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 38
4. Differentiate between trans and saturated fats versus monounsaturated and polyunsaturated fats. Trans fats are typically found in fried, fast food, and pastries. Saturated fats are found in meat which are high in fat such as pork, beef and poultry skin. Monounsaturated and polyunsaturated fats are found in avocadoes, olive oil, salmon, and other fish oils.
5. Know how dairy is produced and digested in the human body. Lactase is the key enzyme produced by the small intestine that helps digest dairy products. This enzyme is relatively small, hence why most have a sensitivity to lactose products.
6. Identify three hormones related to food satisfaction. Ghrelin is the hormone which signals to your brain when you hungry, leptin tells your brain when you are full and satisfied, and cortisol is a stress hormone which makes you gain weight when you do not deal with stress appropriately.
7. Apply the knowledge provided in this course on nutrition by creating a meal plan tailored to the learner. Using the Microsoft excel sheet, a meal plan was created by the learner to apply the knowledge from this course to their own lifestyle.
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 39
8. Examine three specialized diets used for unique individuals with special needs. The three specialized diets discussed in this course is the paleo diet, zone diet, and carb back loading. Thank you for taking this online course and be sure to give feedback. Check out other upcoming courses such as training for a marathon, excerise, and Crossfit Training!
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 40
Slide 1
Nutrition for the Nutritionally Challenged
Welcome to the Course!
Designed by: Alosha Paranavithana
Slide 2
Welcome to the Course!
This course is designed for those who want to have a better
understanding of nutrition, the effects it has on the human
body to help you make better choices to live a better lifestyle!
The next slide lists the learning objectives for you to be
successful within this course.
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 41
Slide 3
Learning Objectives of the Course
1. Identify and analyze the benefits of eating healthy foods versus eating
unhealthy foods. (Knowledge/Analysis)
2. Select healthier food choices when selecting consumption products.
(Application)
3. Understand how the body utilizes fats, carbohydrates, proteins, vitamins, and
minerals. (Understanding)
4. Differentiate between trans and saturated fats versus monounsaturated and
polyunsaturated fats. (Analysis)
Slide 4
Learning Objectives of the Course Cont’d
5. Know how dairy is produced and digested in the human body.
(Knowledge)
6. Identify the hormones related to food satisfaction. (Application)
7. Apply the knowledge provided in this course on nutrition by creating a
meal plan tailored to the learner. (Application)
8. Examine a variety of specialized diets used for unique individuals with
special needs. (Analysis)
Slide 5
Structure of the Course
The course consists of 12 lectures, with a quick quiz before and
after each lecture. Typically the course takes approximately six
weeks to complete, spending 1-2 hours a week flexible for the
learner. If any assistance is needed please contact the
Instructional Designer, Alosha Paranavithana at
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 42
Slide 6
How to Succeed in the Course
• You must be motivated to commit at least 1-2 hours a week to understand and read through the content
• Have reliable access to a computer and the internet
• Complete all lectures and quizzes to the best of your ability
• Suggested articles are always recommended to enhance the learning experience
•Be able to critically think independently before asking a question
• Reaching for assistance when needed (problems e-learning, questions etc)
• Have fun!
Slide 7
What’s in it for You!
Upon taking this course you can apply the knowledge to your own life to achieve a healthy lifestyle!
This will be a positive effect on your overall health, decreases your chances of developing a disease or illness, keep your
energy high, and live a longer life!
Slide 8
How to Use UdemyQuick navigation tips 101
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 43
Slide 9
How to Navigate throughout the Course
When you click on the course icon, Udemy takes you
to a page which shows the whole layout of the course
(sections, lectures, quizzes, videos etc) in order on the
left side of the screen. See next slide
Slide 10
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 44
Slide 11
How to Navigate throughout the Course
Udemy also keeps track of the last lecture you were on for your own convenience. For this course, there will be no discussion. Below are the four icons which appear when viewing a lecture on the right side.
Course Layout
Download File
Discussion
Notes
*An icon is blue when selected
Slide 12
Thank you!
Now that you know more about this course and Udemy you can begin your first learning lecture, Introduction to Nutrition!
Thank you for taking this course and I hope you have a great learning experience that will impact your lifestyle positively!
If you are at any time experiencing difficultly with the lectures or content presented you are encouraged to contact Alosha Paranavithana at [email protected]
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 45
Works Cited & References
Cover Image on Udemy Pinterest
https://www.pinterest.com/TomatoWellness/eat-the-rainbow/ Eat the Rainbow
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Lecture 11: Make your Own Meal Plan Your Own Meal Plan Template
Vertex42 http://www.vertex42.com/ExcelTemplates/meal-planner.html
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Rachel Ray Digital LLC Date retrieved: June 16, 2015
Rachel Ray
http://www.rachaelray.com/recipes/cajun-meatloaf Rachel Ray Digital LLC
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FoodNetwork http://www.foodnetwork.com/recipes/rachael-ray/quick-chick-and-noodle-soup-recipe.html
Rachel Ray Digital LLC Date retrieved: June 16, 2015
PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 46
Rachel Ray http://www.rachaelray.com/recipes/sesame-chicken-salad
Rachel Ray Digital LLC Date retrieved: June 16, 2015
Rachel Ray
http://www.rachaelray.com/recipes/salmon-burgers-with-tartar-sauce Rachel Ray Digital LLC
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"Understanding Accessibility." Understanding Accessibility. N.p., n.d. Web. 18 June 2015.
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Sean Hyson
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