The Ultimate Resource Guide For Learning Nutrition

Learning about nutrition shouldn’t be rocket science, but quite often we’re stuck with where to start. People always ask me for a list of nutrition resource on where they can gain more knowledge on nutrition and learn how to take well care of their body. I’ve decided to pull together an ultimate resource list for anyone that is looking to learn about nutrition! Be passionate about it and learn a little every day and you will become an expert of your own wellness in no time!

Books

Reading is the key to success, but there are so many books out there. How do I start? I’ve curated a list of the best nutrition books that I personally recommend.

Macronutrients: Most Straight Forward Guide To Counting Macros And Flexible Dieting/IIFYM –

This book goes over all you need to know about how macronutrients work and how you can start counting your macros today. A lot of people try to lose weight, gain muscles, and have a better lean body mass, but they don’t understand how to do it. Eating less and working out by itself won’t work, you need to understand the type of foods you are eating and the nutrients that’s in it. This is where macronutrients kick in. Macronutrients play an important role in your body composition. In this book you’ll learn the basics to macronutrients and how to start counting them, so that you can eat whatever you want and still hit your ideal goals.

This book will cover the following:

– IIFYM (If it fits your macros)
– How to get started with counting your macros
– Meal planning tips
– What are Macronutrients and how do they work
– Why cutting calories don’t always work
– The best type of foods to eat when looking to lose weight
– How to determine your macro split and body composition
– Explains the basic of how calories work

Wired To Eat – This is one of my most favorite books in nutrition by Robb Wolf. Robb Wolf helped hundreds of thousands of people lose weight by eating a low-carb Paleo diet, but Paleo is only a starting point, not a destination.  Now, he’ll share a more customized way of eating that may be the key to permanent weight loss and better health. You’ll start with Wolf’s 30-Day Reset to help you restore your body’s blood sugar levels, repair your appetite, and reverse insulin resistance. There are more than 70 delicious recipes, detailed meal plans, and shopping lists to aid you on your journey. Wolf also includes meal plans for people who suffer from autoimmune diseases, as well as advice on eating a ketogenic diet. Once you’ve completed this phase of the plan, the unique 7-Day Carb Test will help you determine what amounts and types of carbs you can tolerate.

Spot On: Nutrition: A holistic strategy for optimal health and performance – While some say it’s not truly possible to be fat and healthy, it’s quite easy to be skinny and sick. These days it’s sadly all too simple. Follow a fad diet. Emulate reality weight-loss shows. Some of you may need to go no farther than your doctor’s office and ask for a prescription. Drastic diets or intense exercise or even fancy injections and supplements can all make you thin. Yet they can never make you healthy. True health is never extreme. Merging simply with science and a generous supply of common sense, Spot On: Nutrition focuses on moderation–a concept widely forgotten in recent years. Or maybe it’s just the idea that’s been lost as “experts” inundate us with misinformation. It’s time to become your own guru. This book will help you do just that.

Protein Power: The High-Protein/Low-Carbohydrate Way to Lose Weight, Feel Fit, and Boost Your Health–in Just Weeks! – Protein Power will teach you how to use food as a tool for Dramatic and permanent weight loss Resetting your metabolism and boosting your energy levels Lowering your “bad” cholesterol levels while elevating the “good” Protecting yourself from “The Deadly Diseases of Civilization” (including high blood pressure and heart disease) And best of all, Protein Power encourages you to Eat the foods you love, including meats (even steaks, bacon, and burgers), cheeses, and eggs

Death By Food Pyramid – Shoddy science, sketchy politics, and shady special interests have shaped American dietary recommendations–and destroyed our nation’s health–over recent decades. The phrase “death by food pyramid” isn’t shock-value sensationalism, but the tragic consequence of following federal advice and corporate manipulation in pursuit of health. In Death by Food Pyramid, Denise Minger exposes the forces that overrode common sense and solid science to launch a pyramid phenomenon that bled far beyond US borders to taint the eating habits of the entire developed world.

Wheat Belly – Over 200 million Americans consume food products made of wheat every day. As a result, over 100 million experience some form of adverse health effect, ranging from minor rashes to high blood sugar to unattractive stomach bulges preventative cardiologist William Davis calls “wheat bellies.” According to Davis, that excess fat has nothing to do with gluttony, sloth, or too much butter: it’s due to the whole grain wraps we eat for lunch.

Why We Get Fat – Taubes reveals the bad nutritional science of the last century—none more damaging or misguided than the “calories-in, calories out” model of why we get fat—and the good science that has been ignored. He also answers the most persistent questions: Why are some people thin and others fat? What roles do exercise and genetics play in our weight? What foods should we eat, and what foods should we avoid? Persuasive, straightforward, and practical, Why We Get Fat is an essential guide to nutrition and weight management.

Primal Body, Primal Mind: Beyond the Paleo Diet for Total Health and a Longer Life –

Examining the healthy lives of our pre-agricultural Paleolithic ancestors and the marked decline in stature, bone density, and dental health and the increase in birth defects, malnutrition, and disease following the implementation of the agricultural lifestyle, Nora Gedgaudas shows how our modern grain- and carbohydrate-heavy low-fat diets are a far cry from the high-fat, moderate-protein hunter-gatherer diets we are genetically programmed for, leading not only to lifelong weight gain but also to cravings, mood disorders, cognitive problems, and “diseases of civilization”–such as cancer, osteoporosis, metabolic syndrome (insulin resistance), heart disease, and mental illness.

Nutrition and Physical Degeneration – 

For nearly 10 years, Weston Price and his wife traveled around the world in search of the secret to health. Instead of looking at people afflicted with disease symptoms, this highly-respected dentist and dental researcher chose to focus on healthy individuals, and challenged himself to understand how they achieved such amazing health. Dr. Price traveled to hundreds of cities in a total of 14 different countries in his search to find healthy people. He investigated some of the most remote areas in the world. He observed perfect dental arches, minimal tooth decay, high immunity to tuberculosis and overall excellent health in those groups of people who ate their indigenous foods. He found when these people were introduced to modernized foods, such as white flour, white sugar, refined vegetable oils and canned goods, signs of degeneration quickly became quite evident.

The Paleo Diet Revised: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat

Healthy, delicious, and simple, the Paleo Diet is the diet we were designed to eat. If you want to lose weight-up to 75 pounds in six months-or if you want to attain optimal health, The Paleo Diet will work wonders. Dr. Loren Cordain demonstrates how, by eating your fill of satisfying and delicious lean meats and fish, fresh fruits, snacks, and non-starchy vegetables, you can lose weight and prevent and treat heart disease, cancer, osteoporosis, metabolic syndrome, and many other illnesses.

Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health –

For decades we have been taught that fat is bad for us, carbohydrates better, and that the key to a healthy weight is eating less and exercising more. Yet despite this advice, we have seen unprecedented epidemics of obesity and diabetes. Taubes argues that the problem lies in refined carbohydrates, like white flour, easily digested starches, and sugars, and that the key to good health is the kind of calories we take in, not the number.

That should be enough books to get you started on learning about nutrition.

Nutrition Podcast

Don’t we all love podcast? You can listen to it when you drive, when you’re working out, when you’re cooking etc. Podcast is a great way to intake a bunch of information at once. I’ve compiled a list for you of the best nutrition and fitness podcast.

Close your eyes and think “Paleo.” What’s the image that comes to mind? If you’re thinking of some dude in Vibram shoes—or a loincloth—you’re in good company (just check Google image search if you don’t believe us). But Paleo isn’t a gendered diet, and podcast hosts Liz Wolfe and Diane Sanfilippo are changing the way we see ancestral eating.

Do you have questions about ketogenic diets, creatine, or muscle-ups? Host Robb Wolf is your man. We dubbed him “Chief of the Cavemen” on our list of health and fitness influencers, and this podcast cements his status as an ancestral eating authority. His background is the perfect Paleo combo: He’s both a former biochemist and powerlifting champ. On his show, Wolf lays out deep biological knowledge in layman’s terms.

Abel James may be strutting around shirtless here in a display of brawn, but this podcasts really showcases his brains. And it’s his critical thinking about diet dogma that led him to develop his Wild Diet, causing his dramatic physical transformation—20 pounds lost in 40 days. How do you get on the wild side? James advocates shunning the low-fat, high-carb diets that once dominated our food pyramid and grabbing grass-fed beef and butter in a big bear hug. His easy demeanor and smart questions while interviewing nutritional experts have earned him a spot in the who’s who of Paleo celebs. A good place to start: Mark Sission: The Primal Connection

Bulletproof Radio could be subtitled: It’s not about the coffee. Or more accurately, it’s not just about the coffee. Host Dave Asprey is best known for popularizing the union of butter and java, simultaneously kicking off a new era of coffee consumption and confusing the heck out of baristas. But as his podcast proves, he’s equally interested in examining all aspects of nutrition and fitness. Asprey dropped 100 pounds while refining his diet. And his endless curiosity in hacking his health led to adopting a Paleo-ish approach. As Asprey refines his formula for success, he consults with a parade of A-list authors and experts, and his (weight) loss is our gain.

Host Matt Frazier is beloved for giving a voice to plant-powered jocks on his website No Meat Athlete. Like his site, this podcast has become a beacon to athletes and runners. Part of the appeal is Frazier’s humility: Despite qualifying for Boston and running several ultramarathons, Frazier continues to see himself as an ordinary runner with the same struggles. If you’re not on the veg bandwagon, don’t fear.

“The Tale of the Unlikely Ultramarathoner” could’ve been the title of Rich Roll’s memoir. (In reality, it was Finding Ultra, which we’ll admit works too.) In that book, Roll documents his “come to fitness” moment where he transformed from a 40-year-old burger-snarfing couch potato into a vegan, plant-powered endurance athlete.

Maybe you don’t have a road trip or even a long commute where you can enjoy a full hour of primo podcast time. Enter Monica Reinagel, a.k.a. the Nutrition Diva. In her easy, authoritative tone, Reinagel gives smart, well-researched dietary advice in less than 10 minutes. Covering subjects like holiday overeating, whole milk versus skim, or grains in your diet, this podcast cuts right to the nutritional chase.

Don’t judge a podcast by its cover image. While the photo here brings to mind books with bunk science and exclamation points, this podcast couldn’t be further from fad diets. Hosts Russ Turley, Helana Brigman, and Jeff Ainslie are deeply connected to science, debating the formulas used in calorie-counting apps, looking at nutritional studies, or calculating basal metabolic rate.

We have a complicated relationship with shows like The Biggest Loser. And despite our misgivings about the emphasis on the scale and the push-it-till-you-puke attitude, it’s hard to deny that the dramatic transformations can be inspiring. Half Size Me offers similar inspiration from a much more relatable place.

Nutrition Tools, Apps, And More!

NutritionHacks – That’s us! Our goal is to create the best nutrition products out there for everyone to learn more about nutrition. Our signature product is a daily email that contains reliable and need to know nutrition information that you can easily digest in less than 5 minutes a day. Subscribe and share 🙂

Examine – One of the most reliable site that I use for sourcing nutrition data. It’s backed by researchers, dietitians, and PHDs. Contains a lot of supplement information as well.

FatSecrets – This is an app for your Iphone that I almost recommend to everyone. It’s one of the best user-friendly apps out there and this apps allows you to track your macros, has an accurate list of nutritional information for food products. It’s great for losing weight, gaining weight or just keeping your weight. I use it to look up nutritional information all the time.

Zero – This is an app for people who are fasting and it’s 100% free. Again, I love the design and it’s very user-friendly. You can set the days you are fasting and how long you are fasting. It will then give you an overall data recap.

Myfitnesspal – As I mentioned before, this isn’t my most favorite macro or calorie tracking app due to the ads and inaccurate information, but it was an early adapter and deserves great respect.

EatRight.org

This website from the Academy of Nutrition and Dietetics is a family’s one-stop shop for basic nutrition info. Any basic questions about nutrition can be answered here, with sections for parents and children to make navigation easy. This website has a breakdown of the MyPlate dietary guidelines, a nutrition question of the day, and an easy guide to understanding food labels. Tell your patients to keep this site bookmarked and refer to it regularly, for easy answers to a broad range of questions.

The Mayo Clinic Food Substitution Guide

If your patients are trying to lead healthier lifestyles without sacrificing the foods they love, point them to this food substitution chart from the Mayo Clinic. Here, you can easily see which ingredients could be swapped out for lower-fat or lower-sodium versions. Clicking at the In-Depth link at the bottom of the chart leads to the entirety of the Mayo Clinic’s nutrition resources, too, so introducing this website to patients is a great first step into the world of nutrition.

NHLBI Portion Distortion

Don’t brush off the goofy rhyming name–this interactive tool from the National Heart, Lung and Blood Institute is as important for adults as for children. These quizzes and informational slides from the NHLBI detail how portion sizes have changed within the last 20 years. Altering portion size is one of the simplest ways to make a dietary change since no alteration to ingredients is required. This resource also provides visual representations of the amount of physical activity needed to burn off a meal’s calories, based on portion size. It does a great job of showing exactly why mindful diet planning is so crucial!

Shopwell App

Good dietary habits start at the grocery store. Don’t go shopping on an empty stomach–or without information on your family’s dietary needs. Based around each user’s grocery lis, the Shopwell App provides nutrition scores for the foods families buy every day. It’s easy to see if a grocery list falls short and needs a couple changes. This app allows patients to make smarter decisions when planning meals, and makes swapping foods for more nutritious choices easy. There are even pre-programmed lists of foods for improving heart health or living with celiac disease, among other patient needs.

AllRecipes.com

This may seem simple–a recipe website?–but if your patients aren’t utilizing AllRecipes, they’re missing out. This website (and the app!) make it easy to save recipes in one accessible-anywhere spot. Users can search by ingredient, putting certain restrictions on their query to guarantee nutrition parameters. It’s easy to share recipes with other users, friends and family, too. Best of all, each recipe has a nutrition breakdown based on the ingredients, so patients can have a clear idea of what they’re serving. Find a great recipe that just doesn’t cut it, nutrition-wise? Scroll to the “related recipes” section and find a healthier version!

PInterest – This is more of a picture site, but you can actually learn a lot about nutrition from it’s infographics.

It’s hard to separate the facts from the BS online. Given that physician Michael Greger, M.D., started this site and specializes in clinical nutrition, we’re pretty sure you can trust it. In articles and videos, he addresses the latest science on how what you eat impacts your health. In addition to an “ask the doctor” section with Greger, Joseph Gonzales, R.D., answers questions in the “ask the dietitian” column.

If your goal is overall wellness, this site, backed by the International Food Information Council (IFIC) Foundation, is a great place to start. Catch up on the latest nutrition news, including food recalls, and get the facts on controversial issues like if BMI is a healthy measurement and if carrageenan is safe to consume.

Written by a chef, holistic nutritionist, and certified nutritional practitioner, this blog offers creative, mainly plant-based recipes that call for ingredients we know. While learning the recipe, you also learn about the benefits of some of the ingredients like coconut oil and tips such as how to pick the healthiest chocolate for your blondies.

Here you’ll find one leading lady with 15 helpers who consistently provide recipes that utilize whole foods and offer education on nutrition buzzterms like anti-inflammatory diet and clean eating. The blog is affiliated with the Nutrition Blog Network, a site powered by dietitians, so the information is stamped legit.

If you’re interested in the what, when, and where of the food you eat, this is the podcast for you. Each monthly installment digs into the history and science of the (real and artificial) colors and flavors of our food, using experts, lab visits, and even archeological digs to find the facts. Bacon, artificial flavors, microbes—co-hosts Cynthia Grabeer and Nicola Twilley cover it all. Foodies, get ready to geek out.

Fooducate – Although the app is promoted for weight loss, it’s useful to anyone who wants to track and improve the quality of what they’re eating. Enter your age, weight, gender, activity level, and food goals like avoiding processed foods, and it will help you reach said goals. You can also scan the barcode of any food in the supermarket and see its nutrition grade based on whether it has added sugars, trans fat, additives, and other things you probably want to avoid.

Smart scale

Measures weight, BMI, body fat, lean mass, water weight, & bone mass. Extra-large, backlit LCD screen. Auto-calibration & auto-off. Auto user detects supports up to 8 different users. Non-slip, scratch-resistant feet. 4 precise weighing sensors ensure an accuracy of +/- 0.2 lb. Large, tempered glass weighing surface holds up to 400 lbs. A great way to measure your weight and keep track of it with the app.

Well this is the ultimate list to nutrition resources. I know I’m missing a lot of goodies out there. If there’s something that I’m missing, please feel free to comment below or email me at wilson@nutritionhacks.io

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