shipslides
Health12 slides0 views

Nutrition

A cookbook editor's tour of the macros, micros, metabolism, and the diets you've been told to follow — with the evidence behind each, plainly stated.

StandaloneDownload
Sandboxed deck
Open raw
Shared with ShipslidesCreate your own deck →

About this HTML presentation

This Shipslides page presents Nutrition as an interactive HTML presentation deck in the Health catalog with 12 slides. The share page keeps the uploaded deck sandboxed while exposing readable context, topics, and a slide outline for viewers and search engines.

A cookbook editor's tour of the macros, micros, metabolism, and the diets you've been told to follow — with the evidence behind each, plainly stated. Key sections include: Nutrition , plainly; What food does; Carbs, protein, fat; Vitamins and minerals; How the body burns it; What the evidence says; A photographic interlude; The category that matters most; Calories still matter; A bowl that ticks every box.

Key sections

  • 01Nutrition , plainly
  • 02What food does
  • 03Carbs, protein, fat
  • 04Vitamins and minerals
  • 05How the body burns it
  • 06What the evidence says
  • 07A photographic interlude
  • 08The category that matters most
  • 09Calories still matter
  • 10A bowl that ticks every box
  • 11Why nutrition science is hard
  • 12Where to read and watch

Topics covered

healthnutrition

Related decks

Health23 slides

Nutrition Science: Fueling the Human Body

Health13 slides

NUTRITION / What we know, what we don't

Health20 slides

The Science of Sleep

Health31 slides

Dental Health

Slide outline
  1. 01Nutrition , plainly
  2. 02What food does
  3. 03Carbs, protein, fat
  4. 04Vitamins and minerals
  5. 05How the body burns it
  6. 06What the evidence says
  7. 07A photographic interlude
  8. 08The category that matters most
  9. 09Calories still matter
  10. 10A bowl that ticks every box
  11. 11Why nutrition science is hard
  12. 12Where to read and watch
Page data
Canonical
https://shipslides.com/d/health-nutrition
Category
Health
Size
22.4 KB
Updated
2026-05-17
LLM text
https://shipslides.com/d/health-nutrition/llms.txt

Presentation Transcript

Detailed slide-by-slide text content extracted from this presentation.

Slide 01

What food does

  • Course I — The basics
  • All food breaks down into three macronutrients — carbohydrate, protein, fat — plus alcohol (a fourth caloric substrate), water, and the micronutrients (vitamins, minerals). Energy is measured in kilocalories: 1 kcal = 4.184 kJ.
  • Macronutrientkcal/gPrimary roles
  • Carbohydrate4Fast and stored fuel (glycogen)
  • Protein4Structure, enzymes, hormones
  • Fat9Dense fuel, membranes, hormones
  • Alcohol7None essential
Slide 02

Carbs, protein, fat

  • Course II — Macros
  • Carbohydrate
  • Sugars (simple) and starches/fibers (complex). Glucose is the brain's preferred fuel. Fiber — indigestible carbohydrate — feeds gut bacteria and lowers LDL cholesterol; aim for 25–38 g/day.
  • Protein
  • Made of 20 amino acids; nine are essential (must be eaten). RDA is 0.8 g/kg/day; active adults often benefit from 1.2–1.6 g/kg. Animal sources (eggs, dairy, meat, fish) and combined plant sources (legumes + grains) provide complete profiles.
  • Fat
  • Saturated, mono-unsaturated, poly-unsaturated. Essential fatty acids: omega-3 (ALA, EPA, DHA) and omega-6 (linoleic). Trans fats — industrially hydrogenated — are uniquely harmful and now banned in many countries.
  • A modern "MyPlate"-style guide (USDA, 2011, replacing the 1992 pyramid).
Slide 03

Vitamins and minerals

  • Course III — Micros
  • Vitamins are organic; minerals are inorganic. Both are required in milligrams or micrograms but their deficiency can be devastating: scurvy (C), beriberi (B1), pellagra (B3), rickets (D), goitre (iodine).
  • NutrientRolesSources
  • Vitamin CCollagen, antioxidantCitrus, peppers, broccoli
  • Vitamin DCalcium absorption, immunitySun, fatty fish, fortified milk
  • Vitamin B12Red cells, nervesAnimal foods, fortified cereal
  • IronHemoglobin, oxygen carryRed meat, lentils, spinach
  • CalciumBone, signalingDairy, leafy greens, tofu
  • IodineThyroid hormoneIodized salt, seafood
  • Magnesium~300 enzymesNuts, seeds, whole grains
  • PotassiumBP regulation, nervesBananas, beans, potatoes
Slide 04

How the body burns it

  • Course IV — Metabolism
  • Total daily energy expenditure (TDEE) is the sum of:
  • Basal metabolic rate (BMR) — ~60–75% of TDEE; the cost of being alive at rest.
  • Thermic effect of food (TEF) — ~10%; energy used digesting (highest for protein).
  • Physical activity — exercise + non-exercise activity thermogenesis (NEAT).
  • Metabolism slows with age primarily because lean mass declines. Resistance training preserves it. Beyond modest individual variation, "slow metabolism" is rarely the cause of weight gain — but appetite regulation, sleep, and ultra-processed food formulation strongly are.
Slide 05

What the evidence says

  • Course V — Diets, examined
  • Mediterranean
  • Olive oil, fish, legumes, vegetables, moderate wine. The PREDIMED trial (NEJM 2013) showed ~30% reduction in major cardiovascular events. Strongest overall evidence base of any named pattern.
  • Low-carb / Keto
  • Effective for short-term weight loss and for some seizure disorders (its original use, 1920s). Long-term cardiovascular safety depends on fat sources. Hard to sustain.
  • DASH
  • Dietary Approaches to Stop Hypertension. Lower sodium, high produce. Lowers BP comparably to a single antihypertensive medication.
  • Plant-based / Vegan
  • Lower LDL, lower CV risk. Requires planning for B12, iron, omega-3, calcium, iodine.
  • Intermittent fasting
  • 16:8, 5:2, alternate-day. Comparable weight loss to caloric restriction; convenience matters more than any metabolic magic.
  • Carnivore
  • All animal foods. Anecdotal benefits; very little controlled evidence; concerns about fiber and long-term cardiovascular profile.
Slide 06

A photographic interlude

  • Course VI — From the kitchen
  • A Mediterranean spread — olive oil, vegetables, fish. Photo: Unsplash.
  • "Eat food. Not too much. Mostly plants." — Michael Pollan, In Defense of Food, 2008.
Slide 07

The category that matters most

  • Course VII — Ultra-processed
  • The NOVA classification (Monteiro et al., 2010) groups foods by processing level. Group 4 — ultra-processed — includes industrially formulated products with ingredients you would not find at home (high-fructose corn syrup, hydrolyzed proteins, emulsifiers).
  • Hall et al.'s 2019 metabolic-ward study (NIH) found that participants ate ~500 kcal/day more on an ultra-processed diet matched for macros and palatability. Reducing UPF intake is currently the single most evidence-supported dietary lever for weight and cardiometabolic health.
Slide 08

Calories still matter

  • Course VIII — Energy balance
  • The first law of thermodynamics applies to bodies. To lose mass, energy out must exceed energy in. How the deficit is achieved — diet composition, frequency, time of day — affects sustainability and body composition far more than total efficacy.
  • A pound of body fat stores ~3,500 kcal; a sustainable deficit is 300–700 kcal/day. Aggressive deficits drive muscle loss, hunger, and rebound. Protein intake of 1.6 g/kg and resistance training preserve lean mass during weight loss.
Slide 09

A bowl that ticks every box

  • Course IX — A featured recipe
  • Mediterranean Lentil Bowl · serves 2
  • 1 cup brown lentils, cooked
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • ½ red onion, thin-sliced
  • 100 g feta, crumbled
  • 2 tbsp extra-virgin olive oil
  • juice of 1 lemon
  • fresh parsley, mint, oregano
  • 1 tsp salt, fresh black pepper
  • Toss everything in a wide bowl. Per serving: ~520 kcal, 22 g protein, 60 g carbohydrate (12 g fiber), 22 g fat (mostly mono-unsaturated). Notable: 1.6 mg iron, 12 g protein from plants, full omega-9 profile from olive oil.
Slide 10

Why nutrition science is hard

  • Course X — Evidence quality
  • Nutrition is plagued by confounded observational studies, self-reported food frequency questionnaires, and short trial durations. A 12-week study cannot detect cancer or cardiovascular endpoints. Headlines change because effect sizes are small relative to noise. Trustworthy claims tend to be:
  • → Backed by multiple RCTs and mechanism (e.g., trans fat, sodium → BP).
  • → Pattern-level, not single-nutrient (Mediterranean, DASH).
  • → Acknowledge individual variation (genetics, microbiome, glucose response).
Slide 11

Where to read and watch

  • Course XI — Learn more
  • Peter Attia & Layne Norton — Nutrition basics
  • Layne Norton, PhD nutrition scientist, on protein, calories, and the realities of dieting research.
  • Watch on YouTube →
  • Books: How Not to Die, Greger · The Case Against Sugar, Taubes · Salt Sugar Fat, Moss · USDA Dietary Guidelines (free).
  • Nutritional needs vary by age, activity, pregnancy status, and disease. Talk to a registered dietitian or physician before changing diets in the context of medical conditions.
Remove this deck