NUTRITION 101 | Beginner's Guide to Healthy Eating

Summary

In this informative video, holistic nutritionist Megan dives into the basics of nutrition and healthy eating, perfect for beginners or those seeking a refresher. She explains macronutrients—carbohydrates, proteins, and fats—and their roles in energy and bodily functions. Megan also introduces the plate method for balanced meals and emphasizes the importance of micronutrients for overall health. She discusses the impact of food processing on nutrition and advocates for mindful eating to improve one's relationship with food, all while partnering with iHerb, a leading online health food store.

Takeaways

• 🌟 Megan is a certified holistic nutritionist sharing the basics of nutrition and healthy eating.
• 🥔 Macronutrients are the main components of food for energy and bodily maintenance, including carbohydrates, protein, and fat.
• 🍠 Starchy carbohydrates like sweet potatoes and whole grains are great for energy, while non-starchy carbs provide fiber and nutrients.
• 🥚 Protein is essential for building and repairing cells and helps with satiety and hunger hormone reduction.
• 🥑 Healthy fats are satiating and aid in the absorption of fat-soluble vitamins, with unsaturated fats being preferable.
• 🥗 The plate method suggests a balanced diet with half non-starchy carbs, a quarter starchy carbs, a quarter protein, and a small amount of fats.
• 🌈 Micronutrients, including vitamins and minerals, are best obtained through a varied and colorful diet.
• 🍞 Different levels of food processing exist, from unprocessed to minimally processed, and even ultra-processed foods which are less healthy.
• 🚫 Avoiding calorie counting and focusing on the nutritional value of food is recommended for sustainable nourishment.
• 🧘‍♀️ Mindful eating, which involves tuning into hunger and fullness cues, can improve the eating experience and food choices.
• 🔄 Regularly reassessing hunger levels and meal content throughout the day can prevent overeating and promote a healthier relationship with food.

Q & A

What is the main focus of Megan's video?

The main focus of Megan's video is to discuss the basics of nutrition and healthy eating, including macronutrients, micronutrients, and the importance of a balanced diet.

What are the three main macronutrients discussed in the video?

The three main macronutrients discussed in the video are carbohydrates, protein, and fat.

Why are carbohydrates important for the brain?

Carbohydrates are important for the brain because they are the brain's primary source of fuel, providing energy for cognitive functions.

What are some examples of starchy carbohydrates that Megan mentions in the video?

Some examples of starchy carbohydrates Megan mentions are sweet potato, squash, whole grain brown rice, and whole grain pastas.

How does protein contribute to satiety and hunger regulation?

Protein contributes to satiety by making meals more filling and reducing the hunger hormone ghrelin, which helps you feel satisfied for a longer period of time.

What are some of Megan's favorite sources of protein?

Some of Megan's favorite sources of protein include hemp seeds, legumes, lentils, chickpeas, red lentils, chickpea pasta, fish, eggs, and poultry.

Why are fats important in our diet, according to the video?

Fats are important in our diet because they are satiating macronutrients that slow down the rate of sugar digestion, help with the absorption of fat-soluble vitamins, and provide energy.

What is the plate method and how does it help with balancing macronutrients?

The plate method is a visual tool that helps balance macronutrients by dividing the plate into sections: half for non-starchy carbohydrates (fruits and vegetables), a quarter for starchy carbohydrates, a quarter for protein, and a small portion for fats.

What are micronutrients and why are they important in our diet?

Micronutrients are vitamins and minerals found in the foods we eat. They are important for maintaining various bodily functions and ensuring overall health.

How does Megan define unprocessed foods and minimally processed foods in the video?

Unprocessed foods include fresh fruits, vegetables, nuts, seeds, legumes, and whole grains that are unadulterated. Minimally processed foods are those that have undergone processes like pasteurization or fermentation.

What is the significance of mindful eating and how does it impact our relationship with food?

Mindful eating involves tuning into your hunger and fullness levels and making conscious food choices based on bodily cues. It can improve the experience with food and help make more balanced dietary choices.