What I Actually Eat In A Day | Doctor Mike

Summary

In this video, the host shares a day in their life, focusing on nutrition and meal choices. Starting with a wholesome breakfast of avocado toast and smoked salmon, they emphasize the importance of essential fatty acids. Throughout the day, they discuss the benefits of various foods, including whole wheat bread, almonds, and sushi, highlighting the balance of complex carbs, proteins, and healthy fats. They also address the sodium content in meals and the preference for wild fish over farmed due to lower mercury levels. The video concludes with a reminder to eat in moderation for a healthy lifestyle.

Takeaways

• 🥑 Avocado toast with smoked salmon is a favorite breakfast choice for essential fatty acids.
• 🍞 Whole wheat bread is preferred over white bread due to its complex carbohydrates that provide sustained energy.
• 🧀 Light cream cheese is included for its role in hormone production, despite its saturated fat content.
• 🥑 Avocados are rich in antioxidants and fiber, and their unsaturated fats can increase good cholesterol.
• 🍣 Salmon is a nutritious choice for its protein, omega-3s, and antioxidants.
• 🥪 The Perfect Bar is a go-to snack option made of quality ingredients and free from preservatives.
• 🌮 Chipotle is a favorite lunch spot for its customizable and nutritious meal options.
• 🍚 Brown rice is chosen over white rice for its complex carbohydrates and lower impact on blood sugar levels.
• 🥕 Carrots and nuts make a healthy snack, with almonds providing vitamin E and fiber for healthy hair and nails.
• 🍣 Sushi is a preferred dinner choice for its lean protein and omega-3 fatty acids, especially when paired with brown rice.
• 🚫 The importance of moderation and balance in diet is emphasized, with a note on the high sodium content in some meals.

Q & A

What is the main theme of the video script?

The main theme of the video script is to share what the speaker eats in a day, focusing on nutritious and enjoyable meals that are not necessarily home-cooked or fancy.

Why does the speaker mention avocado toast with smoked salmon for breakfast?

The speaker mentions avocado toast with smoked salmon for breakfast because it provides essential fatty acids and is one of their favorite meals.

What are the health benefits of eating breakfast according to the script?

Eating breakfast can kickstart your metabolism, allowing you to burn calories throughout the day, and provide enough energy to get to the gym.

Why does the speaker prefer whole wheat bread over white bread?

The speaker prefers whole wheat bread because it contains complex carbohydrates that provide sustained energy throughout the day, unlike the simple carbohydrates in white bread that can cause a spike and crash in energy levels.

What is the Aztec word for avocado and why is it named so?

The Aztec word for avocado is 'testicle' because avocados hang in pairs, with one lower than the other, resembling testicles.

Why does the speaker choose the Perfect Bar for a snack?

The speaker chooses the Perfect Bar for a snack because it is made of good quality ingredients, contains a lot of protein, and is refrigerated, indicating the absence of preservatives.

What does the speaker like about Chipotle for lunch?

The speaker likes Chipotle for lunch because of the quality of ingredients, the ability to customize the meal, and the balance of nutrients provided in a burrito bowl.

Why does the speaker choose brown rice over white rice?

The speaker chooses brown rice over white rice because it is a complex carbohydrate that does not spike blood sugar levels as much as white rice does.

What is the speaker's concern regarding the sodium content in Chipotle meals?

The speaker is concerned about the high sodium content in Chipotle meals, which can put extra pressure on the heart and kidneys if consumed in excess.

Why does the speaker recommend eating sushi with brown rice?

The speaker recommends eating sushi with brown rice for its complex carbohydrates and because it is a clean, filling meal that provides proteins and omega-3 fatty acids.

What is the speaker's advice on consuming fish?

The speaker advises that wild fish is better than farmed fish due to lower mercury content, and recommends no more than three to four servings of farm fish per week to avoid mercury poisoning.

Outlines

00:00

🍞 A Day in the Life of a Nutritious Diet

The video script introduces a day in the life of the narrator, focusing on their eating habits and the nutritional value of their meals. Starting with a breakfast of avocado toast and smoked salmon for essential fatty acids, the narrator emphasizes the importance of a good start to the day for metabolism and energy. They discuss the benefits of whole wheat bread over white, the role of saturated fats in hormone production, and the health benefits of avocados and salmon. The script also touches on the narrator's workday at the hospital and their choice of snacks, such as the Perfect Bar, for quality ingredients and protein. Lunch is a Chipotle burrito bowl, highlighting the customizable nature of the meal and the nutritional components of each ingredient, from lean protein to fiber-rich black beans and complex carbohydrates in brown rice. The narrator also addresses the high sodium content of Chipotle meals and its impact on health, especially for athletes. The video concludes with a snack of carrots and almonds, noted for their vitamins and healthy fats, and ends with the narrator's dinner preference of sushi, emphasizing the benefits of omega-3 fatty acids and the importance of choosing wild fish over farmed for lower mercury content.

05:00

🍣 Balanced Diet and the Importance of Moderation

In the second paragraph, the narrator continues their day with a focus on a balanced diet and the significance of moderation. They share their preference for sushi as a dinner meal, appreciating the variety of fish and the simplicity of brown rice sushi. The benefits of omega-3 fatty acids and the lower calorie content of sushi are highlighted, along with a reiteration of the advantages of brown rice. The narrator also discusses the health implications of mercury in fish, advising a limit on farmed fish consumption to prevent mercury poisoning. The script wraps up with a reminder that the presented diet may not suit everyone and encourages viewers to check the description for detailed nutritional information. The narrator concludes by urging viewers to subscribe for weekly videos, emphasizing the importance of a personalized and moderate approach to eating for overall health.

Keywords

💡Nutrition

Nutrition refers to the process by which the body obtains and utilizes the nutrients from the food we eat to maintain health and support growth. In the video, the narrator expresses excitement about sharing their daily nutrition, highlighting the importance of a balanced diet that includes a variety of nutrients to support overall health.

💡Avocado Toast

Avocado toast is a popular dish made from mashed avocado spread on toasted bread, often garnished with additional ingredients like smoked salmon. The video mentions avocado toast as a favorite breakfast choice, emphasizing its nutritious value due to the healthy fats and other nutrients found in avocados.

💡Essential Fatty Acids

Essential fatty acids are fats that the body cannot produce on its own and must be obtained through diet. They are crucial for maintaining good health. The video script mentions getting essential fatty acids from foods like avocado and salmon, which are part of the narrator's meal plan.

💡Complex Carbohydrates

Complex carbohydrates are carbohydrates that are rich in fiber and digested more slowly, providing sustained energy. In the video, the narrator prefers whole wheat bread over white bread because it contains complex carbohydrates that offer a more steady energy release throughout the day.

💡Protein

Protein is a macronutrient essential for the growth and repair of body tissues. It is especially important for muscle building and maintenance. The video script includes several meals rich in protein, such as salmon, steak, and chicken, which align with the narrator's goal of maintaining weight and building muscle.

💡Omega-3 Fatty Acids

Omega-3 fatty acids are a type of polyunsaturated fat that is essential for brain function and heart health. They are found in foods like fish and avocado. The video mentions the inclusion of salmon and sushi in the diet to ensure an adequate intake of omega-3s.

💡Fiber

Fiber is a type of carbohydrate that the body cannot fully digest, which aids in digestion and helps regulate blood sugar levels. The video script mentions foods high in fiber, such as black beans and brown rice, which are part of the narrator's meal plan for their health benefits.

💡Sodium

Sodium is an electrolyte that helps regulate fluid balance in the body, but excessive intake can lead to health issues like high blood pressure. The video discusses the high sodium content in some meals, such as the Chipotle burrito bowl, and advises viewers to be mindful of their sodium intake.

💡Moderation

Moderation in diet refers to the practice of consuming all food groups in balanced amounts without overindulging. The video emphasizes the importance of eating in moderation to maintain health, even when enjoying favorite foods that may be higher in certain nutrients like sodium.

💡Unsaturated Fat

Unsaturated fats are a type of fat that can help improve cholesterol levels and are generally considered healthier than saturated fats. The video mentions unsaturated fats found in avocados, which are part of the narrator's breakfast, highlighting their health benefits.

💡Antioxidants

Antioxidants are substances that help protect the body from damage caused by free radicals, which can contribute to aging and chronic diseases. The video script includes avocados and salmon as sources of antioxidants, which are part of the narrator's daily diet to support overall health.

Highlights

The video discusses a day in the life of a doctor, focusing on nutrition and what they eat throughout the day.

The doctor emphasizes the importance of eating nutritious food that they genuinely enjoy.

Avocado toast with smoked salmon is highlighted as a favorite breakfast choice for its essential fatty acids.

Whole wheat bread is preferred for its complex carbohydrates that provide sustained energy.

Avocados are praised for their unsaturated fats, antioxidants, and fiber.

Salmon is recommended for its protein, omega-3s, and antioxidants.

The Perfect Bar is mentioned as a healthy, preservative-free snack option.

Chipotle is a favorite lunch spot, with a focus on choosing ingredients wisely for a balanced meal.

Burrito bowls are chosen over burritos for fewer carbohydrates.

Black beans and brown rice are selected for their fiber and complex carbohydrate content.

Guacamole and mild salsa are added for flavor and nutritional value.

The doctor discusses the importance of moderation and balance in diet, acknowledging the high sodium content of Chipotle meals.

Almonds and carrots are suggested as a healthy snack, rich in vitamin E, fiber, and beta-carotene.

Sushi is recommended as a dinner option for its lean protein and omega-3 fatty acids.

The preference for wild fish over farmed fish due to lower mercury content is mentioned.

The video concludes with a reminder that the presented diet is not one-size-fits-all and should be adapted to individual needs.

Nutritional information for the meals is provided in the video description for interested viewers.

Transcripts

- And also these snacks really easy to eat on the go.

(chewing)

I don't know where I'm going.

(upbeat music)

So today we're gonna be talking about what I eat in a day.

I've seen a lot of your comments,

I've seen how excited

and interested you are about nutrition.

I'm gonna be showing you exactly what I ate yesterday.

Most of it's not home cooked,

it's not fancy, but it is nutritious

and it's food that I genuinely enjoy.

It's time for me to go into the hospital.

It's gonna be a crazy day 'cause I'm starting super early

and I have a really late day

but when it's a gorgeous day like this,

it definitely makes it a lot easier.

So for breakfast today, I'm doing one of my favorites,

avocado toast with a little smoked salmon.

Get your essential fatty acids in.

(grunts)

So good.

Look at that.

You want a bite?

You want a bite?

No, it's for me.

Breakfast.

(hip hop music)

It's known as the most important meal

of the day but not everybody wakes up

with an appetite so I understand

if breakfast isn't for everyone

but if you do eat breakfast,

you're getting a lot of health benefits

throughout the day.

Not only do you kickstart your metabolism

which allows you to burn calories throughout the day,

but you're also giving yourself enough energy

to get to the gym.

First ingredient very simple whole wheat bread.

I really enjoy whole wheat bread versus white bread.

Whole wheat bread contains complex carbohydrates

versus simple carbohydrates that you find in white bread.

What it does is it give you energy

to be utilized throughout the day

instead of just giving you one quick peak

and then a crash later on,

and sometimes get into that hangry state

that we all know about.

- Ma, the meatloaf!

- Next, light cream cheese.

You need saturated fat to make hormones in your body,

and while it does raise bad cholesterol,

it also raises good cholesterol.

Next ingredient, my favorite ingredient, avocados.

Avocado is actually the Aztec word for testicle

because avocados do hang in pairs

with one hanging lower than the other

so they do resemble testicles.

Pretty cool fact.

They contain a lot of antioxidants

and they're rich in fiber.

Yes, avocado does contain a lot of fat,

but it's important to remember that it's unsaturated fat

and that unsaturated fat actually helps

increase your good cholesterol,

and does not affect your bad cholesterol.

Lastly, we have salmon.

It's a great ingredient to add to you meals

because it contains proteins, omega 3's, antioxidants,

and on top of everything else, it's delicious.

(chime)

It's snack time.

I just finished rounds, I have to go to research day.

Need a snack, lunch is still a good three hours away.

I really like the Perfect Bar

because it's made of good quality ingredients.

I'm not their spokesperson,

but I'm definitely a big fan.

They contain a lot of protein,

they're made with good quality ingredients,

and because they have to be refrigerated,

you know there's no preservatives.

It's lunch time, just got my favorite meal

for lunch right here, a little Chipotle action.

I'm eating with my colleagues here,

say hello colleagues.

They said hi.

While some doctors go to the cafeteria,

if I'm not on call I like to get out of the hospital

for a bit, so I do run out to Chipotle.

It's one of my favorite places to get lunch.

I really like the ingredients that they use.

I think they're really tasty,

and what I really enjoy is that you're in control,

you get to chose what ingredients go into your plate.

I really like to get a burrito bowl

instead of a burrito or a quesadilla

because it avoids some of the extra carbohydrates

that you get from getting a wrap,

but the things that I do like to make

is to get a burrito bowl with either chicken or steak,

both high in protein.

There's been a lot said about eating red meat,

it increases risk of cancer,

and while that's true in high amounts,

if you eat it in moderate amounts in a good balance,

it's obviously not a problem.

We have black beans, they are zero fat,

and they're one of the richest foods in fiber

which actually allows you to decrease

some of the bad cholesterol that you can get

through eating an unhealthy diet.

Brown rice.

Brown rice is definitely superior to white rice.

It's a complex carbohydrate,

it doesn't peak your sugar level like white rice does.

Next I like to go for guacamole.

They always say, "Do you know that it's extra?"

And I always say, "Yeah I do, but well worth it."

I get the mild salsa because I'm not a fan

of my food being too spicy.

Last but not least, I love cheese.

It gives you a little bit of calcium,

a little bit of vitamin D.

Overall, this is a nutritious meal

for someone that shares my goals

of trying to keep weight on and build muscle.

You have a good mix of complex carbohydrates,

proteins, vitamins, fiber, all great nutrients,

but it's important to know that these meals

do contain a lot of sodium.

Chipotle's known for that and now they started

putting their sodium content on the menus,

so keep that in mind because excess sodium

can put extra pressure on your heart and kidneys.

I am an athlete and the rest of my day

I don't take in much sodium,

so I think it's a great meal for me,

but just again, keep that in mind

that the sodium content in this meal is high.

(dramatic music)

You know what time it is?

It's snack time, again.

Got my carrots and nuts.

Perfect healthy snack.

What's beautiful about these almonds right here

is that they contain vitamin E, fiber,

they keep your hair and nails looking fresh.

The carrots, you know I love carrots.

Carrots are rich in vitamin A, known as beta-keratin.

Almonds, great, unsaturated fats, vitamin E.

Great food to eat for healthy hair, nails, and skin,

and in general, I think that they're fun to eat.

Oh!

(upbeat music)

- Is there a doctor in the house?

- Just ordered some sushi, crazy day in the hospital,

but gotta get my protein in,

gotta get my omega-3 fatty acids.

I like to get a variety of sushi

and I get the real sushi.

Not the sushi that people eat with the rolls and all that.

Just fish on top of brown rice, very clean.

It's really my favorite meal to end the day,

get ready for the next day without overeating

and feeling fully stuffed when I go to bed.

This is my go to dinner meal.

I love fish, I love the omega-3s that they provide.

There's not a lot of calories in here.

I prefer eating my sushi with brown rice,

we talked about the benefits earlier.

You get complex carbohydrates, you get proteins,

it's a clean meal, it fills you up,

and really, it does taste great.

Important to note about fish,

wild fish is better than farm fish

because it contains less mercury.

There's a lot of news going around

about how mercury poisoning is bad,

so if you are eating farm fish,

make sure no more than three to four servings a week.

So that's what I actually eat in a day

and it's not something that I eat every day.

I know yesterday I consumed probably more sodium

than I should have, but in general, it's balanced,

it's in moderation, and that's really the smart way to go.

This diet obviously does not work for everybody

and I don't recommend it for everybody.

If you're interested in the calories

and all the other nutrients that were in my meals,

check out the description down below,

we put all that information there for you,

and remember, eat in moderation to stay healthy.

(pop music)

I hate that you're recording right now.

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