Making Balanced Meals | Healthy Eating Made Simple #2

Summary

In this health-focused video, Dr. Mike from Renaissance Periodization simplifies the concept of balanced meals for optimal health. He emphasizes starting each meal with a core of lean protein, such as salmon or chicken, and suggests a serving size comparable to the size of a fist. Dr. Mike also recommends incorporating a generous portion of vegetables, ideally grilled, steamed, or raw, to promote satiety and nutrient intake. The video further discusses the addition of whole grains, fruits, and healthy fats like nuts and avocados, tailored to individual hunger and energy needs. Dr. Mike addresses common questions about snacking, advocating for protein-based, healthy snacks and emphasizes the importance of vegetables in most main meals for their hunger-crushing and nutrient-dense benefits. The video concludes with a reminder to transition to healthier eating habits at a comfortable pace for long-term sustainability.

Takeaways

• 🥗 Start every meal with a core of lean protein, about the size of your fist.
• 🥦 Include a serving of vegetables, ranging from the size of your fist to four times that, depending on your preference.
• 🥛 Add dairy products, protein shakes, or vegan protein shakes to complement your protein intake.
• 🌽 You can also incorporate whole grains, fruits, and healthy fats like nuts, nut butters, avocados, and oils into your meals.
• 🍎 For snacks, aim for protein-based options to keep you fuller longer and avoid unnecessary calorie intake.
• 🥑 Ensure snacks are healthy and not a deviation from your overall healthy eating philosophy.
• 🕒 Snack only when necessary, such as when a meal isn't feasible within your schedule.
• 🥬 While vegetables aren't mandatory in every meal, try to include them in most main meals for their hunger-crushing and nutrient-dense benefits.
• 🍽 Transitioning to balanced meals can take time, so take it at your own pace without rushing.
• 🌿 Once you're comfortable with constructing balanced meals, you can explore further diet changes for continued improvement in your eating habits.

Q & A

What is the main focus of Dr. Mike's second video on healthy eating?

The main focus of the second video is on making balanced meals, emphasizing the importance of including core ingredients like lean protein, vegetables, and other components to ensure a healthy diet.

What does Dr. Mike suggest as the core of every meal?

Dr. Mike suggests that the core of every meal should be a portion of lean protein, which could be either vegan or from animal products, about the size of a fist.

How much dairy product or protein shake is recommended to accompany the protein core in a meal?

Along with the protein core, Dr. Mike recommends adding about 8 to 12 ounces of a dairy product or a protein shake.

What is the recommended serving size for vegetables in a meal?

The recommended serving size for vegetables can range from the size of a fist to four times the size of a fist, depending on individual preference and hunger levels.

What are the preferred cooking methods for vegetables according to the video?

The preferred cooking methods for vegetables are grilling, steaming, or eating them raw, as these methods avoid soaking the vegetables in excessive fat.

Can whole grains, fruits, and healthy fats be added to the meal core? If so, how should they be incorporated?

Yes, whole grains, fruits, and healthy fats can be added to the meal core. They should be incorporated based on hunger and energy level needs, with no strict rules on the amounts.

What are the criteria for healthy snacking as mentioned in the video?

Healthy snacking should ideally be protein-based, consist of healthy options, and be consumed only when necessary, such as when a meal cannot be accommodated in the schedule.

Does one have to eat vegetables at every meal according to the video?

While vegetables are highly recommended for most main meals, it's not mandatory to have them at every single meal. The focus should be on including them where it makes sense and is enjoyable.

What is the advice given for transitioning to healthier eating habits in the video?

The advice for transitioning to healthier eating habits is to take one's time and not rush the process. The goal is to establish long-term, sustainable healthy eating practices rather than quick fixes that may not last.

What is the next step after establishing a habit of eating balanced meals with core ingredients?

After establishing a habit of eating balanced meals with core ingredients, the next step, as hinted in the video, is to look into further diet changes to continue improving one's dietary habits.

Outlines

00:00

🥗 Building Balanced Meals with Protein and Veggies

Dr. Mike from Renaissance Periodization emphasizes the importance of creating balanced meals for optimal health. He suggests starting with a core of lean protein, which should be about the size of a fist, and can be either plant-based or from animal sources. Additionally, he recommends incorporating 8 to 12 ounces of dairy or a protein shake. The second key ingredient is vegetables, which can range from the size of a fist to four times that, depending on personal preference and hunger levels. Dr. Mike advises against deep-frying vegetables to maintain their health benefits. After the protein and vegetable core, one can add whole grains, fruits, or healthy fats like nuts, nut butters, avocados, or oils. The amount of these added components should be determined by individual hunger and energy needs. Dr. Mike also addresses common questions about snacking, suggesting protein-based snacks and maintaining a healthy snack philosophy.

05:01

🥦 Incorporating Veggies and Snacking in a Healthy Diet

In the second paragraph, Dr. Mike discusses the role of vegetables in a healthy diet, stating that while they are highly beneficial, they are not mandatory in every meal. He encourages including vegetables in most main meals for their hunger-crushing and nutrient-dense qualities. He also touches on the topic of snacking, suggesting that snacks should ideally be protein-based, healthy, and consumed only when necessary due to scheduling constraints. Dr. Mike stresses the importance of taking one's time to transition to healthier eating habits for long-term sustainability, rather than rushing and potentially falling back into unhealthy patterns. He concludes by looking forward to the next video in the series, which will delve into further diet improvements.

Keywords

💡Lean Protein

Lean protein refers to a type of protein that is low in fat, making it a healthier choice for those looking to maintain or lose weight while still getting essential protein for muscle maintenance and energy. In the video, Dr. Mike emphasizes that every meal should have a core of lean protein, such as salmon, chicken, turkey, or tofu, which should be about the size of a fist. This is crucial for keeping energy levels up and maintaining blood sugar stability.

💡Balanced Meals

Balanced meals are those that include a variety of nutrients in appropriate proportions to meet the body's needs. The video focuses on constructing meals with a balance of protein, vegetables, whole grains, fruits, and healthy fats to ensure nutritional adequacy and promote health. Dr. Mike discusses the importance of having a structured approach to meals to optimize health outcomes.

💡Veggies

Vegetables are a vital part of a healthy diet, rich in vitamins, minerals, and fiber. In the script, Dr. Mike suggests that a meal should ideally include a serving of vegetables, which can range from the size of a fist to four times the size, depending on personal preference and hunger. Vegetables are highlighted for their role in crushing hunger with minimal calories, thus aiding in weight management and nutrient intake.

💡Healthy Fats

Healthy fats are fats that come from sources like nuts, seeds, avocados, and certain oils, which are beneficial for heart health and overall nutrition. The video mentions that healthy fats can be added to meals or used for cooking, contributing to the overall nutritional balance and satiety. Dr. Mike gives examples like nuts, nut butters, and avocados as good sources of healthy fats.

💡Protein Shakes

Protein shakes are liquid supplements that provide a concentrated source of protein, often used as a meal replacement or to supplement protein intake. In the context of the video, Dr. Mike mentions protein shakes or vegan protein shakes as an alternative to dairy products, suitable for those looking for a quick and easy way to incorporate lean protein into their diet.

💡Grilled, Steamed, or Raw

These terms refer to cooking methods that are recommended for preparing vegetables to preserve their nutritional value and avoid adding excess fat. Dr. Mike advises against deep-frying vegetables, as it negates their health benefits by adding unnecessary fat. Grilling, steaming, or consuming them raw are all acceptable methods that align with the video's theme of healthy eating.

💡Whole Grains

Whole grains are a type of carbohydrate that contain all parts of the grain kernel, providing fiber, vitamins, and minerals. In the video, Dr. Mike suggests incorporating whole grains into meals for their nutritional benefits and satiating properties. Examples include whole grain breads, which can be part of a balanced meal plan when consumed in moderation.

💡Snacking

Snacking refers to the practice of eating small amounts of food between meals. Dr. Mike discusses the importance of making smart snacking choices, such as opting for protein-based snacks, to avoid unnecessary calorie intake and maintain satiety. He also advises against snacking on unhealthy options like potato chips and emphasizes the importance of aligning snack choices with a healthy eating philosophy.

💡Hunger and Energy Level Needs

These terms relate to the body's signals for food intake and the need for energy. In the video, Dr. Mike explains that the amount of fruits, grains, or healthy fats one should add to their meals depends on their hunger and energy levels. This personalized approach to eating is a key aspect of the video's message, emphasizing the importance of listening to one's body and adjusting food intake accordingly.

💡Transition to Healthier Eating

Transitioning to healthier eating involves adopting a new dietary pattern that focuses on whole foods and balanced nutrition. The video script highlights the process of moving from simply eating healthy foods to structuring meals in a way that includes all necessary nutrients. Dr. Mike encourages taking the time to make this transition, rather than rushing, to ensure long-term adherence to healthy eating habits.

Highlights

Emphasizes the importance of building balanced meals for optimal health.

Suggests that every meal should have a core of lean protein, about the size of a fist.

Recommends 8 to 12 ounces of dairy or protein shake in addition to lean protein.

Advises that protein is crucial for maintaining muscle mass, energy, and blood sugar stability.

Encourages the inclusion of a serving of vegetables, ideally grilled, steamed, or raw.

Suggests that vegetables should be a significant part of the meal, helping to crush hunger.

Discusses the option to add whole grains, fruits, or healthy fats to the meal.

Advises that whole grains and fruits should be fresh and not overly processed.

Recommends healthy fats like nuts, nut butters, avocados, and various oils.

Explains that the amount of fruits, grains, and fats depends on hunger and energy level needs.

Clarifies that snacks should ideally be protein-based to keep one fuller longer.

Advises keeping snacks healthy and aligned with the philosophy of eating mostly healthy foods.

Recommends snacking only when necessary, such as when a meal cannot be accommodated.

Dispels the myth that one must eat vegetables at every meal, suggesting flexibility based on other meal components.

Stresses the importance of vegetables for health, hunger satisfaction, and nutrient intake.

Encourages a gradual transition to healthier eating habits without rushing.

Advises against strict dietary restrictions, allowing for individual preferences and needs.

Looks forward to the next video in the series, which will cover further diet improvements.

Transcripts

[Music]

hey folks

dr mike here for renaissance

periodization healthy eating made simple

video number two

making balanced meals so

last time in healthy eating number one

which if you haven't seen you should

before watching this

we learned what healthy foods were and

we said that

you should just be me eating more

healthy foods and less junky stuff

totally cool

does that mean that you can just have

like a meal of apples

and peanut butter like it totally can

absolutely

but for a best possible health we can do

a little bit better than that

and that is building actual meals

and each meal checks a few boxes for us

so

once you're used to picking healthy

foods you know what they are you've

gotten into the habit of going to the

store buying the right stuff so on and

so forth

you should probably begin to have a

little bit more structure

okay to your meals so your meals now

that you're eating most of them should

begin to have a few

core ingredients first and most

important is a core of

lean protein which means a lean protein

either vegan

or the animal product of some kind um

that is a portion about the size of your

fist so like

my fists are i guess medium sized this

much salmon or this much

uh you know chicken or this much turkey

or something like that this much

lean tofu whatever you like to eat that

should be the core of every single meal

in addition to that something like 8 to

12 ounces

of some kind of dairy product or protein

shake or vegan protein shake or anything

else you want okay

so at the core of each meal we start

every meal with protein super important

to keep your muscularity up to keep your

energy up to keep your

everything your blood sugar stable so on

and so forth protein is great and it

keeps you super super full

so good start there second

ingredient is a serving of veggies now

it can be anywhere between roughly the

size of your fist to four times the size

of your fist depending on how many

veggies you want to eat

no wrong answers between the two some

people like to eat a lot of veggies i

think they taste good they fill them up

a ton and really crush hunger

some people they don't like veggies a

ton but they should make an effort to

try to eat at least a small minimal

serving size of that

it is best that your veggies are either

grilled

steamed or raw and all of those are

totally fine you just don't want to like

soak them in a ton of fat and then say

hey it's a veggie i ate a french fry

technically veggie

that doesn't count right so the more

fresh the better grilled and steamed are

totally fine as well

once you have your protein and veggie

core you can

add either whole grains and or fruits

and or add healthy fats right whole

grains of any kind work super well

whole grain breads are totally fine

fruit

is best fresh not blended into a shake

because that gives you less fullness and

make you more hungry later

and not like doused in syrup or

something like that so like canned

peaches

fresh peaches awesome healthy fats nuts

nut butters avocados

oils of various kinds are totally cool

and if you cook

some of your carbs or some of your

proteins in oils that are healthy

you're getting sort of two two birds

with one stone perfectly fine

now the protein core and the veggie core

especially the protein is not mandatory

but a really good idea

right but how do you know how much fruit

or grain to add

uh and how much added healthy fats to

add if any

those are dictated by two things hunger

uh in energy level needs if you're

running low on energy have some more

carbs if you're

uh running low uh if you're pretty

hungry have some more carbs or more fats

totally fine

and preference okay some folks would

like to eat lots of healthy fats

but not so many carbs totally fine some

folks 50 50 some folks mostly carbs

very few fats that's 100 fine you can

even have meals

that have protein and veggies and no

added whole grains or fruits

totally okay or ones with no added

healthy fats that's 100

fine no wrong answers here no big deal

either way

now veggies and snacking a couple of

questions that are going to be super

common so we'll just preempt them here

like we're talking about making meals

are snacks bad you can totally have

snacks but we prefer that they meet sort

of three criteria

first try to make them protein based

protein bars and shakes

are really really good because they

check that protein box for us and they

keep us fuller longer which means if we

have protein based snacks

won't be as likely to increase our

calorie consumption because snacking

like on goldfish or something like that

not real goldfish the cracker

snacking on real goldfish should be

quite quite quite a horrific thing to

see in real life

so if you're snacking on goldfish all

the time you know the carbs there they

don't even make you very full there's no

protein core

all of a sudden your food intake is

exactly the same for the day except all

plus the goldfish you're hypercaloric

you end up eating too many calories for

what you're burning and then you're

gaining weight you're becoming less

healthy right but if you have a protein

core for a snack that's a really really

good thing

number two make sure the snacks are

healthy stuff okay

potato chips and soda in a candy bar

crappy snack so when you say snack that

doesn't mean you divert completely from

your philosophy of eating mostly healthy

foods

keep your snacks healthy there's tons of

options there and lastly

we would prefer that you only snack when

you really

needed to fit your schedule you can't

fit in a meal thus you have to have a

snack

if you have time for a meal it's

probably better to have a good

filling whole food meal for long-term

sustainability of these healthy

practices

next question do you have to eat veggies

every meal

grandma said you do mom said you do you

don't

okay if your evening meal for example is

greek yogurt and fruit

amazing you don't have to put broccoli

in there that's

awful okay but for most main veals

uh for most of your main meals try to

get some veggies in they're really

really good for health

they crush hunger so if you have more

veggies there are very few calories

all of a sudden you're not as hungry and

you can have a lower calorie environment

that provides you all your the nutrients

that you need veggies are chock full of

nutrients

it's good all around

that's it for making basic meals it's

that simple now the transition from just

eating healthy foods

all the way into you you have core meals

and you know how to make them and every

time you eat you know that you got to

have your protein and your veggie and

your carbs and fats

that can take for some people a week or

less and for others it can take a month

or even longer and there's no rush and

this is going to be the last slide for

almost every one of these series

because there's never any rush we want

you to take all the time you need to

transition to healthier eating for the

long term for the forever

versus rushing and trying to do a good

job and then falling off the wagon and

all of a sudden

you're eating hot dogs for lunch again

with fried hot dogs and

no bun i don't even know what you're

doing all right

four once you have your meals that

you're eating

core good meals with healthy foods

you're ready for your next diet change

so you're eating mostly healthy foods

and you're eating those healthy foods in

well-balanced meals

the first part of that how to eat

healthy was covered in the last video so

feel free

to go back how to construct good meals

balanced meals was covered in this video

once you are there and you're eating

these good meals

we can do a little bit better still and

we'll see you then for our next video

in this series

[Music]