NUTRITION 101 | Beginner's Guide to Healthy Eating
Summary
TLDRIn 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.
Outlines
🍎 Introduction to Nutrition Basics
Megan, a certified holistic nutritionist, welcomes viewers to her channel and introduces the topic of nutrition fundamentals and healthy eating. She emphasizes the video's relevance for those new to improving dietary habits or seeking a refresher on basic nutrition. Megan also announces her partnership with iHerb, a global online health food store, and mentions the variety of natural health products they offer, including their own exclusive brands. She provides links to the grocery items she will discuss in the video, which she has sourced from iHerb.
🥗 Understanding Macronutrients for Balanced Diets
The video delves into the concept of macronutrients—carbohydrates, proteins, and fats—which are essential for energy and maintaining bodily functions. Megan explains the role of carbohydrates as the brain's primary fuel source and highlights starchy and non-starchy options. Proteins are discussed as vital for cell structure and satiety, with Megan sharing her favorite sources like hemp seeds, legumes, and chickpea pasta. Fats are presented as satiating nutrients that aid in nutrient absorption, with a focus on unsaturated fats from sources like avocado oil and seeds. The paragraph also introduces the plate method for visualizing a balanced meal composition.
🌟 The Importance of Micronutrients and Mindful Eating
Megan transitions to micronutrients, including vitamins and minerals, and stresses the importance of dietary variety to ensure a wide range of these nutrients. She encourages trying new foods and emphasizes the benefits of colorful produce for antioxidants and polyphenols. The video also touches on the differences between unprocessed, minimally processed, and ultra-processed foods, advocating for a diet rich in the former and limited in the latter. Megan critiques calorie-counting as an unsustainable method, suggesting instead to consider the overall nutritional value of foods. She concludes with an introduction to mindful eating, which involves tuning into hunger and fullness cues to enhance the eating experience and make better food choices.
🍪 Balancing Pleasure with Nutritional Awareness
In this final paragraph, Megan addresses the common misconceptions around processed foods, explaining that not all processed foods are unhealthy and that it's the ultra-processed ones that should be consumed sparingly. She emphasizes the importance of not depriving oneself of enjoyable foods but encourages making informed decisions based on a food's nutritional content rather than just its calorie count. Megan also discusses the practice of mindful eating, suggesting that being overly hungry can impair decision-making around food, and the importance of regular meals to prevent overeating. She wraps up the video by thanking viewers and iHerb for their support and provides links to the mentioned grocery items for further exploration.
Mindmap
Keywords
💡Holistic Nutritionist
💡Macronutrients
💡Carbohydrates
💡Protein
💡Fat
💡Plate Method
💡Micronutrients
💡Unprocessed Foods
💡Ultra-Processed Foods
💡Mindful Eating
💡Calorie Counting
Highlights
Introduction to the basics of nutrition and healthy eating for beginners and as a refresher.
Partnership with iHerb, a global online health food store, for product recommendations.
Explanation of macronutrients: carbohydrates, proteins, and fats as the main components of food for energy and bodily functions.
Carbohydrates as the brain's primary fuel source, with starchy and non-starchy options for energy and fiber.
Importance of protein for cell composition, satiety, and hunger hormone reduction.
Fat as a satiating macronutrient aiding in digestion and nutrient absorption.
Visual tool of the plate method for a balanced macronutrient intake.
Micronutrients like vitamins and minerals are essential for overall health.
The significance of eating a variety of foods for a diverse range of micronutrients.
Differentiation between unprocessed, minimally processed, and ultra-processed foods.
The pitfalls of calorie counting and the focus on nutritional value instead.
Mindful eating and its impact on hunger and fullness levels for better food choices.
The importance of not under-eating or depriving oneself of certain foods to prevent overeating.
Resources for intuitive eating and improving the relationship with food.
Summary of the video's content on the fundamentals of nutrition and healthy eating.
Acknowledgment of iHerb's sponsorship and links to mentioned grocery items.
Transcripts
hello everyone out there how's it going
welcome back to my channel my name is
megan if you're new here i'm a certified
holistic nutritionist and if you're not
new here then as always super happy to
have you with me here today today i am
going to be talking all about the basics
of nutrition and healthy eating this
video is for you if you are maybe new to
the world of improving your eating
habits or if you just want to learn more
about the fundamentals of nutrition
but even if you do know a thing or two
this can definitely act as a bit of a
refresher for you i'm also so happy to
be partnering up again with iherb for
today's video i've partnered up with
them many times on my channel iherb is
one of the world's largest online health
food stores they carry over 30 000
natural health products from grocery
items to supplements to skin care
including their own line of exclusive
brands that they produce in house they
also shipped over 180 different
countries from climate-controlled
distribution centers to ensure the
quality of their products remain by the
time they get to you and they also have
24 7 customer support i will be leaving
links below in the description box to
the different grocery items that i
recently picked up from them that i will
be mentioning throughout today's video
and let's dive in
so let's start by taking things right
back to the very basics and let's talk
about macronutrients macronutrients are
the major components of food that we use
for energy and for maintaining our
bodily structures and systems and this
includes carbohydrates protein and fat
so carbohydrates are our brain's primary
source of fuel some of my favorite
starchy carbohydrates that are
particularly great for energy are things
like sweet potato and squash and whole
grain brown rice or whole grain pastas i
always like to have a bag of rice on
hand because i use it quite a bit for
um you know as a side dish or even
adding into stews and things like that
there's also non-starchy carbohydrates
which we'll talk a little bit more about
in a moment that aren't so much for
energy but more for fiber and vitamins
and minerals next up is protein and
protein makes up every single cell in
your body and it's super important to
get throughout the day and with your
meals because of the way that it helps
to improve satiety it helps to make a
meal much more filling it also helps to
reduce the hunger hormone ghrelin which
is one of the reasons why having protein
especially in the morning like with
breakfast is really helpful just to help
you feeling satisfied for a longer
period of time some of my favorite
protein sources are things like hemp
seeds i love hemp seeds i always have a
bag of manitoba harvest hemp seeds in my
kitchen
i also love things like legumes and
lentils i especially love chickpeas i
love making chickpea salads pretty
regularly and red lentils have such a
nice peppery flavor they're great in
soups i also love this pasta made by
chicopee it's their
basically chickpea pasta it's made
exclusively from chickpeas and lentils
and it supplies 23 grams of protein per
serving it's just a great way to add a
little bit more of that satiating
protein to a pasta dish as well as fish
and eggs and poultry and other kinds of
animal proteins are of course a great
source of protein and lastly we have fat
so fat is another one of those satiating
macro nutrients it slows down the rate
in which we digest sugar helps us
feeling more full when we eat it with
our meals but also certain fat soluble
vitamins require adequate fat in the
diet in order to be better absorbed like
vitamins a and d
and e and vitamin k so generally
speaking unsaturated fats are better for
us to get more of in our diet this
includes your mono and your
polyunsaturated fats from foods like
nuts and seeds or avocado
or things like avocado oil which i love
this is a great cooking oil i really
like primal kitchen's avocado oil i have
that one in my pantry olive oil is
another fantastic one too as well as
things like hemp seeds and chia seeds
and flax seeds which i love to have
often individually just stocked up in my
pantry but i also love the three seed
blend by california gold nutrition which
has them all combined it's just like a
three in one so it's really convenient i
like to take a spoonful of that and
throw it in my smoothies or sprinkle it
on toast a great source of your omega-3
fatty acids which is a type of
polyunsaturated fat
really good for reducing inflammation in
the body great for cardiovascular health
let's move on and talk about how we can
kind of balance out our macronutrients
through the day now while i am
definitely not one for counting or
tracking there is a really simple visual
tool that you can use to get just a good
idea of approximately how much uh
certain types of foods should look on
your plate and this is known as the
plate method basically what you're
looking at here is half of your plate
should have your non-starchy
carbohydrates also known as your fruits
and your veggies things like leafy
greens spinach maybe broccoli carrots
zucchini cucumber bell peppers a quarter
of your plate should be starchy
carbohydrates those energizing carbs so
things like potato or pasta or rice
another quarter of your plate should be
protein so again this could be animal
proteins or
beans tempeh or tofu or eggs
and lastly what i like to include here
is a nice you know splash or a sprinkle
or a handful
of fat a fat source so this could be
diced avocado or it could be a drizzle
of olive oil or an oil-based salad
dressing or a handful of some mixed nuts
and seeds now i want to emphasize here
that it is definitely not about being
perfect with this plate method this kind
of visual tool it's really just to give
you a general idea of approximately how
much of these foods would be on your
plate
so now that we've talked about
macronutrients let's talk about
micronutrients so these are the vitamins
and the minerals that are found in the
foods that we eat including the ones
that we just talked about think things
like vitamin c and b vitamins
or your minerals like calcium iron
magnesium and zinc and the best way to
ensure that we get a variety of
micronutrients into our diet is to make
sure that we're eating a variety of
foods and not eating the same things
over and over and over again really
switching things up and kind of
diversifying what it is that we are
eating trying new foods switching out
the type of grains we eat switching out
the type of leafy green we're eating the
different veggies and fruits that kind
of thing so variety but also
color the more colorful the better and
not only is this going to ensure that
you're getting different kinds of
vitamins and minerals but it's also
going to ensure that you're getting
adequate antioxidants in your diet as
well and polyphenols that are so
important for supporting your body at a
cellular level
a lot of times we can get pretty
confused about
you know what's healthy versus unhealthy
when it comes to processed foods or we
you know are told we need to cut out all
processed foods but this isn't actually
the case the thing is that there's
different kinds of food processing but
let's talk a little bit about what this
really means so your unprocessed foods
include your fresh fruits and veggies
and nuts and seeds and legumes and whole
grains and things that we've kind of
already talked about in this video foods
that have been unadulterated minimally
or lightly processed foods are foods
that have undergone things like
pasteurization or fermentation there are
also processed culinary ingredients that
have undergone some level of you know
milling or grinding or pressing so foods
like olive oil or flowers or pastas made
from whole grains or some spices i
definitely always love to have some
herbs and spices in my pantry but also
flowers i love things like almond flour
spelt flour as well buckwheat flour some
other kinds of processed foods that can
still be very nutritious choices are
things like tomato sauces
canned fish or canned beans now it's
ultra processed foods that usually
contain little or no intact whole food
component so things like sugary drinks
or cookies
or
certain kinds of crackers or candy
things like this
and they tend to be much lower in fiber
and in nutrients and that's the reason
why they should make up a much smaller
part of your diet but that's not to say
that you should never have any of these
things it's just you don't want that to
be the bulk of your diet as a general
guideline the more unprocessed foods or
minimally processed foods that you eat
and the less ultra processed foods that
you eat the better for your health
in the world of nutrition it can be easy
to get swept up in things like calorie
counting or tracking but calories are
just a unit of energy and
tracking them or tracking any component
of food for that matter tends to be a
pretty unsustainable method of trying to
nourish ourselves and there's a few
reasons for that it can add stress and
even obsession when it comes to the
foods that we are eating it's pretty
impractical to be doing day to day
and it also tends to overlook the
nutritional value of foods when we are
just focusing on calories exclusively so
for example an avocado and three oreo
cookies contain about 150 calories but
it doesn't mean that they are the same
cookies contain energy from
carbohydrates and from sugar and this is
one of the reasons why foods like that
tend to make you feel very hungry pretty
shortly after because they're not very
satiating now that is not to say that
you should not eat a cookie please do
enjoy a cookie
eating foods for the purpose of fun and
flavor is still an important part of
nourishing our well-being just know that
because a food is merely high or low in
calories doesn't really tell us much
nutritionally speaking a better question
to ask besides just how many calories
are in a food is what else does this
food contain does it contain protein
does it contain fiber does it contain
different kinds of vitamins and minerals
that will help you make a much more
well-rounded choice when it comes to the
foods that you are eating and
additionally i invite you to
become more familiar with mindful eating
and that's what i want to talk about
next
what i want to kind of hone in on here
is really tuning into your hunger and
fullness levels kind of your bodily cues
and how doing so can really
impact the experience that you have with
food and even sometimes your food
choices so the thing is that when we are
really really hungry it is so much
harder to make you know sensible
moderate or conscious choices around
food and that is because we are ravenous
it is just so much harder and this is
one of the reasons why it's so important
not to under eat throughout the day or
to go too long between your meals and
especially why it's important not to get
into the habit
or any kind of cycle of depriving
yourself of certain kinds of foods or
food in general whether that's you know
by telling yourself that you can't or
you shouldn't have particular foods
beyond medical reasons
or you know really restricting your
portion sizes especially if you're still
hungry this is really guaranteed to fuel
a primal drive to overeat but also can
lead to things like binge eating and
that kind of thing as well later on in
the day so throughout the day you can
ask yourself things like am i hungry
right now how does my body feel right
now you can also ask yourself when did i
last eat or what did i last eat have i
gotten enough carbohydrates and protein
and fat in my meals today and midway
through a meal as well you can also tune
into your fullness levels by asking
yourself things like am i still hungry
or am i starting to feel full is my
stomach comfortably satisfied or am i
starting to eat beyond comfortable
fullness am i starting to feel stuffed
all of this takes time it's not
something that you can you know
get the hang of immediately overnight or
anything like that but if you do want to
learn more about some things like
intuitive eating or improving your
relationship with food i'll leave some
resources for you below so that's it for
today's video thank you so much for
watching we covered a lot of ground here
but i hope that you feel like you got a
good grasp of some of the fundamentals
of nutrition and healthy eating and
thank you again to iherb for sponsoring
today's video again i will leave links
below to all of the grocery items that i
mentioned in today's video if you want
to check them out and that's it for
today i'll see you all in the next one
bye
[Music]
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