HEALTHY EATING HACKS » + printable guide

Summary

This video script is a treasure trove of nutrition tips aimed at enhancing meal and snack choices for better health. It covers a range of advice from making healthy foods visible to boosting nutrient intake with seeds and spices. It also touches on the benefits of pre-cut vegetables, the power of berries and herbs, and the importance of meal planning. The host shares personal hacks like adding spinach to cooked meals and creating quick, nutritious snacks. The script is a comprehensive guide to improving eating habits with practical and innovative suggestions.

Takeaways

• 🍎 To encourage healthier eating, make healthy foods more visible and easily accessible.
• 🥗 Pre-cut fruits and vegetables can help increase their consumption, despite a slight loss of vitamin C due to exposure to oxygen.
• 💧 Keeping water and healthy drinks in sight can encourage regular hydration.
• 🥦 Storing cut vegetables like carrots and celery in water in a glass container can help retain their freshness.
• 🥜 Enhance the nutritional value of nut butters by adding seeds, which are rich in phytonutrients and antioxidants.
• 🥗 Preparing smoothie packs in advance can save time and encourage consumption of nutrient-dense fruits and vegetables.
• 🍓 Incorporate more berries into your diet for their high antioxidant content, and consider using frozen berries when fresh ones are not available.
• 🌿 Herbs and spices are potent sources of antioxidants and can significantly boost the nutritional value of meals.
• 🥬 Adding spinach to cooked meals in large quantities is an easy way to increase vegetable intake and benefit from its nutrients.
• 📅 Planning meals in advance can lead to healthier food choices and reduce food waste.

Q & A

What is the main theme of the video script?

The main theme of the video script is sharing nutrition tips to improve meal and snack choices, boost healthy eating, and enhance overall nutrition.

What is the significance of the phrase 'eat what you see' in the context of the script?

The phrase 'eat what you see' suggests that making healthy food options more visible in one's environment can encourage healthier eating habits, whether for weight gain, weight loss, or simply making more wholesome food choices.

How can storing fruits in a certain way influence consumption according to the script?

Storing fruits in clear sight, such as on a desk or counter, can increase the likelihood of consuming them, as opposed to keeping them out of sight where they are less likely to be remembered and eaten.

What is the benefit of swapping out chips for nuts on a desk?

Swapping out chips for nuts can help make healthier snacking choices more accessible, potentially reducing the intake of unhealthy fats and increasing the intake of beneficial nutrients found in nuts.

Why might placing water or tea in front of you while working or studying be beneficial?

Placing water or tea in front of you can increase the chances of staying hydrated throughout the day by reminding you to take periodic sips.

How can storing cut-up vegetables in a glass container with water help preserve their freshness?

Storing cut-up vegetables in a glass container with water can help keep them crisp and fresh for a longer time in the fridge, as the water helps maintain their hydration and prevents them from drying out or developing a slimy film.

What nutrients might be affected by storing cut-up vegetables in the fridge for an extended period?

Vitamin C and sometimes Vitamin E are the nutrients most easily affected by exposure to oxygen when storing cut-up vegetables in the fridge, although other nutrients like fiber, B vitamins, and minerals are less likely to be lost.

How can adding seeds to nut butters enhance their nutritional value?

Adding seeds to nut butters can increase their nutritional value by contributing additional phytonutrients, antioxidants, and health benefits that seeds are known for.

What are two recommended ingredients to add a nutrient boost to smoothies without changing their taste?

Frozen zucchini and white beans are recommended ingredients to add to smoothies for a nutrient boost without altering the taste, providing creaminess and protein, fiber, vitamins, and antioxidants respectively.

Why are berries highlighted as a superior antioxidant source compared to apples in the script?

Berries are highlighted as a superior antioxidant source because a cup of berries offers 650 units of antioxidants compared to an apple, which offers only 60 units, making berries a more potent source of antioxidants.

How can using herbs and spices in cooking enhance the nutrient density of meals?

Using herbs and spices can enhance the nutrient density of meals by adding additional vitamins, minerals, and antioxidants. For example, adding one teaspoon of dried oregano to a bowl of whole wheat pasta with tomato sauce and broccoli can double its antioxidant content.

What is a practical tip for preserving fresh herbs for future use?

A practical tip for preserving fresh herbs is to chop them and place them in an ice cube tray with water or a blend of oil and water, then freeze. These herb cubes can later be added to soups, stews, or pasta sauces to retain flavor and nutrients.

Why is it beneficial to have a few quick and easy snack ideas on hand?

Having quick and easy snack ideas on hand can reduce decision fatigue around snack choices and provide a nutrient-dense, energy-boosting alternative to less wholesome options, ensuring healthier snacking habits.

What is the importance of meal planning according to the script?

Meal planning is important as it helps in making more wholesome food choices, decreasing food waste, and increasing the likelihood of sticking to a healthy eating routine.

How can preparing a wholesome dish for holiday gatherings contribute to a balanced diet?

Preparing a wholesome dish for holiday gatherings can contribute to a balanced diet by providing an alternative to indulgent foods, allowing individuals to enjoy the festivities while still consuming nutritious and satisfying dishes.

Outlines

00:00

🍎 Nutrition Tips for Healthier Eating

The speaker expresses excitement about sharing nutrition tips aimed at improving meal and snack choices. They discuss the concept of 'eat what you see,' suggesting that visibility of healthy foods like fruits and nuts can encourage consumption. The speaker provides practical advice on how to make healthier food choices more accessible, such as placing fruits in clear sight and swapping out unhealthy snacks for better options. They also touch on the importance of staying hydrated and maintaining the freshness of pre-cut vegetables. Additionally, they mention enhancing the nutritional value of nut butters with seeds and the benefits of prepping smoothie ingredients in advance.

05:01

🫐 Boosting Antioxidant Intake with Berries and Spices

In this paragraph, the focus shifts to the importance of consuming berries and spices for their high antioxidant content. The speaker recommends increasing berry intake due to their superior antioxidant levels compared to other fruits like apples. They suggest using frozen berries as a cost-effective and nutrient-dense alternative during off-season. The speaker also highlights the power of spices and herbs in enhancing the nutritional value of meals, citing a book by Dr. Greger that emphasizes the health benefits of spices. They provide a tip for preserving fresh herbs by freezing them in ice cube trays, which can later be used in various dishes. Lastly, they mention the benefits of adding spinach to cooked meals for an easy way to incorporate more greens into one's diet.

10:05

🥗 Quick Snack Ideas and Meal Planning for Healthier Living

The final paragraph emphasizes the importance of having quick and healthy snack options to avoid less nutritious choices. The speaker shares three of their go-to snacks that are easy to prepare and packed with nutrients. They also stress the benefits of meal planning, suggesting that it can lead to better food choices and reduced food waste. To aid in meal planning, they mention a PDF resource and a grocery shopping list available for viewers. The speaker acknowledges the challenges of sticking to a meal plan but encourages viewers to give it a try. Lastly, they address the holiday season, suggesting that bringing wholesome food contributions to gatherings can help maintain a balanced diet amidst indulgent festivities.

Keywords

💡Nutrition tips

Nutrition tips refer to practical advice aimed at improving one's dietary habits and overall health. In the video, the speaker is excited to share such tips, indicating that they are central to the video's theme. Examples from the script include 'eat what you see' and storing fruits in clear sight to encourage consumption.

💡Eat what you see

This phrase suggests that the visibility of healthy food options can influence eating habits positively. It is a core concept in the video, as it is one of the first tips mentioned and is used to illustrate how making healthy food more accessible can lead to better eating choices.

💡Hydration

Hydration refers to the process of maintaining adequate water levels in the body. The video emphasizes the importance of staying hydrated by keeping fluids like water or tea in clear sight to encourage regular sipping throughout the day.

💡Pre-cut veggies

Pre-cut veggies are vegetables that have been prepared in advance for convenient consumption. The video discusses the benefits of having pre-cut veggies for a quick and healthy snack, while also addressing concerns about potential nutrient loss due to exposure to oxygen.

💡Nutrient-dense

Nutrient-dense foods are those that provide high amounts of essential nutrients per calorie. The video highlights the importance of nutrient-dense foods by suggesting adding seeds to nut butters and using frozen zucchini and white beans in smoothies to increase their nutritional value.

💡Antioxidants

Antioxidants are substances that help protect the body from damage caused by free radicals. The video mentions the high antioxidant content of berries and spices, emphasizing their role in promoting health and suggesting their inclusion in the diet for their beneficial effects.

💡Meal planning

Meal planning is the act of organizing and planning meals ahead of time. The video encourages meal planning as a way to make healthier food choices and reduce food waste, offering a PDF resource for viewers to plan their meals for the week.

💡Snack ideas

Snack ideas refer to creative and healthy options for between-meal eating. The video suggests having a few quick and wholesome snack options on hand to avoid less healthy choices, providing examples such as dates filled with nut butter and hummus with vegetables.

💡Herbs and spices

Herbs and spices are used in cooking to add flavor and are also known for their health benefits. The video discusses how adding herbs and spices can increase the antioxidant content of meals, suggesting ways to preserve and incorporate them into dishes.

💡Frozen berries

Frozen berries are berries that have been harvested and frozen to preserve their freshness and nutritional value. The video recommends using frozen berries as a cost-effective and nutrient-dense option, especially when fresh berries are not in season.

💡Wholesome contribution

A wholesome contribution refers to a healthy and nourishing food item that can be shared with others. The video suggests preparing such contributions for holiday gatherings as a way to enjoy events while maintaining a balanced diet.

Highlights

Eating what you see helps with weight management and making wholesome food choices.

Keeping fruits in clear sight can increase their consumption.

Swapping visible snacks like chips for nuts can lead to healthier choices.

Out of sight, out of mind applies to healthy food choices as well.

Staying hydrated is easier with water or tea in clear view while working.

Storing cut vegetables in water in a glass container helps retain their crunch.

Pre-cut vegetables are beneficial even with minimal nutrient loss due to exposure to oxygen.

Adding seeds to nut butters enhances their nutritional value.

Seeds contribute unique phytonutrients and antioxidants to nut butters.

Prepping smoothie ingredients in advance simplifies the process and reduces waste.

Frozen zucchini can replace bananas in smoothies for creaminess without the banana flavor.

White beans add protein and fiber to smoothies without altering the taste.

Berries are high in antioxidants, offering more than 10 times the amount found in apples.

Frozen berries can be more nutrient-dense than fresh ones in certain cases.

Herbs and spices are among the foods highest in antioxidants.

Spices can significantly increase the antioxidant content of dishes.

Freezing herbs in ice cubes is an effective way to preserve their flavor and nutrients.

Adding spinach to cooked meals in large quantities is an easy way to increase vegetable intake.

Having quick and easy snack ideas can reduce decision fatigue and provide a nutrient-dense boost.

Planning meals in advance can lead to healthier food choices and reduce food waste.

Creating wholesome holiday food contributions can help maintain a balanced diet during festive seasons.

Transcripts

I always get really excited when I get to share nutrition tips with you guys

and I think you're especially gonna love these ones because they're gonna help

you improve your meal and snack choices and just boost healthy eating and

nutrition all-around.

Now some of these tips you might have heard of before,

some of them though, are going to be completely new. At least I hope so.

So, let's dive in.

When I was studying nutrition this was one of the most common

tips that we were taught to share with our clients and it's that you eat what you see.

Now this works equally well for people who want to gain weight,

who want to lose weight or for people who are just looking to make more wholesome food choices.

For example, if you want to eat more fruits, keep it on the counter in

clear sight and instead of just throwing an orange into your bag,

which let's be honest, hardly ever finds its way out,

we can instead peel it up or cut it, put it in a container and put it on our desk to

enjoy when hungry. And if we cut them up and put them in front of our partner or kids

it'll also increase the chance that they'll eat it too.

If you usually place a bowl of chips on your desk,

maybe swapping it out for something like nuts might help.

And when you open your pantry and chocolate is the first thing you see,

chances are that's what you're gonna reach for.

So, maybe try shifting it to the side or behind some of the dried fruit or trail mix.

This isn't to say that that food is forbidden,

it just means we're less likely to impulsively reach for it if it's out of sight.

And the same thing goes for drinking our fluids, whether it's tea or water,

placing it in front of you while you work or study. It's gonna increase the chances

that you'll take periodic sips and stay hydrated throughout the day.

Carrots and celery are awesome carrying devices for our favorite dips and sauces,

but if you've ever tried to cut them up ahead of time to store in the fridge,

you might have noticed that they lose their crunch and sometimes they get this slimy film.

So, there is a way to avoid that and it's just to store them in a glass container

or jar with some water. It helps the veggies stay crisp and fresh

and they store in the fridge for a longer time.

Just change out the water every couple of days or so,

and keep in mind that the carrots will keep longer than the celery.

Now I know some people might be worried about cutting up their veggies ahead of

time because you feel you might lose some nutrients. Now there are three

factors that can cause nutrient loss and that is heat, oxygen and light.

In this case there's no exposure to heat or light, just oxygen

and the nutrient that's most easily affected by this is vitamin C and

sometimes vitamin E, but what you don't lose are all the other incredible

nutrients like fiber, some of the B vitamins, minerals and many more.

So long story short, the benefit of eating pre-cut veggies, even with a little less vitamin C,

it far outweighs not eating the veggies at all or reaching for less

wholesome convenient foods instead.

This next one is a tip that my mum actually recently taught me.

I go through a lot of nut butters.

Peanut butter and almond butter especially, and as nutrient-dense as they already are

there's something we can actually do to pump up the nutrition a little bit more.

And how we can do that is with seeds.

Seeds offer a unique combination of phytonutrients and

antioxidants that have a whole bunch of health benefits.

So I take a full jar of peanut butter, I empty out about a third of it.

I store that away to enjoy later.

And to the large jar I add a couple spoonfuls of some seeds.

You can use whatever you have on hand.

I use sunflower seeds, hemp seeds, coarsely ground flax seeds, chia seeds,

lightly toasted sesame seeds, and pumpkin seeds.

I then give it a mix and store it in the fridge.

You can add it to oatmeal or spread it on toast.

It just makes for a colorful and nutrient-packed addition to any meal.

And if you can't tolerate nut butters you can still make the seed

mix alone and use it in the same way, like add it to smoothies or parfaits.

I feel like it also makes the foods just look so much more vibrant and wholesome.

You might have heard of this little hack to fill a few Tupperware containers

with the ingredients you need for a smoothie.

That way when you're looking for a morning or afternoon pick-me-up

you just pop it into a blender, no chopping required,

add a splash of plant milk or maybe some greens or nut butter to accompany it.

It's also an awesome way to use up leftover fruits that are at their peak ripeness.

But if you already make smoothies you might find that you've

kind of gotten into this routine of making the same thing over and over again.

At least I know that that happens to me.

So I have two ingredients that I want to recommend.

These are nutrient-dense additions to your frosty drink

and trust me, you can't even taste them in there.

First up is frozen zucchini.

And this is especially great for people who can't tolerate bananas

or just don't like the taste of it.

Because it gives it a similar creaminess but without that banana flavor.

And the second one is white beans.

These are packed in protein, fiber, vitamins, antioxidants

and again trust me, you won't even know that they're in there!

So if you're looking for a new twist to your smoothies give these two a try.

You know how they say an apple a day keeps the doctor away?

It's more like something that berries are capable of doing.

An apple, for example, has 60 units of antioxidants,

whereas a cup of berries offers 650 units.

And that's why Robin and I try to have at least a handful of berries each day.

Either on our oatmeal, on a parfait and smoothies or just as a snack.

So this little tip is just a reminder to up that berry intake if you can.

And I know that berries can be expensive when they're not in season

so in the colder months we opt for frozen berries.

And did you know that frozen berries in many cases are more nutrient-dense than fresh berries?

If you didn't know why I'll let you know why in the comments below.

So feel free to go check that out.

But another side kind of tip is:

if you are lucky enough to have access to berry picking

in the summer months wherever you live,

load up on that stuff, cut it up

and put it in the freezer to enjoy in the fall and winter months.

Second to berries, herbs and spices are the foods highest in antioxidants and

that's something I only recently learned in a new book that I was listening to.

I'm totally a bookworm. I love and need to learn new things.

Especially in the realm of nutrition.

But when it comes to books I don't always make the time to sit and read.

Which is why I've been using audible for years.

It just makes it so easy because you can listen to a book no matter where you are, no matter what

you're doing. So this book I recently listened to is called How not to die by

dr. Greger. It's one of the most comprehensive books on health and

nutrition that I've ever listened to.

In one section dr. Greger, who's a physician,

he talks about how we can make healthy foods even more wholesome by just spicing it up.

He shares how a bowl of whole wheat pasta with tomato sauce and

broccoli, for example, has a 150 units of antioxidants

but if we had just one teaspoon of dried oregano

that number doubles up to 300.

That goes to show how powerful spices can be.

Now I want to thank the amazing folks over at audible for partnering with us on this video.

And if you're interested in unlocking some other nutrition gems by giving this book a listen,

you can get it or any other book of your choosing, for free.

Plus a 30-day free membership if you visit

audible.com/pickuplimes or visit the link in the description box below.

Now we've talked about the nutrient density of spices.

And many spices come from fresh herbs.

You've likely noticed we use a lot of fresh herbs in our recipes.

And as much as I've gotten better at keeping my potted

herbs alive, sometimes they just die for certain dried out ones like rosemary and

thyme you can just pick off the branches and use as a spice but you can also

salvage some of the living leaves by picking them off the plant chopping them

up and then placing them in an ice cube tray with some water alternatively you

can also add them to a food processor with equal parts oil and water blend it

and then add that to the ice cube tray once it's frozen I then transfer the

cubes into a Tupperware container now the herbs they're not going to freeze in

a way that's going to retain its former glories but it's going to retain its

flavor and nutrient profile if you enjoy it with

a 1 to 2 month period you can then add these cubes to soups or stews or pasta

sauces it's a great way to reduce food waste and add some flavor to dishes plus

some extra vitamins minerals and antioxidants something I've noticed I've

been doing lately which I never used to do before is adding spinach to my cooked

meals and I do it in super huge quantities because within just a few

minutes the big pile of greens cooks down to a super small amount and it

hides perfectly well in dishes like curries stir fries its soups and more as

with other veggies there are pros and cons to both the raw and cooked form

with spinach for example the raw form offers higher amounts of certain

nutrients whereas the cooked form offers higher amounts of other nutrients so

longer the short enjoy both the cooked and raw versions but don't shy away from

cooked it's just such an easy way to get a whole bunch of greens onto your plate

and into your body with loads of nutrients to accompany it we've all been

there feeling like you're hungry for no reason but you just want something to

snack on or maybe you're legitimately hungry but you don't have the energy or

patience to figure out what you want to make so if there's one tip I can give it

is to have 3 snack ideas in your arsenal that take 2 minutes or less to put

together that way they serve as alternatives to something that might

have been a little less wholesome so for example my three quick and dirty snacks

or medjool dates filled with nut butter an apple that i dip into plant yogurt

and sometimes I put into the cinnamon or maple syrup and some hummus on crackers

or rice cakes topped with cucumbers tomatoes and arugula having an arsenal

of crazy easy wholesome snacks it's not only going to limit decision

fatigue around snack choices it's also going to give you a nutrient-dense

energy boost

there is no doubt about it planning our meals helps us make more wholesome food

choices and it helps to decrease the food waste and it's 100% natural to not

be able to stick to it 100% of the time but if we plan our meals like a week in

advance chances are more often than not that we

do stick to its some of the time so if you're interested we created a new PDF

for you where you can record the meals you would like to enjoy in a week and if

you couple this with our free grocery shopping list you can make sure you have

all the necessary ingredients on hand to stick to the meal plan post it on the

fridge and invite your partner our family members to contribute to it as

well I'll leave those links for you in the description box below and I hope

that you find them helpful we're approaching the holidays a time when we

all indulge a little bit more often than we usually do and I think that's

absolutely wonderful but if you're feeling like you've just

had enough of the treat foods one event after the next

I recommend whipping together your own wholesome contribution that others can

also enjoy whether it's a huge batch of filling and comforting soup or a platter

with dips crackers fruits or veggies or hummus pinwheels it's one of my

favorites to take which is just loaded with fresh and roasted veggies and it's

always a crowd-pleaser everyone always appreciates

contributions and I think you might appreciate having something that you can

fill up on that helps you feel a bit more balanced I can already tell this

video is longer than usual I get super excited when I can share nutrition tips

and information with you guys so I hope that you learned something new today I

hope you enjoyed it if you did I welcome you to give the video a thumbs up and I

think that's it sending you guys a lot of cozy holiday vibes and feelings hope

you have an amazing time with friends and family in the coming weeks thanks a

lot for watching pickuplines signing off we'll see you in the next video

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