In the video titled “NUTRITION 101 | Beginner’s Guide to Healthy Eating” by Meghan Livingstone, she covers the basics of nutrition and healthy eating. This informative video is suitable for beginners as well as those who want a refresher. Meghan mentions additional resources such as Intuitive Eating 101 and How to Improve Your Relationship with Food. She also provides information about the equipment used and the music, which is courtesy of Soundstripe. The video is sponsored by iHerb, an online health food store. Meghan emphasizes that the video is for informational purposes only and does not replace medical advice. Throughout the video, she shares her knowledge and provides useful tips, making it an excellent resource for anyone interested in learning more about nutrition and healthy eating.
Hello everyone out there! How’s it going? Welcome back to my channel. My name is Meghan, and I’m a certified Holistic nutritionist. Today, I am excited to talk all about the basics of nutrition and healthy eating. Whether you’re new to improving your eating habits or just want to learn more about the fundamentals of nutrition, this video is for you. I’m thrilled to partner up again with iHerb for this video. They are one of the world’s largest online health food stores, offering a wide range of natural health products. Throughout the video, I’ll be mentioning some grocery items that I recently picked up from iHerb, and I’ll provide the links in the description box. So let’s dive right in and learn all about nutrition and healthy eating together!
Introduction
In Meghan Livingstone’s video titled “NUTRITION 101 | Beginner’s Guide to Healthy Eating,” she provides a comprehensive overview of the basics of nutrition and healthy eating. This video is suitable for beginners who want to improve their eating habits or for those who need a refresher on the fundamentals of nutrition. The video is sponsored by iHerb, an online health food store, and Meghan Livingstone is partnering with them for this informative content. In the video, Meghan covers topics such as macronutrients, micronutrients, the plate method, variety and color in food choices, food processing, moving beyond calorie counting, and practicing mindful eating. She also provides resources for intuitive eating and improving one’s relationship with food. It is important to note that the information presented in the video is for informational purposes only and does not replace medical advice. The video also contains affiliate links.
Basics of Nutrition
Explanation of Macronutrients
Macronutrients are the major components of food that provide energy and maintain our bodily structures and systems. They include carbohydrates, protein, and fat. Carbohydrates are the brain’s primary source of fuel and can be found in foods like sweet potatoes, squash, whole grain rice, and pasta. Protein makes up every single cell in our body and helps improve satiety. Good sources of protein include hemp seeds, legumes, lentils, fish, eggs, and poultry. Fat, another satiating macronutrient, is essential for the absorption of fat-soluble vitamins and can be found in foods like avocado, avocado oil, olive oil, nuts, seeds, and certain cheeses.
Introduction to Micronutrients
Micronutrients are the vitamins and minerals found in the foods we eat. They play a crucial role in supporting our overall health and well-being. Some examples of micronutrients include vitamin C, B vitamins, calcium, iron, magnesium, and zinc. Incorporating a variety of foods into our diet ensures that we are getting a wide range of micronutrients. It is important to focus on consuming colorful fruits and vegetables, as they are rich in antioxidants and polyphenols that support our bodies at a cellular level.
Importance of a Balanced Diet
Maintaining a balanced diet is essential for overall health and well-being. A balanced diet includes a combination of macronutrients and micronutrients. By incorporating a variety of nutrient-dense foods into our meals, we can ensure that our bodies receive the proper nourishment they need. Consuming a balance of carbohydrates, protein, and fat, along with a variety of colorful fruits and vegetables, helps provide all the essential nutrients our bodies require for optimal functioning.
Using the Plate Method
Visual Tool for Balancing Macronutrients
The plate method is a simple visual tool that can help us balance our macronutrients on our plates. It provides a general guideline for the portions of non-starchy carbohydrates, starchy carbohydrates, protein, and fat we should include in a meal. According to the plate method, half of our plate should consist of non-starchy carbohydrates such as leafy greens, broccoli, zucchini, and bell peppers. A quarter of the plate should contain starchy carbohydrates like potatoes, pasta, or rice. Another quarter should be dedicated to protein sources such as animal proteins, beans, legumes, tempeh, tofu, or eggs. Lastly, a small amount of fat, such as diced avocado, olive oil, or nuts and seeds, should be added to the plate.
How to Incorporate the Plate Method into Meals
While it is not necessary to be overly strict or meticulous with the plate method, it can serve as a helpful guide to ensure a balanced meal. It is important to have a variety of foods on your plate. This not only provides a mixture of macronutrients but also helps to incorporate different flavors, textures, and colors into your meals. Experimenting with different combinations of foods and incorporating a range of seasonings can make each meal more enjoyable and nutritious. The plate method provides a visual representation of a balanced meal and can be used as a tool to structure meals to support overall health and well-being.
Variety and Color in Food Choices
Benefits of Consuming a Wide Range of Micronutrients
Consuming a wide range of micronutrients is essential for optimal health. Different vitamins and minerals have specific functions in the body, and by eating a variety of foods, we increase the likelihood of obtaining a diverse array of essential nutrients. Eating a colorful diet, filled with various fruits, vegetables, and whole grains, ensures that we are getting a broad spectrum of vitamins, minerals, and antioxidants. These nutrients play a vital role in supporting our immune system, improving digestion, promoting healthy skin, and overall well-being.
How to Incorporate Variety and Color into Meals
Incorporating variety and color into meals can be both enjoyable and beneficial for our health. It’s essential to experiment with different fruits, vegetables, grains, and sources of protein. Trying new recipes and cooking methods can help expand our culinary horizons. Additionally, shopping at local farmers’ markets or exploring the produce section of the grocery store can introduce us to new and exciting ingredients. By incorporating a rainbow of fruits and vegetables into our meals, we can ensure that we are getting a wide range of macronutrients, micronutrients, and beneficial compounds.
Understanding Food Processing
Different Types of Food Processing
Food processing refers to the transformation of raw ingredients into various food products. There are different levels of food processing, including unprocessed, minimally processed, and ultra-processed foods. Unprocessed foods refer to fresh fruits, vegetables, nuts, seeds, legumes, and whole grains. Minimally processed foods undergo light processing methods such as pasteurization or fermentation. Examples include olive oil, whole grain pasta, and canned fish. Ultra-processed foods are heavily processed and often contain additives, preservatives, and excessive amounts of sugar, salt, and unhealthy fats. Examples include sugary drinks, cookies, and certain types of crackers.
Benefits of Unprocessed and Minimally Processed Foods
Choosing unprocessed and minimally processed foods is beneficial for our health. These foods retain their natural nutrients, fiber, and beneficial compounds. Unprocessed and minimally processed foods are typically lower in added sugars, unhealthy fats, and artificial additives. By opting for these types of foods, we can support our overall health and reduce the risk of chronic diseases. Incorporating more whole, unprocessed foods into our diets can make a significant impact on our long-term health and well-being.
Moving Beyond Calorie Counting
Why Counting Calories is Not Recommended
While calorie counting can be an effective tool for weight management, it is not the sole determinant of a healthy diet. Focusing solely on calorie intake can lead to an unhealthy relationship with food and may overlook the overall nutritional value of foods. Different foods impact our bodies differently, even if their calorie counts are the same. Nutrient-dense foods provide essential vitamins, minerals, and other beneficial compounds that support our well-being. Counting calories may also contribute to a restrictive mindset and potentially lead to disordered eating patterns.
Focusing on the Nutritional Value of Foods Instead
Shifting the focus from calorie counting to the nutritional value of foods can lead to a healthier and more balanced approach to eating. Instead of obsessing over numbers, it is essential to prioritize nutrient-dense foods that nourish our bodies and contribute to overall well-being. Choosing whole, minimally processed foods that are rich in vitamins, minerals, and fiber can provide the necessary nutrients our bodies need for optimal functioning. Developing a positive relationship with food and embracing a mindful approach to eating can lead to a healthier and more sustainable lifestyle.
Mindful Eating
Benefits of Practicing Mindful Eating
Practicing mindful eating is an approach that encourages individuals to be fully present and engaged while eating. Mindful eating involves paying attention to hunger and fullness cues, savoring the flavors and textures of food, and cultivating a non-judgmental attitude towards eating. This practice can help us develop a healthier relationship with food, promote better digestion and absorption of nutrients, and increase satisfaction with meals. Mindful eating can also contribute to maintaining a healthy weight by preventing overeating and reducing emotional eating.
Paying Attention to Hunger and Fullness Cues
Incorporating mindful eating into our daily lives involves being aware of our hunger and fullness cues. It’s important to listen to our bodies and eat when we are genuinely hungry. Similarly, paying attention to when we feel satisfied and comfortably full can prevent overeating. Slowing down while eating, savoring each bite, and chewing thoroughly can enhance our enjoyment of food and promote better digestion. By building a mindful eating practice, we can create a more positive and intuitive relationship with our bodies and our food.
Resources for Intuitive Eating
Introduction to Intuitive Eating
Intuitive eating is an approach to eating that focuses on listening to our bodies’ natural cues and honoring our hunger and fullness signals. The intuitive eating framework rejects diet culture and promotes a balanced and non-restrictive approach to food. It encourages individuals to trust their bodies and rely on internal cues rather than external rules or restrictions. Intuitive eating encompasses tuning in to hunger and fullness, identifying and addressing emotional eating, and cultivating a positive relationship with food.
Importance of Improving One’s Relationship with Food
Improving our relationship with food is crucial for overall well-being. Society often promotes unrealistic ideals and restrictive approaches to eating, which can lead to feelings of guilt, shame, and dissatisfaction. By embracing intuitive eating and focusing on nourishment rather than restriction, we can foster a healthy and positive relationship with food. Improving our relationship with food involves letting go of dieting or restrictive behaviors, honoring our body’s unique needs, and finding joy and satisfaction in the foods we eat.
Recommended Resources for Learning More
There are several resources available to further explore and practice intuitive eating. Some recommended resources include books such as “Intuitive Eating” by Evelyn Tribole and Elyse Resch, “Health at Every Size” by Linda Bacon, and “The Intuitive Eating Workbook” by Evelyn Tribole. Additionally, online courses, podcasts, and websites dedicated to intuitive eating can provide valuable insights and support for those interested in improving their relationship with food.
Sponsorship and Affiliates
iHerb’s Sponsorship of the Video
The video is sponsored by iHerb, an online health food store. iHerb is one of the world’s largest online retailers of natural health products, offering over 30,000 products from groceries to supplements to skincare. They have their own line of exclusive brands, and their products are shipped to over 180 countries. iHerb also provides 24/7 customer support.
Disclaimer about the Information Provided
It is important to note that the information provided in the video is for informational purposes only and does not replace medical advice. Meghan Livingstone, as a certified Holistic Nutritionist, shares her expertise and knowledge, but it is always recommended to consult with a healthcare professional or registered dietitian for personalized advice and guidance.
Affiliate Links and Resources
The video contains affiliate links, which means that if a viewer makes a purchase through those links, Meghan Livingstone will receive a small commission. The affiliate links are provided as a way to support the content creator, but viewers are under no obligation to make purchases through the links. It is entirely up to the viewer’s discretion.
Conclusion
In conclusion, Meghan Livingstone’s video on “NUTRITION 101 | Beginner’s Guide to Healthy Eating” provides a comprehensive and beginner-friendly overview of nutrition and healthy eating. The basics of macronutrients and micronutrients are explained, and the importance of a balanced diet is emphasized. The plate method is introduced as a visual tool for balancing macronutrients, while the benefits of consuming a variety of foods and colors are highlighted. The different types of food processing are discussed, with an emphasis on the benefits of unprocessed and minimally processed foods. The video encourages viewers to move beyond calorie counting and focus on the nutritional value of foods. Mindful eating is promoted as a beneficial practice, and resources for intuitive eating and improving one’s relationship with food are provided. It is important to remember that the video is for informational purposes only and does not replace medical advice. The video is sponsored by iHerb, and affiliate links are provided for the mentioned products. By prioritizing healthy eating and incorporating these principles into daily life, viewers can take steps towards improving their overall well-being.
