In the video “Nutrition Basics” presented by dietitian Tatiana Castellino at ProHealthCare, you’ll be taken back to the foundation of nutrition and learn about the importance of understanding calories and nutrients in our food. Tatiana discusses the three macronutrients – carbohydrates, proteins, and fats – and how they provide us with energy. She also emphasizes the significance of listening to internal cues of hunger and fullness, as well as reading nutrition labels and making informed choices while grocery shopping. The video provides tips for recipe substitutions to reduce fat and sugar and increase fiber content, as well as discusses the importance of choosing whole foods and being mindful of portion sizes. It concludes with a discussion on the importance of reducing sodium intake and increasing potassium consumption for better health.
Now, let’s dive into the fascinating world of nutrition! In this informative video, Tatiana Castellino, a dietitian at ProHealthCare, will guide you through the basics of nutrition, helping you understand the role of calories and nutrients in our diet. From discussing the three macronutrients – carbohydrates, proteins, and fats – to providing tips on reading nutrition labels and making healthy choices while grocery shopping, you’ll gain valuable insights into creating a well-balanced diet. Tatiana also touches upon the importance of listening to our body’s hunger and fullness cues and offers suggestions for recipe substitutions to make meals more nutritious. So grab a snack, sit back, and get ready to enhance your knowledge of nutrition!
Importance of understanding calories and nutrients in our foods
Understanding calories and nutrients in our foods is essential for maintaining a healthy and balanced diet. Calories are the units of energy that our body needs to function properly and perform daily activities. By understanding how many calories we need and the sources from which we can obtain them, we can make informed decisions about our diet.
Macronutrients, which include carbohydrates, proteins, and fats, are the main sources of calories in our diet. Carbohydrates provide us with quick energy, while proteins are necessary for building and repairing tissues. Fats are essential for many bodily functions and can also provide us with long-lasting energy. By including a variety of these macronutrients in our meals, we can ensure that we are getting the necessary nutrients to support our overall health.
Listening to internal cues of hunger and fullness
Listening to our body’s internal cues of hunger and fullness is an important aspect of maintaining a healthy relationship with food. By being mindful of our hunger levels, we can eat when our body needs nourishment and stop eating when we are satisfied. This can help prevent overeating and promote a balanced intake of nutrients.
To become more attuned to our body’s signals, it’s important to slow down and take the time to fully enjoy our meals. This means eating mindfully, savoring each bite, and paying attention to how our body feels. By practicing this mindful eating approach, we can better understand our body’s hunger and fullness cues, which can contribute to a healthier relationship with food.
Reading nutrition labels
Knowing how to read and interpret nutrition labels is essential for making informed food choices. Nutrition labels provide information about the nutrient content of a particular food, including calories, macronutrients, vitamins, and minerals. By examining these labels, we can better understand the nutritional value of the food we are consuming.
When reading nutrition labels, it’s important to pay attention to serving sizes, as the listed information is usually based on a specific portion. Additionally, it’s beneficial to focus on key nutrients like calories, fats, sugars, and sodium. By taking into account these factors, we can make informed decisions about which foods align with our dietary needs and goals.
Tips for grocery shopping
Grocery shopping plays a significant role in our overall nutrition and health. To make the most out of our shopping experience, it’s helpful to come prepared with a list and prioritize whole, nutritious foods. By planning our meals in advance and creating a list, we can avoid impulsive buying and make healthier choices.
When navigating the aisles, it’s beneficial to focus on fresh fruits and vegetables, lean proteins, whole grains, and healthy fats. Choosing foods with minimal processing and additives can provide us with more nutrients and contribute to overall well-being. It’s also important to be mindful of portion sizes and avoid buying excessive amounts of unhealthy snacks or sugary drinks.
Recipe substitutions
Making recipe substitutions is a great way to make our favorite dishes healthier without sacrificing taste. For example, when baking, we can reduce the amount of fat and sugar by using alternatives like applesauce, mashed bananas, or honey. Incorporating whole wheat flour instead of refined white flour can also add more fiber and nutrients to our baked goods.
In savory dishes, we can substitute high-fat ingredients like butter and cream with healthier options like olive oil, Greek yogurt, or low-sodium broth. These substitutions can reduce the overall calorie and fat content of the dish while still preserving its flavor and texture. By getting creative in the kitchen, we can adapt recipes to better align with our nutritional goals.
Choosing whole foods
Choosing whole foods is an important part of a nutritious diet. Whole foods are minimally processed and retain their natural nutrients and fiber. They include fruits, vegetables, whole grains, lean proteins, and healthy fats.
By incorporating whole foods into our meals, we can maximize our nutrient intake and promote overall well-being. Whole foods are typically lower in added sugars, sodium, and unhealthy fats that can negatively impact our health. They also tend to be more satisfying and can help us maintain a healthy weight.
Being mindful of portion sizes
Being mindful of portion sizes is crucial for maintaining a balanced diet. Portion sizes have increased over the years, which can lead to overeating and excessive calorie intake. By understanding appropriate portion sizes for different food groups, we can better control our calorie consumption.
Using visual cues or measuring tools can be helpful in determining proper portion sizes. For example, a serving of protein can be roughly the size of a deck of cards, while a serving of carbohydrates should be about the size of a tennis ball. By being mindful of these portion guidelines, we can ensure that we are consuming appropriate amounts of each food group.
Reducing sodium intake
Reducing sodium intake is important for maintaining heart health and preventing conditions like high blood pressure. Consuming excessive amounts of sodium can contribute to fluid retention and increased blood pressure levels.
To reduce sodium intake, it’s helpful to limit processed and packaged foods, as they often contain high amounts of sodium. Instead, incorporating fresh herbs, spices, and citrus juices can add flavor to meals without the need for excessive salt. Additionally, rinsing canned foods or choosing low-sodium options can also help reduce sodium intake.
Increasing potassium consumption
Increasing potassium consumption is beneficial for maintaining proper heart and muscle function, as well as supporting healthy blood pressure levels. Potassium is found in foods like bananas, oranges, spinach, and sweet potatoes.
By incorporating more potassium-rich foods into our diet, we can reap the benefits of this essential mineral. Including a variety of fruits, vegetables, legumes, and dairy products can help ensure that we are meeting our daily potassium needs. It’s important to note that potassium intake should be balanced with sodium intake for optimal health benefits.
