How to Build a Healthy Meal Plate (Healthytarian Minutes ep. 35)
Healthytarian Minutes with holistic teacher Evita Ochel (http://www.evitaochel.com). This episode explains how to build an optimally healthy meal plate, as part of a whole-food, plant-based diet.
Learn how to eat an optimal diet for your health and weight with the "Eat Real Food: Whole-Food, Plant-Based Eating" online video program. Enjoy an instant discount with this coupon: https://www.udemy.com/whole-food-plant-based-diet/?couponCode=youtube25
Video transcript:
What you eat and how much you eat will greatly determine the quality of your health, weight, energy and overall wellbeing. To build a nutritionally sound and optimally healthy plate, follow these tips:
Focus on eating the right foods, rather than specific nutrients. All whole, plant foods provide an excellent spectrum of nutrients and meet our nutrition needs adequately when we eat a variety of them daily. All whole plant foods contain protein, and foundational foods like fruits, vegetables, grains and beans are naturally high in healthy carbohydrates (our body’s main fuel) and fiber, as well as vitamins, minerals, antioxidants and phytonutrients, and they are naturally low in fat.
For typical meals:
About two-thirds of your plate should consist of vegetables. Aim for raw, steamed or gently cooked vegetables, as much as possible, as opposed to canned or heavily cooked ones. This would resemble about 2 cups of vegetables.
The remaining one-third of your plate should consist of beans or whole grains, and would resemble about 1 cup.
If your diet includes any animal foods, be sure to keep its portion to about ½ cup, 3 ounces or the size of a deck of cards, and increase your vegetable amount even more.
Standard food groups are not an ideal way to eat and you do not have to try to get all food groups in one sitting. It is actually better for your digestion to focus on simpler meals and smart food combining. For example, make a meal plate by combining vegetables with grains, such as a brown rice and vegetable curry; or make a meal plate by combining vegetables with beans, such as a whole-meal salad or veggie chili.
For best digestion, eat your fruits on their own, as snacks or in between meals. Aim for at least 3 to 4 fruits, or fruit servings daily.
Herbs and spices can be used liberally, and nuts and seeds can be used in small amounts to enhance your meals, whether on their own, or as part of homemade sauces.
Видео How to Build a Healthy Meal Plate (Healthytarian Minutes ep. 35) канала Healthytarian with Evita Ochel
Learn how to eat an optimal diet for your health and weight with the "Eat Real Food: Whole-Food, Plant-Based Eating" online video program. Enjoy an instant discount with this coupon: https://www.udemy.com/whole-food-plant-based-diet/?couponCode=youtube25
Video transcript:
What you eat and how much you eat will greatly determine the quality of your health, weight, energy and overall wellbeing. To build a nutritionally sound and optimally healthy plate, follow these tips:
Focus on eating the right foods, rather than specific nutrients. All whole, plant foods provide an excellent spectrum of nutrients and meet our nutrition needs adequately when we eat a variety of them daily. All whole plant foods contain protein, and foundational foods like fruits, vegetables, grains and beans are naturally high in healthy carbohydrates (our body’s main fuel) and fiber, as well as vitamins, minerals, antioxidants and phytonutrients, and they are naturally low in fat.
For typical meals:
About two-thirds of your plate should consist of vegetables. Aim for raw, steamed or gently cooked vegetables, as much as possible, as opposed to canned or heavily cooked ones. This would resemble about 2 cups of vegetables.
The remaining one-third of your plate should consist of beans or whole grains, and would resemble about 1 cup.
If your diet includes any animal foods, be sure to keep its portion to about ½ cup, 3 ounces or the size of a deck of cards, and increase your vegetable amount even more.
Standard food groups are not an ideal way to eat and you do not have to try to get all food groups in one sitting. It is actually better for your digestion to focus on simpler meals and smart food combining. For example, make a meal plate by combining vegetables with grains, such as a brown rice and vegetable curry; or make a meal plate by combining vegetables with beans, such as a whole-meal salad or veggie chili.
For best digestion, eat your fruits on their own, as snacks or in between meals. Aim for at least 3 to 4 fruits, or fruit servings daily.
Herbs and spices can be used liberally, and nuts and seeds can be used in small amounts to enhance your meals, whether on their own, or as part of homemade sauces.
Видео How to Build a Healthy Meal Plate (Healthytarian Minutes ep. 35) канала Healthytarian with Evita Ochel
Показать
Комментарии отсутствуют
Информация о видео
12 мая 2017 г. 18:18:25
00:02:33
Другие видео канала
10 Things That Can Sabotage Optimal Health (Healthytarian Minutes ep. 49)How to Get Kids to Eat Healthy with Evita OchelHow to Meditate for Stress Relief (Healthytarian Minutes ep. 11)Rhubarb Fruit & Nut Pudding - Nutrition, Recipe & TipsHow Stress Impacts Your Life Productivity (Healthytarian Minutes ep. 18)How to do Groceries for Healthiest Food Choices (Healthytarian Minutes ep. 31)How to Pick a Healthy Bread (Healthytarian Minutes ep. 37)Negative Effects of Stress (Healthytarian Minutes ep. 2)2 Simple Yoga Poses for Stress Relief (Healthytarian Minutes ep. 26)Cleansing Breath Exercise to Relieve Stress & Improve Wellbeing (Healthytarian Minutes ep. 12)How to Deal with Cravings (Healthytarian Minutes ep. 21)How to Make Healthier Fast Food Choices (Healthytarian Minutes ep. 38)The Mind-Body Connection of the Flu15 Minute Morning Yoga — Gentle Vinyasa — (5 of 5: Friday Version)3 Easy Yoga Poses in a Chair at Work (Healthytarian Minutes ep. 25)10 Stress Reducing Exercises (Healthytarian Minutes ep. 3)Progressive Muscle Relaxation for Stress Relief (Healthytarian Minutes ep. 24)The Problems of Our Food and Medical Systems and Poor ScienceFruit-Infused Coconut Spread (whole food vegan, oil-free)What are Raw Foods? An Intro to Their Benefits & ImportanceTop 10 Healing Food Groups to Make Part of Your Diet