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  • How do we know if we're getting the right nutrients or if our meals are adequately balanced

  • Now let me tell you firsthand as somebody who has studied and practiced in the field of nutrition it can be confusing and

  • Complicated I get it but nutrition does not have to be difficult so in this video

  • We're gonna simplify it a little bit by exploring a simple yet effective visual tool that helps us ensure that our meals are

  • Nutritionally balanced now we have written a comprehensive article on this on the pickuplines blog

  • I'm gonna link it for you down below because there's more information

  • In there than we can delve into in this particular video

  • And I also want to make mention before we get started that this technique

  • I'm going to share with you is just to be used as a guideline. Not as a strict rule now. Let's get started

  • Many countries have unique food plans that have been created by their governments or by

  • Nutrition authorities to make sure that their citizens are getting the right kind and amount of different nutrients now each

  • Country's food plan is a little bit different

  • But across the board the emphasis tends to be the same which is to focus on making sure you're getting enough fluids

  • Enough fruits and vegetables enough whole grains as well as protein calcium and fat sources now

  • I'm gonna share one of those food guides with you today

  • And it's called the Canada's Food Guide given that this is where I grew up

  • And this is the particular guy that I learned in Canada we have four food groups fruits

  • And vegetables grain products milk and alternatives and meat and alternatives this list shows what the recommended servings are of each food group

  • Based on a person's age and gender. It's an awesome tool. No doubt, but I often had clients asking me well

  • Do I need to count the amount of these foods? I'm eating each day and realistically the answer is not necessarily

  • You're always welcome to record your intake for a couple of days it really does help to see if there's a certain area in which?

  • You might be missing out, but once you know it

  • Then you can make up for it

  • So the question that often be camel is there an easier way to make sure that my meals are properly proportioned and the answer is

  • Yes, here's how?

  • The plate method is a wonderful and effective technique that helps us visualize how to organize those food groups

  • This plate method outlines a proportion of food groups to include when creating

  • nutritionally balanced meals

  • Now a heads up if you want to get a printable copy of this image here that you can post on your fridge

  • See the link in a description box below

  • This isn't the first time that a plate method has been used to compose nutritionally balanced meals

  • I mean because it's such an effective visual tool a lot of organizations have begun to adopt this particular method now

  • You can see that each of these authorities use the plate method in their own way to make healthful eating something that can be easy

  • Now let's break it down a little bit more and share some specifics now

  • We're using a plate here for demonstrative purposes

  • But you could easily use a bowl or any other serving dish so the first thing you want to do is make sure that about

  • half of your serving plate comes from the fruit and/or vegetable category for each meal

  • Now the benefits of this are widely known of course these are loaded with vitamins minerals fiber antioxidants

  • They can help reduce the risk of developing chronic

  • illnesses and

  • So on so you want to get it in any way that you can now the sources of this are well any fruits and/or vegetables

  • That you enjoy

  • One thing we do recommend is that you get at least one

  • serving each day of a green vegetable and one serving each day of an orange vegetable now examples of this can be found in the

  • Article that is in the description box below

  • One pro tip is to use

  • Frozen fruits or veggies for quick and nutrition add-ins to meals we also recommend that you get a little bit more

  • vegetables per day than fruits if you kind of just keep that in the back of your mind the general guideline is about three to

  • Four servings of fruits and about four to six servings of vegetables again, no need to count

  • But if you're generally getting more veggies than fruits each day. You should be good to go

  • Now when it comes to grains we aim for this to take up about a quarter of the plate the benefit of grains is that?

  • The complex carbs that can be found in them provide a fantastic source of sustained energy and fiber

  • Sources that this include oatmeal rice whole grain bread wheat tortillas whole grain pasta quinoa

  • barley millet buckwheat

  • I mean the list goes on one pro tip that we can give is to aim to have a

  • Least half of your grain servings per day come from the whole grain category so the more whole grains you can include the better

  • Moving on to the final quarter of the plate

  • This is plant-based protein sources and the benefit of this of course is

  • Protein which is an essential part to health and nutrition?

  • But the other amazing thing about getting your protein from plant-based sources is that there is the added benefit of fiber both?

  • soluble and insoluble fiber

  • Essentially this means it helps to keep us fuller for longer helps to keep things regular

  • Generally all-around good for us sources include soy products like tofu tempeh and edamame and other rich sources are things like peas all

  • Beans all lentils and most veggie meat

  • Replacements now another source of plant-based protein for vegans, that's also considered a fat

  • Source is any kind of nut or seeds these are things like hemp seeds sunflower seeds pumpkin seeds

  • Walnuts almonds pecans and all forms of not an seed butters now one pro tip is to not be afraid of using canned or jarred

  • Beans and lentils if this means it's gonna help

  • You speed up your meal prep time and make sure you get enough of this essential food group if you're gonna be cooking from scratch

  • And you're in a rush lentils cook a lot faster than beans do and when it comes to incorporating more

  • Nuts and seeds that should be easy enough right we can sprinkle it on top of salads add it to oatmeal's into smoothies or just

  • Enjoy, it as a snack

  • Now we developed something called the three pillars so that in addition to the plate

  • We make sure that we're getting an adequate variety of necessary nutrients that we need for optimal health

  • Now if you can't include this into your meal. It's not a problem

  • You can also include it on the side of your meal, or enjoy it as a snack

  • All right first up is calcium

  • This is something that both vegans and non-vegans

  • Tend to overlook and calcium plays such a crucial role in our bone development and maintenance throughout the lifespan

  • So we want to make sure that we're getting enough our recommendation is that you get at least two servings of calcium

  • Fortified foods each day and we do recommend that you get it from food

  • supplements whenever possible

  • food sources include fortified yogurts like soy

  • Almond rice or coconut yogurts or any kind of plant-based milks that are fortified and this can be included in chai lattes in

  • smoothies or in oatmeal's in place of water

  • The second pillar is fats which is an essential part of a healthy diet because fats play such an integral part in so many functions

  • In the human body and this is also where we find those essential omega-3 fatty acids now the recommendation here

  • is that we get those healthy fats from whole food sources whenever we can because again we get that added benefit of

  • Vitamins and minerals and fiber and antioxidants, so oils are also considered a fat source

  • But we want to use this one in moderation vegan sources of fats are things like avocados all kinds of nuts and seeds nut butters

  • Olives and coconuts such as coconut flakes or coconut milk

  • The final pillar is supplements, this is when we get questions about all the time

  • So let's see if we can address it here vitamin b12 is one of those vitamins

  • That's very rarely found in plant-based sources

  • So it is recommended that vegans either obtain it by consuming fortified foods or more commonly that they're taking a vitamin b12 supplement and vitamin

  • D

  • It is possible for our bodies to synthesize, but it depends on the time of year, and if we are in direct sunlight

  • But if we're not then it's also recommended that we supplement with vitamin D

  • But this applies to everybody not just vegans as far as other supplements are concerned

  • It's generally not required if you're consuming a well-balanced vegan diet it should offer all of the nutrition that we need

  • But if you're concerned or if you have a medical condition

  • And you're unsure you can always see a doctor or a dietician to learn more

  • Ok so we've learned quite a bit so far in this video, but hopefully it's coming across as being quite simple

  • Let's take a quick second to recap we want about half of our plate to come from fruits and vegetables

  • Preferably a little bit more vegetables than fruits

  • We want about a quarter of our plate to come from grain products

  • Preferably more whole grains when possible and we want another quarter of our plate to come from plant-based protein sources on the side either

  • Incorporated into the meal or enjoy it as a snack

  • We want to make sure we're getting about two servings at least per day of calcium rich foods

  • We want to make sure we're getting enough healthy fats as well as a vitamin b12 supplement and possibly a vitamin D

  • Sub - not so bad right now. It's important to note that by developing this plate method and breaking it down

  • We're not trying to recommend that you

  • Meticulously organize your plate in this exact order in fact if you were to look through the pickup lines

  • Recipes you'll notice that not all of them necessarily follow this plate method 100% of the time

  • And that's okay

  • By following this method most of the time

  • things tend to balance out the bottom line is that the plate method is just to be used as a

  • Template or a visual tool to help us create balanced meals

  • Now if you're looking for more concrete examples of this see the article in the description box below where you can also get that

  • Downloadable PDF of the plate method that you can then post onto your fridge

  • To use as a guide for either you or your family members to make sure you're getting the proper proportions of different food groups

  • I know it's something that's really helped me over the years now if you're planning on following this technique

  • Let us know about it share it in the comment section below, or share it with us on Instagram

  • It's always a lot of fun watching you guys incorporate these

  • Techniques into your healthy habits alright before you leave as well be sure to give the video a thumbs up if you learn something new

  • Or if you enjoyed it it means a lot to us when you do. Thanks a lot for watching pick up lines signing off

  • We'll see you in the next video

How do we know if we're getting the right nutrients or if our meals are adequately balanced

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蔬果營養基本知識 " 盤子法 (VEGAN NUTRITION BASICS » the plate method)

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    jeremy.wang 發佈於 2021 年 01 月 14 日
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