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- Hey, what's going on guys?
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If you find that you're
one of those people
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that just seems to get lost and confused
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and all the nutrition
jargon that goes on online,
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you're not alone.
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Whether you're trying to start a new diet,
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you're just looking to eat healthy,
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there's all kinds of information out there
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that can distract you
from just understanding
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what the heck is going on,
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especially as it pertains
to just food labels,
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and just general nutrition.
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In this video, we're gonna go over
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some of the nutritional basics,
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they're gonna help you not only understand
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what you're putting in your mouth,
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and what you're putting on
the table for your family,
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but it's also gonna help
you make better decisions
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to help you get closer to your goals.
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Alright, guys, so
starting with the basics.
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There's a couple key
principles or a couple ideas
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that we need to understand moving forward.
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And one of the ways I
kind of think about this
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when I'm talking to my clients is that,
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you had to learn the alphabet,
you were still able to talk
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but before you got really good at it,
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you still had to learn the
alphabet and sentence structure.
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So we're gonna go into some
of those basics right now.
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It's not gonna stop
you from eating, right,
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so you don't need to know these things
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to be able to survive.
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But if you wanna get that,
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that grass-roots foundational
understanding on food,
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we got to hit some of the basics.
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And the first thing we're
gonna talk about is macros.
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Talking about the macronutrients,
proteins, carbs, and fats,
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each one of those has a
specific role in the body, okay?
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There's some overlap where
the body will make things work
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if one of them is
deficient over the other,
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which is extremely freaking cool,
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but it's just not for this video.
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Now with protein, the two things
that we're concerned about
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are essential and non-essential, okay?
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Proteins are made up of amino acids.
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And we have essential amino acids,
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which means the body has to have them,
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you've got to get them from food.
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And then we have non-essential,
which means the body
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can make them on their own.
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Now, here's the funny thing.
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If you don't get the right amount of food
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and you're not really well
balanced in your protein sources,
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you'll end up deficient and
that's gonna cause your body
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to be just less efficient,
or less productive
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in the way cells work, okay, super layman.
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Now out of those aminos, you
have to either supplement
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or you have to intentionally choose foods
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that are gonna bring those
essential aminos back in.
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Now with carbohydrates, carbohydrates,
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there's two things that we wanna focus on,
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and that simple and complex, okay?
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A complex carb is just one where your body
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has to work harder to break it down,
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to be able to consume it.
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So if you eat a sweet potato,
it's more of a complex carb,
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even though it's a starch.
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Your body is actually gonna
have some amount of calories
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that are gonna go towards digesting it.
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A simple carbohydrate on the other hand,
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is when the body breaks down very easily.
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And the downside to that is it
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when sugar hits the bloodstream very fast,
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you're looking at a spike in insulin,
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which if you're not ready for
optimal storage into muscle,
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you can find that most of
those will go into fat storage.
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So simple carbs is something
that we wanna typically avoid.
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Unless it's post workout or
there's some other conditions,
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we're keeping this light, okay?
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So not real geeky.
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Now with simple carbs
versus complex carbs,
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the other thing that you wanna remember,
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most man-made things, breads, pastas,
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they're all gonna be simple, okay?
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So when you're trying to decide
which type of carbs to eat
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and which ones you wanna stay away from,
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complex is always king.
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Simple, there's a timing
dependent thing with them
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and you wanna be able to make
sure you're eating simple
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at the right time to make sure
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that the uptake is optimal, okay?
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All right, then lastly,
we're gonna talk about fats.
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The three types of fats that
we're gonna focus on today
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are gonna be unsaturated, polyunsaturated,
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and then saturated.
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Unsaturated and polyunsaturated,
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those are typically gonna
be from plant-based,
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oil plants, nuts, and seeds.
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Saturated, not 100%, because we do have
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coconut oil has saturated,
avocado saturated,
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there's other plant-based
that are saturated as well,
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but the ones that we
wanna pay attention to
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are animal based.
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Milk, dairy, meat, those are all typically
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gonna be saturated fats.
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Now, how much of each
of those types of fat
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you get your diet
depending on your genetics
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is gonna determine how
beneficial or harmful
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those are gonna be for you.
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You wanna make sure that they're balanced.
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Try to limit most of your
animal-based saturated fats
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to around 10% of your
total intake for the day.
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That's just a general guideline,
it's not specific to you,
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there's always gonna be more conditions
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that make it more tailorable
to what you're looking for.
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Again, keeping this high level.
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Alright, so we've covered macronutrients,
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now very quickly we're gonna
go over micronutrients,
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that your vitamins and minerals.
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And vitamins and minerals have roles
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and other enzymatic functions.
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They basically just help the body continue
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to do the things it needs
to do to help you survive.
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Burn fat, think, digest food, run around,
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play with your kids.
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If you're unbalanced in your
vitamins and your minerals,
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you will find that there's a
drop off in some performance.
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It can affect the way you burn fat,
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it can affect the way you
sleep, it can affect your mood.
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So typically supplementing
with vitamins and minerals
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is beneficial to the
general wellness mindset.
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And depending on who you
are and how active you are,
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you might need more of
one thing or the other.
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But again, there is a
role and there's a place
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for vitamins and minerals as well.
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Alright, so how much food do you need,
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how much should you eat?
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When we talk about
recommended daily allowance,
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when we talk about a base
nutritional intake for the day,
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every person is gonna be different.
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And I know that food labels
are gonna say something like
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based on a 2000 calorie diet,
your sports nutrition guy
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might be telling you something else,
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a nutritionist might be
telling you something else.
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There's a whole lot of
numbers and calculating
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that comes into determining
exactly how much you need.
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But there are a number of factors,
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your age, your gender,
your activity level,
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the amount of lean muscle mass
that you have on your body,
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there's a whole bunch of things
that goes into determining
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the right amount for you to be
able to function and survive.
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But when you're talking about
weight loss and muscle gain,
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there's a lot of tweaking
that needs to happen.
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It's not a one size fits all,
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that's the most important
thing to take away from this.
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When you're trying to determine
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how much you're supposed to eat,
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keep an open mind because it
might not be what you think.
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Typically what I see
with most of my clients,
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I have just as many folks
that under-eat as overeat.
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So you might find that you're not getting
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anywhere near the nutritional density,
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let alone getting the
right balance of proteins,
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carbs and fats, vitamins
and minerals, okay?
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So remember, this is very individualistic,
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and your needs are gonna be
different from somebody else's,
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which is why there is no one
size fits all and there is no
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one diet that universally
works for everybody.
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All right, so you've got a
grasp on some of the basics,
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and this is very elementary.
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And to refer back to what I said
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in the beginning of the video,
you have to kind of have
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that elementary outlook
on what you're doing
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and that's you wanna help kind of move
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that along a little bit better,
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start tracking every
single thing that you eat.
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Nobody likes counting macros,
it's a pain in the butt,
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but go ahead and get a scale,
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I have a link to one here in the video.
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Get a scale and track every single thing
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that you eat for three to five days.
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The picture of your
daily nutritional intake
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is gonna start to shape
and you'll start to get
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a better idea as to the
proteins, carbs, and fats.
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And if you're using
something like MyFitnessPal,
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it'll even give you the
breakdown on the vitamins
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and the minerals that
you're getting as well.
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And you'll get more of a
picture on what you're doing.
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Now without that tracking,
without that basic understanding,
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it's gonna be hard to make adjustments
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to push you into the
direction that you wanna go.
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So initially, it might become
a little bit cumbersome,
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but once you start developing a habit
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you get into the routine of it,
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that information is invaluable.
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And that's probably one
of the number one things
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I have my new clients do,
especially when we're trying
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to establish a new nutritional baseline
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and get them on the track
for health and fitness.
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I hope you enjoyed the video guys.
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Please remember to Like, Subscribe, Share,
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we do all this content for you,
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so hopefully you're finding it of value.
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Check out the next video
where we talk about
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the next level of nutrition
talks that are gonna help you
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not just hit your goals but
maybe influencing your family
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and friends as well towards
a healthier, happier path.
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see in the next video guys.
