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- [Narrator] When you start thinking about

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what's in your body,

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you really need to think
about what your nutrition is.

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Because the food you that
put in your body is the only

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thing your body can use to
make the proteins and make

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the carbohydrates and lipids
that make up your body.

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So some recommendations
for a healthy diet.

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A variety of foods.

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You do not want to eat the
same thing day in and day out.

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By mixing up what you eat
a little bit, it gives your

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body more choices of the
different nutrients to use

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to build the components of your body.

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Healthy weight.

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Well, a healthy weight can vary.

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It really depends from person to person.

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So a healthy weight is where
your body is comfortable.

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It's where you have the
ability to be physical if you

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want to do something as
far as sports or exercise.

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It's where your body can
respond to what you want to do.

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So a healthy weight.

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Fruits, veggies, whole grains.

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These are always good to eat.

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Now can you eat too much of them?

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Well, it can get overboard
sometimes, sure, but you

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definitely want to make
sure you have some fruits

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and veggies everyday.

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Mix in some whole grains.

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So as long as you have grains
anyway, which you should

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to balance diet, have some whole grains.

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Low cholesterol and saturated fat.

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You might have heard this
whole idea of saturated versus

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unsaturated fat.

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Well the unsaturated fat
is a little better for you.

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Not saying you want to have
tons of it, but a little

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better than the saturated.

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Low in cholesterol.

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The key thing is you do
need some cholesterol.

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You do need some fat.

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Your body must have cholesterol
and fat present to allow

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certain vitamins and other
processes to occur in your body.

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So even if you didn't ingest
any cholesterol, your body

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would still make some.

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Sugar.

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Should you just be eating
now two, three cubes of sugar

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a day?

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Not the best idea.

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Now is there sugar in your food?

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Sure, of course.

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There is naturally occurring sugars

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to go with the different
sugars and fruits.

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So what you want to do is with
sugar, you can use it fine,

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but just not overdo it.

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You want to make sure
it's kept in moderation.

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Salt, sodium.

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Well, sodium is actually part of salt.

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Salt is sodium chloride a lot of times.

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So really, salt and sodium
kind of go hand in hand.

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But you want to keep this in moderation.

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Because if you end up ingesting
too much salt or too much

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sodium, that will attract
more water in your body.

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That means when you consume
liquids, whether it's in the

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foods you eat or it's simply
by drinking, by having more

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salt or sodium in your body,
you'll retain more water.

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By retaining more water,
one it makes you feel

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uncomfortable sometimes.

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But two, it can be very
problematic with blood pressure.

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Because having high amounts
of salt or sodium in your body

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means high amounts of water,
which usually means larger

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volumes of blood.

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Because your blood's mostly water.

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So more blood means higher pressure.

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And usually you don't want
your blood pressure going up.

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So again, moderation.

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Alcohol.

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Moderation, have you
noticed a trend, moderation,

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moderation, moderation?

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A little bit of anything
typically is not too problematic.

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But a lot of things can
get very problematic.

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In the case of alcohol, not
just simply the intoxication

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on what you might do while you're drunk.

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But the fact that the alcohol
you consume, the more you

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dehydrate your body.

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And when you dehydrate your
body, you're throwing everything

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a little bit out of sync.

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Well you might could throw
a lot out of sync too

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but the problem is, your
body has to recuperate,

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has to recover from that dehydration.

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So a little bit here, a
little there, no problem.

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(mumbles)

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But anytime a lot here or
a lot there, it's that much

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harder for your body to come
back after that problem.

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Here is your food pyramid.

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Now if you think a hold on,
I've seen the food pyramid

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in the past and this is different.

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The USDA keeps updating the food pyramid.

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They're trying to include
the newest research, but also

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include everyone's (mumbles),
how people are living.

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So you have your grains,
your vegetables, your fruits,

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your oils, your milk,
your meats and beans.

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Well, if you notice, the width
of the line in the pyramid,

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so the orange, the grains is the largest.

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The oils, the yellow's the thinnest.

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It gives you a proportion
of how much of each category

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you should consume.

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So for the grains, half
of your daily grains

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should be whole grains.

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At least half should be.

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Because the whole grains
a lot of times are even

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a little bit healthier.

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So check out the labels.

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Look for the ingredient list.

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If you move over to vegetables.

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Dark green veggies, orange
veggies, dried beans and peas.

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Well, the darker greens and
the oranges give a great

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amount of nutrients that you need.

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A lot of times you want to
think of when you're eating

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your vegetables, try to eat the rainbow.

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Try to have all different
colors if possible.

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So you have your greens,
you have your oranges,

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you can have some reds, some yellows.

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So go through and try to
pick out various colors.

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The fruits.

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Well you don't want to eat just one.

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Have a variety.

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Now, a lot of times it's quite
difficult to get a variety

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since you have seasons.

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Well, this is in season's
here, that's in season there.

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Well, a lot of times, frozen
fruits can really help out.

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So even in the middle of
winter, grab a bag of frozen

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blueberries or something
and put in a cereal.

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They're not right from
the bush but they still

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can taste pretty good.

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It helps get a variety of your fruits.

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Oils.

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Now a lot of times the oils
you don't want to overdo.

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So you're cutting down on your solid fats.

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Looking more for the
liquid fats which sounds

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a little weird but.

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Solid fats, things like
sticks of butter, margarine,

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shortening, lard.

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Now I'm pretty sure no
one's just going to grab

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a stick of butter or a spoonful
of lard and just eat it.

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That just doesn't even sound good.

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But what we're looking to do
is, you'll use these sometimes,

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sure, you have to use
them in certain recipes.

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But try to reduce the amount.

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Where using your intake of oils or fats,

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think about fish oils or vegetable oils,

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oils derived from nuts.

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In a liquid form, a lot of
times these are going to be

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your unsaturated fats.

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A little bit healthier for you.

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Milk.

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Well it's not just milk,
it's any calcium food.

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We're talking about cheeses.

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Talking about yogurt, milk.

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But looking for low-fat
or fat-free in a way.

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But another thing is
when you're going low-fat

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and fat-free, watch what's on the label.

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Read those labels and see
what else is mixed in there.

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So if you don't consume or
can't consume milk, maybe you

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have a lactose intolerance,
figure out what else is

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rich in calcium.

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Whether it be a calcium supplement
or other foods that also

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are going to help give
you your calcium supply.

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And then they grouped
meat and beans together.

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The reason meat and beans
are together is because

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they're both high in protein.

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So what you want to do
is when you're looking

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for your meats, look for lean of meats.

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Meats that have lower fat contents.

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So depending on the cut of
meat, it might have a higher

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or lower fat content.

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Poultry is great because
it's very low in fat.

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Bake it, broil it, grill it.

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What you don't want to do is deep-fry it.

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But by simply baking it,
broiling it or grilling it,

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that's going to help prevent
any added fat or added

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mixture going in.

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And you want to keep the choices.

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Have some fish, some beans, peas, nuts.

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You want to mix everything up.

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What you don't want to
do is eat that red meat

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every single night, or every single day.

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You want to vary it up so
that way you get different

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sources of protein to help with your diet.

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But if you also notice, the
side of this pyramid has a

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person walking up stairs.

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Part of a healthy diet is also exercise.

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So getting in some daily
exercise is going to help out

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to balance your food intake.

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To make sure you're utilizing
the ingredients that

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you've eaten.

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To make sure you're utilizing
that protein to build up

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your components of your body.

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Using the milk for extra
hard bones, using the fruits

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and veggies and grains for
energy sources but also

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for nutrient sources.

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So it's one big package.

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Eating healthy but also exercising.

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So let's look at the
individual categories.

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Let's start with carbohydrates.

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Now carbohydrates are a
main source of energy.

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It's your quick energy source.

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Give or take, don't memorize
the number, give or take

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about half of our caloric
intake should be from carbs.

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Now depending on what your
body type is, depending on

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what you're doing, if you have
a lot of working out to do.

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Maybe you're a sprinter or
a short-distance runner.

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Where there's a lot of very
fast exertion, but then

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break, fast exertion, break.

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Well you'll be using a lot
of carbohydrates for those

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fast exertions, and then breaks.

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So you might be on the
higher end of the scale,

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more towards the 65%.

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But what we're looking at
simple carbs, which are your

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sugars, and then complex carbs.

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Starch, glycogen, fiber.

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Now maybe you've heard
that it's better to eat

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complex carbohydrates.

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When we look at complex
carbohydrates like fiber,

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fiber does not get
broken down by your body.

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When you ingest fiber, it's
simply going to pass through,

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helping to give roughage in your system.

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Glycogen.

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Now that's how your body
stores simple sugars.

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Helps stores glucose.

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Starch.

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Given the number of complex
carbohydrate, our bodies

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can partially break that down.

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So looking at starch, glycogen and fiber

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as your complex carbs.

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Lipids.

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Again, you have to have
some lipids in your diet.

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When we look at saturated
fats, meats, dairy products,

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palm kernel oil, these a
lot of times have solid fats

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at room temperature.

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Especially milk, milk is a
dairy product, no I'm talking

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about the cheeses, the
ones that have more of a

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cell component.

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And a lot of times, these
saturated fats can raise

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your LDLs.

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Your LDLs are more, quote,
your bad cholesterol,

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the one you want to keep down.

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Well the unsaturated
fats are coming from your

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plant sources.

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Olive oil or olives.

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Safflower.

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You have corn.

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Canola oils.

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So a lot of the liquid fats.

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Certain cold water fish.

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You've heard maybe omega-3 fatty acids.

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Well a lot of times,
these fish fatty acids

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are high in omega-3, very
helpful for the body.

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All these unsaturateds
usually can bring down the LDL

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levels, or help to lower
your, quote, bad cholesterol.

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So you're A in more to
use the unsaturated fats

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but less saturated fats.

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Does that mean that you're
to completely eliminate

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all saturated fat?

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No, again, moderation.

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You want to kind of keep in
mind the moderation behind it.

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And then we have these trans fats.

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Trans fats are the
hydrogenation of vegetable oils.

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What's actually happened
is they've pumped extra

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hydrogens onto these oils.

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Trans fats are a sure way
to raise your LDL count.

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A lot of times trans fats
now are being advertised

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as not in the foods.

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Or trans fat free or zero trans fat.

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The only problem is
labeling can be deceptive.

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You can say zero trans fat per
serving if there's .4 below

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a lot of times.

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Because .4 rounds down to
zero, a lot of times you can

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get away with that.

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So zero trans fat doesn't
always mean necessarily zero,

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it means just very low levels.

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So you have to kind of keep
that in mind to think about

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what these labels are actually saying.

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Because food labels are all
meant to help sell the food.

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Sure there's certain things
that have to be truths on there,

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but a reason to watch out,
kind of think about what these

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actually mean.

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What are the distinctions
between what saturated fats,

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unsaturated fats, and trans fats mean.

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Protein.

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Actually protein's acts as
your body's building blocks.

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Proteins literally are
what your body's built on.

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Your muscles are made of protein.

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Your bones have a lot of protein in them.

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Most of your organs have a lot of protein.

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Your skin has, you get the
idea, there's a lot of things

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that have protein.

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Well these proteins are
made from 20 different

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amino acids.

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You'll take these 20 different
amino acids and string

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them together in a long line.

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So depending on what the order
is, you might have a line

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of 500 amino acids that could
have countless different

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possibilities.

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So of these amino acids, it all depends on

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how they're arranged.

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00:14:28,792 --> 00:14:32,574
Twelve amino acids are
made by the human body.

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Eight, though, are called
essential amino acids.

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These eight essential amino
acids, you cannot make

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on your own.

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00:14:43,969 --> 00:14:48,444
So the essential amino acids
you have to ingest from food.

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No question about it.

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So complete proteins, we
want something that contains

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all 20 amino acids.

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00:14:57,491 --> 00:15:01,283
Most of the animal protein
is going to have all 20

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amino acid.

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So if you're eating protein
based on animal products,

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for instance, meats,
they typically are called

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00:15:09,123 --> 00:15:10,774
complete proteins.

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00:15:10,774 --> 00:15:14,160
You'll be able to get all
20 amino acids from the

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00:15:14,160 --> 00:15:16,894
one amino acid you're getting.

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00:15:16,894 --> 00:15:18,394
So 20 amino acids.

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But soy protein also
is a complete protein.

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00:15:22,619 --> 00:15:25,722
That's why if someone is a
vegetarian, whichever level

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of vegetarian they are.

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00:15:27,773 --> 00:15:31,443
If they're not consuming any
animal product, soy is a huge

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00:15:31,443 --> 00:15:34,524
way of getting protein in their diets.

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00:15:34,524 --> 00:15:37,540
So animal protein or soy protein.

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00:15:37,540 --> 00:15:39,623
A great complete protein.

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00:15:42,170 --> 00:15:45,575
But then we have these
incomplete proteins.

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00:15:45,575 --> 00:15:47,677
Now complete versus incomplete.

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00:15:47,677 --> 00:15:50,204
Incomplete means at least
one of the essential

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00:15:50,204 --> 00:15:52,998
amino acids is not there.

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00:15:52,998 --> 00:15:55,986
So most of your plant-based
proteins is missing

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00:15:55,986 --> 00:15:58,153
at least one, if not more.

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00:15:59,099 --> 00:16:02,207
Now if someone's a true vegan
vegetarian, will not touch

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00:16:02,207 --> 00:16:06,107
any animal products, they
have to figure out how to get

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00:16:06,107 --> 00:16:07,837
their proteins.

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00:16:07,837 --> 00:16:11,015
Well they can get it from
soy, but there's a limitation

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00:16:11,015 --> 00:16:12,577
of how much soy you want to ingest.

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00:16:12,577 --> 00:16:13,989
I mean, someone might get
sick of it after a while

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00:16:13,989 --> 00:16:16,075
and just want a break from it.

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00:16:16,075 --> 00:16:19,316
Well if you know what's in the
actual foods you're eating,

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00:16:19,316 --> 00:16:22,562
if you know what the proteins
are in the different plants,

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00:16:22,562 --> 00:16:26,459
you can mix and match the
different plant proteins

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00:16:26,459 --> 00:16:31,071
to make sure you accompany
all 20 amino acids.

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00:16:31,071 --> 00:16:33,354
So there is a way of getting
around and usually the

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00:16:33,354 --> 00:16:37,924
incomplete proteins do still
obtain all amino acids.

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00:16:37,924 --> 00:16:40,708
But it takes a bit of knowledge
as in planning to make

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00:16:40,708 --> 00:16:42,875
sure you meet those needs.