The Beginner's Guide to Better Nutrition (and Common Mistakes)

 

SUMMARY:

In this video, I walk you through the five steps you will need to get started with eating more healthful. The great thing is that you can customize this basic plan, whether you are low carb, vegetarian, paleo, keto, etc. In addition to explaining the steps, I provide you with detailed pdfs to walk you through every step to ensure your success. Step # 1 is to determine the number of calories you will need (not because you will be counting calories, per se; but to give you a ballpark of the amount of food you will need, depending on your goal to lose or maintain your weight). Step #2 is to determine the number of servings of each food group you will need, using the provided pdf. Step #3 is to review the approved foods list. Step #4 is to determine your eating schedule, eating three to 5 times per day. Step #5 is to track your servings using the provided meal tracker. In addition to walking you through the steps, I discuss the 8 most common mistakes that I see folks make when trying to make healthier eating choices. 

FULL TRANSCRIPT:

Hi Guys! Welcome back! Today I’m going to teach you the beginners guide to eating healthy.  

Have you ever woke up and felt like your health got away from you?  It seems like overnight that your pants are tight, you feel sluggish and older than you would like? You know you need to make changes in your diet and your habits; but, you aren’t sure where to start. It seems like the media is constantly flooding your eyes and ears with new diet fads and while each one seems promising you aren’t sure what diet is right for you. You see others succeeding in this diet or that diet and it is confusing because they are all so different.

Man do I know the feeling of confusion. If you’ve seen any of my previous videos, you know that I have explored nearly every diet there is and I’ve lost weight with nearly every diet there is, however, it wasn’t until I came across research that supports hormone balance and weight loss that my methods and my habits really changed. Once I figured out how to customize my eating plan to my body’s needs, it all changed. I went from 45 pounds heavier to becoming the best version of myself yet (I’m in even better shape than when I was a teenager).  And if I can bust the genetics theory - the idea that our bodies are destined to be overweight or out of shape because we’ve always been that way-- then so can you.

The problem is that even with this information, you may not know what to look for. Guess what? I’ve got you. In this video, I plan to walk you through a tried and true plan to help you navigate through customization of optimizing your nutrition, for the beginner.

In this video, I’m going to walk you through step by step how to create a basic diet plan whether you want to lose weight or adopt healthier habits. Feel free to come back to this video or pause it as often as you need, if you are taking notes.

STEP # 1

First, determine the number of calories you should be consuming. We aren’t going to count calories per se but we will want to make sure we are on target for the number of servings you will need of each food group.  I’ve attached a GUIDE  FOR YOU HERE to help you determine your number.

STEP # 2

Now that you have this number you will need to determine your servings of the necessary food groups. THIS CHART IS ATTACHED FOR YOU HERE. Say for instance that you need 1,500 calories per day.  You will then determine that you need 7-10 servings of vegetables per day, two servings of fruit, four servings of protein, two servings of a complex carbohydrate, 3 servings of fat, 1 servings of nuts/seeds, 3 servings of oils and/or nut butter.

STEP # 3

Now that we have the servings we need, we can choose items from the approved foods list that we wish to eat. I HAVE ATTACHED THE FOOD LIST FOR YOU, HERE. The best food options are colored green or black. Yellow is cautionary and we want to avoid foods with an asterisk or that are highlighted in red.  The best food choices are those that do not spike insulin quickly and thus are categorized by color according to the effect they have on your blood sugar and insulin levels.

STEP # 4

We have our servings needed per day. We have our food choices, now let’s discuss your eating schedule:

An ideal day includes a minimum of three meals and one or two snacks, depending on your needs. Breakfast should be eaten 30 minutes to an hour after waking and include lots of protein a small serving of fruit and some veggies. I like an egg-white omelet with spinach and a 1/2 of grapefruit or an unsweetened protein smoothie with frozen spinach and unsweetened coconut milk.  Two - three hours later have the first snack of a veggie and protein or fruit and protein. For me, I have a half cup of berries right after I work out. 2-3 hours later lunch should consist of 6 oz of protein, healthy fat and/or oil and veggies. For example, a chicken breast, 2 cups of baby kale, 2 tablespoons of homemade dressing made with avocado oil. 2-3 hours later have a second snack of either veggies and protein or fruit and protein.  I usually have 2 cups of cherry tomatoes or a cucumber salad at this time. 2-3 hours later and before 7 pm dinner should consist of protein, veggies, and fat. Grilled salmon, baked asparagus and half of an avocado works. If you can process complex carbohydrates have them a breakfast or at dinner. I like ½ cup of sweet potato at dinner and 2 cups of unsweetened coconut milk at breakfast as my complex carbs.

STEP # 5

Lastly, each time you eat a meal or snack you are going to put a mark on your meal tracker. I ATTACHED THE MEAL TRACKER FOR YOU, HERE. Plug in your caloric needs and how many servings you need each day. Then use the tracking sheet to determine what you have eaten and what you still need that is remaining.

Now, this basic high dense nutrition plan is pretty simple. However, there are some additional tips that I have for you to help you maximize your attempts to get healthier. I’m going to share with you the areas where most people miss the mark when trying to start a healthier diet.

COMMON MISTAKES WHEN BEGINNING A NEW NUTRITION PROGRAM:

  1. They don’t grocery shop and try to get all of their healthy meals "on the go". If you don’t have healthy food handy, you will reach for processed food when you’re hungry.

  2. They don’t take the time to calculate their caloric needs or to track their intake.

  3. They don’t toss out all of the processed foods in their pantry and refrigerator. If your label has more than three ingredients, or it contains something that is not a whole food product,  it is probably processed and you need to toss it.

  4. They don’t look for hidden sugars on their labels. I don’t care if it is honey, agave nectar, coconut sugar or fruit syrup. If the nutrition label says the number of sugar grams is above 0-2, then it contains sugar. Let it go.

  5. They don’t cut out the foods that are preventing weight loss such as sugar, dairy, and most grains. You’ve got to cut these out, especially if you are trying to overhaul your health.

  6. They don’t allow some acceptable cheats at least one time per week (i.e. dark chocolate, red wine, a gluten-free burger).

  7. They don’t drink a minimum of 100 oz of water per day. I’m not sure why people like to fight me on this. Your liver is working overtime to rid you of toxins and metabolize fat every day. Why won’t you help it out by flushing things faster?

  8. They give up if they mess up once because they are perfectionists. This is about progress, not perfection. If you fall off the horse, get back on. It is about the journey, not the destination.  

Here is the first thing I want you to do to help you get momentum toward changing your eating habits.  Calculate your caloric needs right now using the attached pdf for you. Print off a meal tracking sheet.  Try ONE day of eating this way and come back and tell me how it worked. I’ll be looking for your questions and comments, below!

I look forward to seeing you in the next video that will I’ll show you how to adjust this basic diet to fit your needs and how to look for signs that your body is not in fat burning mode.

Until then, remember every day to supercharge your health, satisfy your soul, and simplify your lifestyle.

In health,

 

Dr. Linné