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There should be a clear declaration that the video is sponsored BEFORE the sponsorship read. Immediately after the content warning would be the best place. Without a declaration BEFORE the ad-read, this violates TH-cam TOS and advertising laws in the US.
i mean at this point you've got to at least a-b test putting sabrina in every thumbnail vs putting others right? or just making others' faces bigger in thumbnail? something seems to be diverging...
0:15 "I know that's not good" I'm gonna ask the question you didn't (in the video): "What concrete reasons makes you believe that isn't good?" A lot of people believe you should eat a certain number of times a day. But nobody really stops to ask what concrete reasons have led to this belief. You may have some. They might be good reasons. But most people don't think about it, much like they didn't think about why the food pyramid is the way it is.
"The Canadian government intentionally starved Indigenous children." *Directly into an ad from Canada about how great immigration is* Ah, TH-cam ads. Always relevant. -.-
I'm more worried about how casually that news was said in the video. Obviously that's not the point of video and she still acknowledged it But it's still fucked up
@loganrh sharing the human experience and their personal adventures is something, even if it isn't hard-hitting journalism or whatever. And that's okay
@loganrh it’s lucky nobody is being forced to watch certain videos as there doesn’t exist a single video that everyone would enjoy, I’d assume that almost all videos have a small minority of people who enjoy it Edit: to be clear I’m talking about all videos on TH-cam not AIP
My 3 main takeaways from this video are: Canada intentionally starved children in human experiments, food guides contain corporate propaganda, and if I never eat breakfast, I lose hunger cues that only make me think I don't need breakfast, even though I do. What a roller-coaster of a video!
I am sure there is good research into intermittent fasting. I don't think skipping breakfast is cut and dry. Marketing has played a roll in saying its the most important meal of the day. For years I skipped breakfast and I don't feel like my life was worse for it. When I started a full time job, where my lunch might be later than I was used to that was where eating breakfast made a difference. I ate less at lunch and dinner, but eating breakfast didn't change my weight. Drastically lowering my carbs and increasing fiber made a bigger difference in how I feel, and my weight.
If you guys thought starving children for food guide recommendations was fun, consider that Canada only just banned forced sterilization of indigenous women 2 days ago!
Forced sterilisation sounds scary, until you remember Russian government banning childfree propaganda and calling the movement extremist (and you could get in trouble for just saying you don't have children, our police can be like that) seriously discussing a childfree tax... That's monthly and bigger than the median monthly income. Of course they proposed a different solution - increase income tax for people without children, even if they medically can't have children... This almost sounds scarier.
@@atriyakoller136 conservatives are always proposing bogeyman things that never come to fruition. personally id say thousands of women going to the hospital and coming out having found out while they were asleep that the doctor decided you shouldn't be able to have children anymore because he doesn't like aboriginal people and tying your tubes is a million times worse than russians just saying things that don't exist
Yeah, it's probably a bit of a red flag when you look at the "serving requirements" of the food pyramid and realize that it's calling for you to eat somewhere around 20 servings of food per day, while your idea of a serving is large enough that the average meal only contains 2-3 total servings of food...
The thing about serving is that are just an arbitrary measurement to compamentalize how many calories and nutrients are in a certain measure meant of food. But the word sounds like how much you should eat of something in one sitting.
The thing is they don’t say how large a serving is. A bagel for example is 5 servings so it’s likely Melissa was underestimating the amount of grains she has to eat
frankly, Melissa should have defined her terms at the start and figured out how much a serving was for most foods, then gone from there. good that she at least took the new food guide into account
I don’t know about other countries but the Australian food pyramid/rainbow/plate always said on it how big a serve of something is. Eg a serve of vegetables is 1 cup raw or half a cup cooked, a serving of protein is about the size of a deck of cards, etc. So I eat *at least* 4 serves of veg in a salad that’s actual meal sized, rather than a limp piece of lettuce and two slices of tomato and cucumber like you get with most pub meals.
afaik what counts as a "serving" on packaging is fairly arbitrary and is determined mostly by the company producing that food, so there's no real consistency there. So that can't be what "serving" means on a food guide. But at the same time, if it's not clear about what it _does_ mean, that's just asking for problems. I could be wrong about this, but I have the feeling that _proportion_ matters a lot more than _amount_ overall. Of course if you eat too little you're going to lose weight, and if you eat too much you're going to gain weight. But so long as you're eating things in the right _proportion_ it should be relatively easy to adapt the amount you eat to your body's specific energy requirements, without ending up eating too much or too little of particular kinds of nutrients. And it's probably a good idea to keep that proportion in mind even when preparing individual meals, not just over the course of an entire day. At least I think that, if the ideal ratio of overall nutrients is 50% fruit/veg, 25% grains and 25% protein, the ideal _meal_ also consists of 50% fruit/veg, 25% grains and 25% protein, regardless of whether you're having a snack or a full 3-course dinner. It's okay to deviate a bit from that, especially for smaller meals, but it makes it so much easier to conceptualise your nutrient intake. So the whole "x servings of y per day" is definitely just going to be the cause of a myriad of misunderstandings. Whoever decided on that phrasing was likely either not thinking hard enough about how it would be interpreted, or thinking too hard about what they're going to spend all the money on that the food industry lobby bribed them with.
i've been learning a lot of canada's indigenous history through my canadian history class, and it has been both eye opening and utterly horrifying. thank you for acknowledging it in the video, I didn't know the residential schools intentionally starved kids for a study on food-- thats horrible!
@@SkattedAll colonizers treated natives poorly (and I'm being too soft with that word). But the British were probably the most evil to colonize America.
@@Haddleton Well, if you choose a job that involves a lot of physical labor, then you can eat more bread. Unfortunately, most of us don't need that many carbs.
Interesting. The food pyramids seem to have corporate sponsorship. As an indigenous child I was not able to eat post-contact foods like dairy and wheat products. My traditional foods are what keep me healthy. Nuts, wild rice, groundnuts, beans, maize, and all the vegetable. My grandmother passed down the recipe for nut soup, made with all sorts of nuts, ground nuts, sunchokes, pepitas, and sunflower seeds. Ground nuts and sunchokes are like potatoes. There would be wild greens and vegetables in the soup. Now I'm hungry...
@@gaviswayze9696 I've adapted this recipe for the 20th century. A couple of handfuls each of crushed walnuts, pepitas, and sunflower seeds, sliced sunchoke roots, potatoes, groundnuts (Apios americana), water, some fat, a few sliced hot peppers, chopped kale or collard greens when I can't find wild edible greens. I start the modern version off with ramps or onions sautéed in coconut oil. You could use bacon fat. Then add water and simmer for a few hours. It is soup and you can season to your taste. You can add meat, of course. I add venison sometimes. The Cherokee name for this is Kanuchi and there are other variations. The nuts dissolve into a creamy gravy. Some people add winter squash. Sunchokes are also called Jerusalem Artichokes. You need to grow them yourself or substitute with any root vegetable, like parsnips. Or leave that out. It is a "use what you have" type of recipe.
To be fair, it's not very practical to give people a food guide filled with unfamiliar things. "Eat eggs, bread, meat and milk" isn't solely the product of corporate sponsorship, it's a need to recommend food to people that they're actually going to eat. Most people back then wouldn't have known what a "ground nut" was, wouldn't have known where to get wild rice, and wouldn't have known how to cook beans.
I remember being a kid, being taught the pre-2007 Canada food guide, where grains were considered the most important food group. When I got a bit older, it was after 2007, and in class, I was given the 2007 food guide and was so confused on why fruits and veggies were now considered more important. Also, the fact that the Canadian food guide was based on human experimentation on residential school kids is both shocking and also unsurprising. I literally yelled an expletive when I got to that part.
People forget that essentially all our understanding of pain and pain managment(and that twins and in fact NOT psychic) comes from nazi experiments, there is not that much medical research into fundamentals that can be done ethically so all of it comes from truly horrendous situations where ethics were already thrown out the window
I'll never forget my stepdad saying that if I don't eat (more) bread, I'd never get enough fibre. This conversation was brought up because I steamed some green beans to go with leftovers for lunch and he got upset I ate too many vegetables. It was specifically about the 'imbalance' of too little bread, too much vegetables, since the vegetables were additionally bought by me at the market that morning and not meant for dinner.
I was a kid when America switched from using the food pyramid to the food plate diagram. And I understand how, like, as a kid you totally don't understand why things are changing like this. A kid isn't going to grasp that their dietary guidelines are shaped by a government balancing industry lobbyists against nutritionists. A kid just wants to eat.
Switching to the plate visualization, like a pie chart, is definitely a step in the right direction. After all, who even knows how much food is in "a serving"?
People who read the documents that were published, which absolutely had a description of what each serving size was. Didn't make it any more intuitive though.
I also like it, because it shows more proportions than fixed amounts. Someone who eats less overall can still get reasonable proportions using this, but if you go by number of servings, you might be full before you get all of them, and you may get unbalanced if your missing servings are mostly in one or two categories.
@@nienke7713I think it depends as it can be hard for someone to know how much to eat. I think a perfect food guide will never exist and unfortunately some people like numbers more (me) and some people might actually do legit better with this sort of pie chart but as foods are often of different densities I think most don't actually know how much they need to eat.
It says it on the product label. Food guides also give measurements. Btw, one of those slices of bread was over one serving, was possibly 2 servings. Weigh your produce, an apple can be 2 servings of fruit, a one serving apple is the size of a “lunchbox” apple. Once you get the feel for what a serving size is, it’s actually easier to see you can do this. Also, you have to look at your calorie needs. A 6’ 185 lb man who works construction needs a lot more calories than a 5’5” female office worker. A 5’5” waitress needs more calories than the same size person who sits at a desk all day.
the food pyramid succeeded. At least it succeeded in it's purpose, which is to represent the interests of lobbyists (aka capital), and sell you hella corn.
They're at it again with body positivity and intuitive eating. If you think your "body", which evolved to be food-obsessed in an environment where food is scarce, will at some point prefer an apple to anything with an ungodly amount of fat and sugars, you should think again.
@@polycultural-capital-enjoyerI agree in principle, 'intuive eating' probably only works for people who have trained themselves to eat healthy. But sometimes I genuinely crave an apple.
@@BryanLu0 If you listen carefully, that's what the nutritionist was basically saying. train up your intuition to be good by eating at the right times of the day and a balanced diet, then start intuiting from there.
Another thing that connects to food/eating in general that’s a myth: that little tongue chart that defines what flavors are tasted by certain parts of the tongue. Honestly, why in the actual world would the taste buds be divided that way? A few parts are more sensitive to certain sensations, but flavor isn’t decided by tongue sections. It’s something that’s pretty easy to disprove yourself.
I still remember in my Highschool Psychology class having to taste different things to see how it tasted sweeter, more sour, etc on certain parts of the tounge and being confused why it didn't really feel that way, but going along with it because we were told thats how tounges work.
If I remember correctly certain tastes do go to the back of your tongue but it isn't as specific as that stated. Nor is it because the tongue works in sections like that. I think it's more like the tip of your tongue ends up touching/tasting a lot of different things over time. And that because smell is part of taste so when it gets further back it's closer to the nose as well. Of course, this is based on what I remember from somewhere (don't even remember where from) and I don't know how accurate that information was. So take my comment as factual, I'm not qualified to say what's wrong or right here.
@@Seshirya I did feel like the taste changed depending on the part of the tongue, but likely just because I was _trying_ to feel it. I'm still kinda mad about being taught something so blatantly incorrect though. Where did that myth even some from and how did it get into schools worldwide?
Excellent work not boiling down your findings into some arbitrary Yes or No answer to a made up click-bait question. Having experts describe the complexity of diets is a real boss move. Great work Melissa!
One major issue I've found with trying to eat healthier is that fresh ingredients that are conducive to healthy, tasty meals are highly perishable. I can buy a giant bag of spinach or chicken breasts or carrots, but cooking just for myself, it's hard to find ways to eat all that stuff before it goes bad without making the eating itself a chore just due to being so tired of whatever dishes I know to use them in. I honestly think this is just me not knowing how to *actually* cook because, while I can follow a recipe and make a tasty product, I'm then left with all these leftover ingredients that can't last forever and I don't know what to do with. It feels awful when I find a tasty dish, make it a few times, get bored of it, and now either need to waste food or eat the same thing for lunch and dinner every day until I hate it. And I'm not skilled enough to know "ooh! I can use these for this other different dish instead," and get too exhausted to try and research "what the heck can I do with all this dang cucumber without buying 20 dollars worth of other ingredients that will just repeat this cycle in 3 days?" It feels like if I lived in a bigger household, it'd be easier because the same ingredients get eaten faster and (hopefully) I'd have the extra income of whatever partner is also eating my food to counter that extra consumption. After all, making a meal is some amount of effort while making double the amount of food for the same meal is only marginally more effort, not double.
One way to compensate is to use frozen ingredients. Not all frozen ingredients are of the same quality as their fresh counterparts, but many of them are, and some are of even higher quality because they are so fresh at the time of freezing.
Your topic was brought up by a cooking youtuber @EthanChlebowski. I think this was the video th-cam.com/video/srMEoe_5y6g/w-d-xo.html Anyways, cooking by following recipes can be wasteful and expensive. Deviate from recipes or watch more general cooking techniques.
personally as someone who lives alone and cooks for nearly every meal (and also likes to get a good deal, which often means the larger bag that's on sale) i freeze just about everything. whether that's making a big batch of chili and freezing it so i don't get tired of it, or separating out the fresh bell pepper I can reasonably eat before it goes bad and chopping and freezing the rest for later, it makes my money go a lot further and reduces my food waste to nearly nothing. the amount of freezer space i use for one person is a bit ridiculous, but then whenever i'm cooking i'll go first to what i have fresh still that i need to use up and then grab other veg, meat/fake meat, bread products, etc. from the freezer.
In case it helps: freezing is your friend. If you're using only one chicken breast now: freeze the rest immediately, in the portions you'll use them (so: separately if you only use one at a time). Also, carrots last quite a while if you buy them whole rather than cut; but also a little bit of vinegar (just a little!) over cut vegetables like carrot or bell pepper can help them stay fresh just a bit longer. (Like: a couple days. I'm not talking about pickling anything) Spinach is still my nemesis, to be honest. I mostly just try to use it in everything for a few days and try not to feel bad if I can't eat it _all_. I'm sure you'll get the hang of it, it's taken years for my partner and I to get a real rhythm around cooking. The planning is always way more work than it seems, but you build up an understanding over time.
A lot of learning to cook is just experimenting. One thing that can help is to think of the ingredients within categories of food as relatively interchangeable; a vegetable you have on hand could potentially be swapped in for what a recipe calls for, for example. And as other replies said, freezing is your friend (canned food too). But then, you are also right about the disproportionate amount of labor in cooking for one. The idea that it's normal and necessary to cook for yourself as a default is an unrealistic modern expectation. (Have listened to Dr Sarah Taber rant about this.)
The dairy requirement can begone, it literally hurts you if you are Asian and aren't adapted to big dairy intake. Asian kids with crazy acne and skin problems? Modern dermatologists told my baby cousin to quit raw dairy. Wish they had that kind of science in my time instead of just selling more facial cleansers and telling me to do more laundry while giving kids milk in school as the only drink option with drink milk campaigns 12 years long.
Im hella lactose and intolerant, but I never knew that when I was a kid. Its funny because I think the thing that saved me from breaking out really bad, is that I never liked the taste of milk. So I always threw away my carton of milk at school.
@@LivVirtual Depending where you live, there's the potential that growth hormones allowed in certain countries/jurisdictions to raise animals can effect your own hormones which may lead to acne. There's various things that can lead to acne and genetics is also a giant factor. Can't really say anything about your personal circumstances, though.
I was so happy when the dietician mentioned mechanical eating! I used to skip breakfast and lunch because of depression, and after a while of that, I just didn't feel hungry until around 15:00. That means I went about 17 hours without food every day. Literally didn't think it was that bad until someone calculated that time duration for me simply because I didn't feel hungry. Please please eat. Even if you're just gonna skip breakfast, think about how many hours ago you last ate.
Yeah that's literally just a practiced diet, as long as you're actually eating sufficient calories for the day in the period afterward, I think you should be fine
@@Rubicola174 This is so important!! Intermittent fasting, like any sort of restrictive diet, works for *some* people, definitely not everyone. I've tried every common variation of fasting under the sun just because I like fasting, but it's absolutely wrecked me. A lot of people's brains will get weird during fasting. Intermittent fasting and OMAD got rid of my hunger cues entirely, often to the point at which food at any time of day sounded vaguely repulsive and nauseating. On the other hand, alternate day fasting and extended fasting made my brain freak out, and always ended in a binge or overeating. Putting my body through these extremes ruined my gut biome and heart. And whenever I comment on how unhealthy it can be for some people, I get brigaded by intermittent fasters insisting that it's perfectly fine for everyone and has no lasting consequences. Usually these people are still in their "honeymoon" period- they've lost a lot of weight in a short period of time, but they haven't been doing IF long enough to experience the negative consequences, and are convinced they can just stop whenever or keep going indefinitely without consequence.
I just wanted to hop into the comments to say thank you SO MUCH for this one. I’ve always known I don’t have healthy eating patterns, even though I feel I often eat healthy things. This really gave me a mirror and the dietician at the end was super helpful. Felt very very relatable 😅
Thank you so much for sharing your journey! I've struggled a lot with my weight over the years, and renegotiating my relationship with food has been a big challenge of mine
Whatever FDA says I try to avoid it. I found myself in this rabbit hole of so many industry lies when I read "The 23 Former Doctor Truths". Its no wonder why Doctor left her career.
I finished that book 2 weeks ago and I can say that is amazing book. Would also recommend it. She helped me with so many of new health routines and it was actually interesting to read what she revealed about Industry and how they manipulate society.
If you don't mind repeating meals, you can try batch cooking. Cook one recipe, divide it into four portions, eat one, put the other three in the fridge. I don't think cooking three times a day is realistic for most people.
It sounds like the new Canadian Food Guide went through the same problems as the Brazilian one published in 2014 - including attempted intervention from the industry lol. The Brazilian food guide doesn't give specific "serving" orientations, but it talks about the social and emotional aspects of food and, in great lengths, about levels of processing. There was a very angry reaction from ultraprocessed food brands about creating a separation between processed and ultraprocessed foods. Later, lobbyists tried to stop new legislation that requires all processed and ultraprocessed food to have visible warnings about aditives, sugar, fat and sodium on the label. Brazil has miles to go in many ways, but I love our Food Guide and our food security departments with all my heart!
Huh, interesting. In Finland, we've had the "plate model" of nutrition for aaaaages. It's really easy to learn and use, even for kids, because you almost always have a plate in front of you when you eat. I still refer to the model like daily! I also struggle with eating regularly, but having the mental model in my mind helps me identify why I might be feeling hungry even when I've eaten - usually it's because I've had too little protein that day. When I started school, I remember the model being 1/3 each of carbs, protein ("meat or fish" I think it said) and veggies with a glass of milk and slice of bread, but it soon changed to 1/2 veggies and 1/4 each of carbs and protein (still with the milk and bread). And it's always recommended whole grains and low-fat products. I just checked the most recent guide and it's the same, just with adjustments to include vegetable proteins and non-dairy alternatives. Also there were some adjusted models for "active" people (athletes) and the elderly, which was cool to see!
There are plate diagrams that people use for visualization. I think it's good for a general understanding but plates also vary in size. It's why sometimes people who overeat downsize their plate sizes to help control, and while other's use plates and some serving sizes as their self-denial that they don't have eating disorders. Anyway, I just wanted to point out that food visualization can have both positive and negative effects depending on the person/interpretation.
The fibre/protein/carbs/fat thing is how I eventually boiled down all the lessons from the semi-disordered eating of my mom (who was trained as a dietitian and worked as one for a few years) and kept that last gentle nutrition principle of intuitive eating. For me, IE really helped me let go of my obsession with various foods that were forbidden to me. They DID, in fact, get boring after I ate them all the time, and I found myself wanting other things. One good piece of advice my mom did impart on me though was that when studied, most families have like, 10ish meals they make on a rotation all the time. This usually includes leftovers for a day or two. We now live in such a void of food content that makes it seem like everyone is making different meals all the time but really, a lot of us are eating the same things over and over and are perfectly happy that way. So if you're just starting out- not everyone is cooking tons of stuff all the time! Most of us are eating the same 10 recipes over and over again! If you can cook even 5 different recipes for meals you are doing great :)
As a kid in the 2000's, I was so confused how I was still gaining weight despite not reaching Any of the food pyramid minimums. How much bread am I actually supposed to be eating ?! More? No!
Weight's related more with macronutrients than micronutrients. How many grams of sugar are in each of those slices of bread? Plus, like you asked, how much, or how many slices of, bread qualify as a "serving"?
Or maybe you just don't know what a serving is. The old canadian food guide suggested an average of 6 slices of bread during the day. That's equivalent to two toasts, a sandwich and a cup of pasta. I will tell you now...most people eat way more than this. I think most people even gloss over how much vegetables they eat and rarely eat the proper amount of vegetables in the first place.
Thank you for talking about the connection to residential schools - I think many people still don't realize that children were forcibly starved (and therefore often killed) by the government.
Thank you for making me hungry. I’ve been laying in bed for hours because I haven’t felt like getting up to eat, but seeing you cook all these delicious dishes is forcing me to listen to my body.
Thank you. I learned a few things here. I had no idea about losing and regaining hunger cues. Also, I hope you make a followup video as your relationship with food and energy progress. All the best to you!
To be fair a croissant and a slice of bread are about 3 servings of grain technically (each). So you were overeating the grains with the pyramid. Nevertheless in Mexico we also favor the plate “el plato del buen comer” 😅
Maintenance Phase, the podcast, has a great episode on this from the USA side of things. Our food guide (previously the Food Pyramid, now MyPlate) still has dairy and doesn't really discourage highly processed my grains enough
Would love to see you take a next step and test out “cooking for one” cookbooks. I’ve also just followed a lot of CookTubers that do meal prep or just have hands on ingredients that make pulling meals fast! Appreciate this food journey.
Grains used to be such a large portion because they were filling and easily accessible. It wasnt until we got a lot of industry and infrastructure that we stopped being as dependent on grain for filling our stomachs.
Melissa, thank you so much for this video-I can’t even begin to elaborate how much of an impact it had on me. I’ve been skipping breakfast for god knows how long now, and I always used the same reasoning mentioned in the video: “I’m not hungry when I wake up.” I’ve become trapped in a cycle of then not eating anything until I’m STARVING, and then overeating later in the day to compensate for the lack of nutrients during the earlier part of the day. I definitely grew up eating in a disordered way and while I’ve taken plenty of steps as an adult to improve things, this video was such an eye opener and made me finally see my own reflection!! I’m going to start eating breakfast TOMORROW, even if it’s just some fruit or a granola bar. great work as always!
Hey everybody, I'm 19 years old and weights quite low with 6feets of height, I do skip meals very often, most of the times I take just 1 or 2 meals a day, I've ignored the hunger cues to such an extent that my body has finally adapted to them and I no longer feel the hunger even when I'm hungry, it has done a lot to my body, my skinny body definitely needs some care and attention, I'm writing this comment to highlight this issue in my mind, from the video I took away an idea for following a strict diet plan for atleast 1 week and then observe my body and behaviours towards food for the entire week and then adapt accordingly and build habits to help recover this. Great great video, as always, Answer in Progress. Loved it Keep it Up. Thanks
Hi! My husband had a similar issue when he was around your age (he's 26 now) and we noticed it really affects his mood and tiredness when he doesn't eat enough. We try to do at least 2 meals a day (like a sandwich with chips/fries and some fruit and juice or a soda) and then snacks in between (granola bars, Clif bars, muffins, cookies, etc.) I believe in you! I hope it goes well
@@awkwardotter13 thank you very much 😊 I'm starting right away with all that is necessary for my health. Wishes to you and Your Husband, God gives you all the strength to deal with this. Cheers 🥂
Hey. Just a heads up. Could you please edit your comment to erase the exact weight? Some individuals with eating disorders sadly can't but treat such info as a challenge. Hope you're getting well soon! You survived so far the deadliest mental disorder there is. True survivor. Keep on keeping on!
Thanks team for handling this topic the way you did. My relationship with food is very dysfunctional, because everybody tells me that I am eating wrong, and my food has way too many carbs, less carbs, not enough fruit, too many inflammatory food items, etc. Love your videos.
@@snacktivist That doesn't work for every body. For some, listening to their body is the key to eating what they need reasonably. For others, it can lead to unhealthy eating habits or eating disorders. For example, some people will endlessly eat if bored or stressed. Should they only listen to their body then? Some people don't process hunger signals well or it's something they can ignore with their attention even mildly on something else. Alternatively, some people will have hunger signals even when full. While listening to everybody isn't good, neither is believing you're body and mind are helping you live your best life.
@@wombat4583 believing your body and mind will help you live your best life. Stop messing around with emotional eating (not listening to your body), disordered eating (ignoring hunger/satiety signals), and diets (chronic restriction cycle). If you start at the beginning listening to your mental and physical hunger and satiety cues and block out the diet culture BS, you will be living your best life. There is no other way. If you find that this is impossible for you because of a history of chronic dieting, get professional help
@@snacktivist Your mental and physical states are interconnected and can create problems with each other. There is no ignoring it. It's also completely possible to experience the physicalities I mention without mental distress. There's also disorders and conditions, unrelated to mental health disorders, that can lead to this or even medication that can cause hunger or loss of appetite. At minimum, you're admitting there are scenario's you shouldn't trust your natural responses.
Everybody has to tailor their diet to meet their body-so what’s best for “everybody” could be bad for you. I’ve found I have more food allergies than I realized and sensitivities to some FODMAPS & I’m diabetic so I found this free app Fig you can make a profile of what you’re allergic, intolerant or avoiding & scan the barcodes for foods etc to see if they’re safe! Like one time I took a multivitamin that had pineapple 🍍 in it & didn’t realize because they used the scientific name for pineapple 😅 so this helps that happen less. I wish everyone the best on their finding realistic, healthy relationships with food! ❤
When you mentioned the school assignment to track your food for a week, we also had a similar one when in middle school, but we had to track our calorie intake and output. At like day 5 i realized this was detrimental to me when i was distressed when i didn't know how many teaspoons of olive oil were in a drizzle. This assignment could have easily spiraled into an eating disorder for me, as I've always been somewhat underweight my whole life. To this day I wonder how many of my classmates have eating disorders because of this one week-long assignment.
I had an assignment like that in college. It kinda encouraged me to eat more processed food (the label says how many calories are in it) and also less (because I didn't want to go through writing it down.)
Nobody’s getting an eating disorder from that dumb school assignment. If someone did, they clearly had an underlying issue and it wasn’t caused by a school assignment.
That assignment showed you that most of us don't really know what we are eating - both how much and what's in it. It was scary at the time because you realize you aren't prepared, but that's always true of learning something new. With a bit of practice, you learn to recognize what you are eating, how much, and what's in it, and with that you can make informed decisions easily. You don't need a log book and a nutrition guide to manage your diet; you just need to learn how to judge what you eat and be aware of what you are eating. Making eating a conscious decision allows us to recognize and adjust bad habits when they develop. Once you have good habits, you don't even have to think about it anymore.
Whatever FDA says I try and avoid it. I found myself in this rabbit hole of so many industry lies when I read book "The 23 Former Doctor Truths". Its no wonder why Doctor left her careers
2:03 at least on Europe, expired yogurt is perfectly edible, a couple of times I've eaten 1 month yogurt, and it didn't upset my stomach on the slightest!
Wow! ❤ this! Reveals terrible "lies" and horrible truths. I liked the nutritionist's approach. A food journal can help you discover how different types of foods make you feel. Avoiding processed foods and choosing fresh foods have been great for me personally.
I have a terrible diet pattern of not eating during work and then once im home just eating and snacking non stop because its so available and work isnt getting in the way of eating
This is my biggest issue as well and it’s so much worse when I have vacation time because then it’s just days of binge eating and it make me feel so horrible
I liked the usda suggestions where you put in your body measurements and age and it breaks down what a daily caloric intake looks like that is a bit more specific and individualized.
One of my favourite fun facts is that maktak (whale skin and subcutaneous fat) was considered a fruit/vegetable in Canada's Food Guide because it's an excellent source of vitamin C
Never been a fan of people saying "cheat day", like what do you think you're cheating? The only thing you're really cheating is yourself... why do people not seem to know what the phrase "everything in moderation" means -.-
Yeah. I also never got that concept. It usually comes with an imagination of "good" or "clean" food vs the "bad" food that you cheat with. And it involves a lot of judging others and themselves. Also shame is quasi inherent to this.
Exactly! Glad I’ve gotten over that mentality. I am currently losing weight and still eating dessert most days and ordering/eating out 1-2 times a week. It’s all about moderation! Scheduling in a cheat day is way less healthy than just eating in moderation.
i'm realizing i always thought a "serving" was a meal's worth? so i was extremely confused by why anyone would eat more than one serving in a meal. guess i have no idea what a serving actually is
I was confused hearing it, because it sounds like that. English is not my first language, and here we use the term "porción" (portion), I think it's more intuitive?
a serving size is meant to represent how much of a certain food or product the average person eats. for lots of things it's pretty reasonable, one bagel isna serving, one croissant is a serving, one apple is a serving, a handful of pretzels or berries etc etc
@@catman6089 I'm not sure if that's true in the context of this video because the point is they advise multiple servings per meal in many categories. That is intuitive (although when I googled it said half a bagel is a serving) but when she's talking about how she needs to eat multiple servings of grains and veg per meal, I don't really think the advice is to eat twice as much as an average person would. Unless the average Canadian is underfed, which I doubt. (I left this comment because I also thought that a serving would be the amount an average person would eat in a meal, and by watching, realized that wasn't true.)
@@ArtichokeHunterthe number of servings is going to vary because people vary. An 100 lb women and a 250 lb man don’t need the same number of calories. The also the number of meals a person eats in a day also varies.
@@hastyscorpion yeah they give a range in the guidance as shown in the vid. That's not what I'm talking about, I'm talking about what a serving actually means, which isn't discussion here, but is obviously less than I thought because she's eating several servings per meal and it's not a bizarre amount of food This video is explicitly about eating 3 meals a day though, that's very clear
@@PalashBackup interesting, ive eaten yogurt a year or 2 past "expiration" as long as there's no mold and it tasted the same. Flavored yogurt though, and not greek yogurt
@@ArtichokeHunterreally depends the type of yogurt you get a hold of. Lactose in yogurt can turn into lactate acid as it essentially starts to ferment with time. Always trust your sense of smell and taste. Our bodies are pretty good at telling us when something is wrong. Personally I would be very cautious about anything over a month past sell by date for yogurt.
What really made a difference for me was, "cooking" with only the macros in mind, and trying to use as little effort as possible, when i am not in the mood for some real cooking. For example when its my main meal time (usualy in the evaning), and i am really tierd i make one of my "shoot and forget meals". Like red lentils and rice with sugar free pasta sauce. I weight in the rice and lentils, wash them and throw everything in the rice cooker, hit start and go to the couch to chill. 20 mins later i throw in some tomatos or raw brocc and enjoy the meal. Its really fillig, high in fibers and proteins.
Love the videos you guys make and this one struck an issue i have myself: eating properly. I really appreciate the effort you take in researching and going to the library as well as listening to experts in the field❤ Thank you for creating videos ❤
8:27 *We must all pause here for a moment, and appreciate the time put in to create this visual! The tiny sketched and cut out food products AND the library research paired with it! Plus the besutiful final presentation!!* ❤ This gave me a flashback to when I ended up with this girl in high school who was set on going to medical school (she’s a doctor now), and we had an assignment of build a spaghetti bridge to understand resistance and physics. When most our classmates were done, we were still at the library researching brisge construction. We ended up losing the competition against a classmate who did university matematics since age 13. We won a friendship though and are still friends as adult😊
Best example I can think of is how a slice of a pie is like a" serving " of pie, it's kinda an amount that you would eat in one sitting normally ? Don't quote me on this though
It's defined in the guide. Just a reasonable portion of food that you can mix and match a few of to make a meal. Examples include 1 piece of fruit, 1 slice of bread, or 75g of cooked meat.
@@crissyw1211 This is actually one of the problems with "serving size," because it's not actually intuitive. A lot of what we THINK is a "serving" is actually multiple servings as defined in the guide. For example, 1 serving of grains is 1 slice of bread (35 g), 1/2 cup of cooked pasta or rice, 2 cups plain popped popcorn, or half an English muffin. I think a lot of people would look at those amounts and think, "What?! That's half a serving! That's certainly half of what I'd eat in a meal!"
intuitive eating doesn't work. You can just eat what you think is right one day but it's not by a natural intuition it needs to be built. Following my intuition makes me a very heavy person even eating vegetables. That's because a lot of things are associated with "hunger" that may not actually be hunger.
This is the second video I have seen on this topic and it is just as well done. The other didn't mention the experimentation but I'm really not surprised. Just more reasons for me to never expect anyone else to eat the way I do, but I have issues with food and I'm autistic so I do my best to eat in a healthy way.
Why is there no discussion on how a "serving" of bread is actually really small? A bagel is six servings. Six! That croissant was surely at least four servings. You were eating *way* more than the servings recommended.
idk what bread or bagels you're buying. I just checked a handful of brands on my grocery app and they're all 1 bagel per serving. same with croissants, sliced bread, etc the actual purpose of serving sizes is supposed to represent how much of that food or product the average person eats. obviously nobody is going to eat 1/6th of a bagel or 1/4th of a croissant. yeah there are exceptions (like a packet of ramen being 2 servings) but 90%+ of food products are going to have a fairly reasonable serving size.
They mean serving as defined by the food pyramid, not the food packaging. According to the food pyramid'd definitions, a bagel would be six servings of grain or whatever
@@catman6089The serving for the food guide and serving on packages are actually different. A serving for a food guide in Canada was not actually 6 but 2 servings for a full bagel. OR 1 serving for half. The word serving changes meaning depending on context
i knew i would love this video bc it’s exactly what ive been feeling and trying to work through myself - it’s tough! thank you for the great vid as usual!
Wow, so I only came around to watch the video only now, but I swear like 20 minutes before you uploaded I thought "hmmm answer in progress havent uploaded in a while" and there you are. Lovely video as always :)
I really resonate with the whole "but I don't feel hungry" thing the dietician is talking about and appreciate that insight into mechanical eating. I feel inundated with "eat right to LOSE WEIGHT" bs everywhere I honestly think this is the first time I've seen someone from my side of the eating spectrum. In my personal journey I've found a daily smoothie is a great reliable morning food for me that I can take in slowly without time constraints. Banana+strawberry+protein powder+sweet potato+whatever! Been doing it about 1.5 years and it's turned my diet around greatly!
Agreed. Like Sabrina's work, I hope she follows up with an analysis and a conclusion. Knowing what worked and what didn't is an important part of knowing what you should try in the future.
I was upset watching this video until I saw you explaining the new pyramid and the recognition that the old ones were lobbied. I like the plate version and I think I’ll try to make some adjustments.
this was a great video! interesting history of the food guide and insightful conversation with natalie the dietician. wonderful work melissa! i enjoyed this video and channel a lot.
I was studying this exact subject some months ago. Man... When I ran into the expression "rice eaters", the differences between Africa, Asia, Europe regarding "proper diet", things became weird. Also the question: Is there a proper human diet? Or we have proper human "diets", based on where you come from? And most fun fact, when I was a child, I also learned about that exact food guide, but from where I come from wheat does not even grow and it was put as the ground of our diet.
As someone who grew up as a large lad, 300 pounds, I went to culinary school to try to be healthy. Happy to help you learn how to make some easy meal prep.
this is surprisingly such an informative video! i thought it was gonna be another one of those mindless challenges but no u actually learnt something and i did to you just got a new sub
Canada’s updated food guide is much better than US’ one which is also a plate but no images of food and we didn’t part with our dairy at all for lobby reasons. 😢
9:48 Still wild to me how canadas like stereotyped as a great place when there’s so much f*cked up history regarding indigenous people (I’m from the us so I also acknowledge that yes the us government has done some awful things too but I feel like more people know about it? Idk it might just be because I’m of indigenous decent (not culturally indigenous though.) so I grew up hearing family talk about it more. I’m maliseet/Passamaquoddy unfortunately my great grandfather and his wife left the reservation because his mother was abusive my nana (his daughter) is probably the last person in my immediate family who’s culturally indigenous because she still went to the reservation and continued interacting with family there.)
Eating healthy is about eating the right amounts (and types) of carbs and dietary fats for you, getting enough different proteins, and getting a healthy variety of micronutrients (vitamins and minerals). Carbs are one of the two main source of energy from the food we eat, proteins are important for structural purposes like growth and repair of the body as well as a minor source of energy, micronutrients are important for a many different functions within the body but generally dont provide much energy, if any at all, and fats are the second of the main energy sources in food. Carbs are split between sugars, starches, and fibers. Sugars are simple carbs that are absorbed quickly by the body and include fructose (healthiest sugar, which comes from fruit), lactose, and sucrose (processed granulated sugar). Starches are complex carbs that are broken down into glucose and absorbed, resulting in a slower absorption of these carbs which means less of a spike in blood sugar levels than with sugars. Fibers are indigestible carbs that absorb moisture and add bulk to digestive tract contents, which helps digestion work more smoothly. Proteins are in both animal and plant products. They are generally categorized to be either "complete" or "incomplete" based on if they have all 9 of the essential amino acids or not. Animal based proteins tend to be more complete than plant proteins, though there are a few plant proteins that are complete proteins as well. As long as there's a reasonable variety in the food that's being eaten, it's not really too important to track what's a complete or incomplete protein. Micronutrients are things like vitamins and minerals, and If you're eating good and healthy meals with variety from meal to meal, you'll usually get everything you need in the way of micronutrients. Fats come in 3 types which are trans fats, saturated fats, and unsaturated fats. Trans fats are actively harmful to your health as they raise bad cholesterol and reduce good cholesterol and should be avoided (they're are even banned in the US). Saturated fats are not exactly good for you as they raise your bad cholesterol but they also raise your good cholesterol. Lastly, unsaturated fats, which can be either polyunsaturated or monounsaturated fats, are actually healthy in moderation as they can lower bad cholesterol when used in place of saturated fats. Polyunsaturated fats are especially beneficial as they are what's called essential fats, meaning the body requires them to function normally but doesnt make them within the body. It's worth noting that there's discussion that there's not enough conclusive evidence that saturated fats increase risk of heart disease, however, replacing saturated fats with unsaturated fats does still reduce risk of heart disease.
The studies concerning heart disease and unsaturated fats really just lower LDL cholesterol, which isn't an accurate way to measure your heart disease risk. Triglyceride/HDL ratio is honestly a better measurement, and there's even a heart calcification test that can be taken that's much more accurate. Our brain is made up of 60% fat, and it should actually primarily be saturated fat. Books like The Cholesterol Myth and Change Your Diet, Change Your Mind that go into further detail. Essentially, seed/vegetable oils shouldn't be used as often as they are, considering many of them were manufactured during WW2 to lubricate engine oil. After creating a massive surplus, processed food companies started selling to the public and making a market out of waste products. Historically, these unsaturated fats have only been industrialized for the past several hundred years, while saturated fat has been around for millions of years and contributed to the reason why humans have energy-intensive brains in the first place. All of this to say, saturated fat is healthier than most people think since it's been around for millions of years and we're adapted to utilizing it for our own bodies. The plant-based "heart-healthy" oils are often just waste products disguised as a healthy alternative. Most of them are oxidized *in the bottle* because they're so fragile. People should also look up how they're manufactured. The process involves industrial-level solvents, processing, and deodorizing for it to be shelf stable. When was the last time we deodorized animal fats through a chemical process to be able to sell it for human consumption?
My boo is a teacher, and she doesn't really have time to cook. She'll work games after school, and sometimes won't get home til 8 or 9 pm. To get around this I got a vacuum sealer. I visit every so often, spend a bit of time with her doing home improvement things, and one of the things I always do is intentionally make way too much food. I take the leftovers and vacuum seal them in individual portions. On nights she doesn't feel like cooking she can pull something out of the freezer, maybe make some rice, and have a hot, homemade meal with minimal effort or time investment. When I make chili it's a 2 day process. For her it's as simple as making a grilled cheese while the chili heats up either in a pot of hot water or the microwave. You could try something similar. Some of the things I've found that freeze well are pulled pork, sliced marinated pork for ramen, pot roast with carrots and potatoes, most soups without delicate veggies, Japanese curry (her fave), most Indian curries without delicate veggies, and various types of rice. It's a way to take a day with motivation and use that to balance out the days where about the best you can do is throwing something in the microwave.
9:23 YIKES🤢. Experimenting on kids that the government themselves took into their custody.... And the experiment is starving them... I would feel guilty literally just using those food guides 😭
From what I understood, they took the kids away from their parents to disconnect them from their heritage, culture and family bonds. It was problematic and wrong in so many ways.
the intersection of hunger cues with habits has been really true for me. i never used to eat breakfast due to issues with my sleep schedule and i never felt like i needed it. i was forced to reincorporate a decently sized breakfast when i started a new morning med that requires a full stomach, and after a few years of that i really don’t know how i ever managed work/school on empty
Get yourself a rice cooker that has a "keep warm" setting! I make ~2 cups of rice a day per person. Then I just make/prep multiple meats/veg to throw on top. Easy for the weekday meals.
Keep warm is meant for small portions of time (think single meal period), bacteria/mold will still grow under a keep warm setting. Food can be kept up safely for up to 3-4 hours if kept over 140°F and if cooled, can be reheated over 165°F. Just cook rice when you need it and have fresh whenever you want it!
@@austinseph1 I’m aware. My rice cooker makes rice at 8am then I clean it out at the end of the day after dinner 5p. Keep warm setting never goes over 10hr. Not super safe but it’s a risk I take to always have warm rice lol
yeeaah definitely not a good idea to keep literally any food product between 40°F - 140°F (4°C - 40°C) for more than ONE hour, let alone twelve. count yourself VERY lucky to not be getting food poisoning constantly, and definitely don't recommend this to other people. foodborne pathogens and bacteria grow EXTREMELY fast under those conditions.
@@catman6089 According to my rice cooker's manual (Zojirushi) it says it's safe to store rice in the rice cooker on "keep warm" for 12-24 hours. Also the keep warm temp is 65C/150F which is above the "danger zone" temp range. So yeah it's safe BUT, I should have mentioned that people should consult with their owners manual.
6:57 oh man, when I saw #6 I was like, oh gawd!, that's basically French eating in a nutshell, lol, I don't follow any eating rules really at all, just as long as I get enough veggies and nutrients through the day, but when I'm around French people, since I live in France, it tends to go like this, not always, but they tend to be strict on meal times, and sometimes strict on what foods are eaten when. Ever want to see a really frustrated French person, send them to Korea with only a vague idea of the culture and see them struggle for dinner options, hahahahahhahaha, because a lot of restaurants close around 8pm there, at least in the areas I lived in.
One thing Melissa touched on was relationship with food and habits. A decade ago a traumatic life event led me to wanting to improve my physical health. I was obese. It was something that came about slowly when I first left home, and though my weight had stabilized years ago, it wasn't a healthy weight: I was 5' 10" and 240 lbs. I decided to do something about it, but I knew exercise alone wasn't going to work for me and that I didn't want to follow any fad diet. Instead I read a book called The Hacker's Diet which focused on why we eat, what we eat, and what it takes to actually lose weight, which inevitably comes down to some amount of starvation. It took a controlled approach, using engineering methods of monitoring and adjusting, but with clearly set out goals that were reasonable and attainable: things like 500 calorie deficit per day, losing 1 pound per week. It didn't talk about any food restrictions or any exercise requirements: simply monitoring and planning. It started by assuming that you're intuitive eating expectations (your "eat watch") wasn't sufficient and that you need deliberate, external control to help you learn more realistic expectations and healthy habits. The intention was to slowly but steadily lose weight until reaching a reasonable goal, and then being able to maintain that weight consistently, while ensuring you were happy and comfortable with your new habits.
Yeah I think it’s funny that growing up I was taught that diary is a necessity that you’d be unhealthy without. Not only is veganism a thing, but also many cultures where little or no dairy is used at all.
I’ve been on a similar journey recently where a host made me breakfast every day with specific food groups while I was on vacation and it gave me so much energy for the whole day, so now I try to reproduce those foods groups for my breakfasts and it’s really been helping.
The struggling to eat the required amount of grain is wild to me. Here in the states on a 2000 Cal diet, just thinking about carbs in my mind puts me over the limit for the day. One time I was sleeping soundly and a few miles away, a bread truck gently applied the brakes, and it was enough to put me over. The struggle is real (inverted)!
The first 100 people to sign up using my trainwell (formerly CoPilot) link: go.trainwell.net/AnswerInProgress get 14-days FREE + $25 off on their first month with trainwell!
kk
Okie
There should be a clear declaration that the video is sponsored BEFORE the sponsorship read. Immediately after the content warning would be the best place.
Without a declaration BEFORE the ad-read, this violates TH-cam TOS and advertising laws in the US.
i mean at this point you've got to at least a-b test putting sabrina in every thumbnail vs putting others right? or just making others' faces bigger in thumbnail? something seems to be diverging...
0:15 "I know that's not good"
I'm gonna ask the question you didn't (in the video): "What concrete reasons makes you believe that isn't good?"
A lot of people believe you should eat a certain number of times a day. But nobody really stops to ask what concrete reasons have led to this belief.
You may have some. They might be good reasons. But most people don't think about it, much like they didn't think about why the food pyramid is the way it is.
"The Canadian government intentionally starved Indigenous children."
*Directly into an ad from Canada about how great immigration is*
Ah, TH-cam ads. Always relevant. -.-
I got an ad from tui airline 😭
adblock
To be fair the ad agrees with the idea that Canada is better for immigrants than it is for indigenous people
Ha 😂
Hahahaha 😢😢
I'm more worried about how casually that news was said in the video. Obviously that's not the point of video and she still acknowledged it
But it's still fucked up
Love how AIP videos are Taha vibing in existential crisis, Sabrina torturing herself or Melissa obsessed with food
@loganrh sharing the human experience and their personal adventures is something, even if it isn't hard-hitting journalism or whatever. And that's okay
@loganrh it’s lucky nobody is being forced to watch certain videos as there doesn’t exist a single video that everyone would enjoy, I’d assume that almost all videos have a small minority of people who enjoy it
Edit: to be clear I’m talking about all videos on TH-cam not AIP
Perfect balance
She has a really nice figure, its too bad shes brown. I wouldnt make a baby with that blood.
I actually laughed out loud
My 3 main takeaways from this video are: Canada intentionally starved children in human experiments, food guides contain corporate propaganda, and if I never eat breakfast, I lose hunger cues that only make me think I don't need breakfast, even though I do. What a roller-coaster of a video!
Sounds like a good summary!
Is Canadian bread real bread?
@@Skatted Canadian ""bread""
@@Skatted its toast bread.
I am sure there is good research into intermittent fasting. I don't think skipping breakfast is cut and dry. Marketing has played a roll in saying its the most important meal of the day. For years I skipped breakfast and I don't feel like my life was worse for it. When I started a full time job, where my lunch might be later than I was used to that was where eating breakfast made a difference. I ate less at lunch and dinner, but eating breakfast didn't change my weight. Drastically lowering my carbs and increasing fiber made a bigger difference in how I feel, and my weight.
If you guys thought starving children for food guide recommendations was fun, consider that Canada only just banned forced sterilization of indigenous women 2 days ago!
Aren't the British so amazing 😍
Wtf 😮😢
Forced sterilisation sounds scary, until you remember Russian government banning childfree propaganda and calling the movement extremist (and you could get in trouble for just saying you don't have children, our police can be like that) seriously discussing a childfree tax... That's monthly and bigger than the median monthly income. Of course they proposed a different solution - increase income tax for people without children, even if they medically can't have children...
This almost sounds scarier.
@atriyakoller136 nope, sorry that's bad too, but forced sterilization is still worse
@@atriyakoller136 conservatives are always proposing bogeyman things that never come to fruition. personally id say thousands of women going to the hospital and coming out having found out while they were asleep that the doctor decided you shouldn't be able to have children anymore because he doesn't like aboriginal people and tying your tubes is a million times worse than russians just saying things that don't exist
Yeah, it's probably a bit of a red flag when you look at the "serving requirements" of the food pyramid and realize that it's calling for you to eat somewhere around 20 servings of food per day, while your idea of a serving is large enough that the average meal only contains 2-3 total servings of food...
The thing about serving is that are just an arbitrary measurement to compamentalize how many calories and nutrients are in a certain measure meant of food. But the word sounds like how much you should eat of something in one sitting.
The thing is they don’t say how large a serving is. A bagel for example is 5 servings so it’s likely Melissa was underestimating the amount of grains she has to eat
frankly, Melissa should have defined her terms at the start and figured out how much a serving was for most foods, then gone from there. good that she at least took the new food guide into account
I don’t know about other countries but the Australian food pyramid/rainbow/plate always said on it how big a serve of something is. Eg a serve of vegetables is 1 cup raw or half a cup cooked, a serving of protein is about the size of a deck of cards, etc. So I eat *at least* 4 serves of veg in a salad that’s actual meal sized, rather than a limp piece of lettuce and two slices of tomato and cucumber like you get with most pub meals.
afaik what counts as a "serving" on packaging is fairly arbitrary and is determined mostly by the company producing that food, so there's no real consistency there. So that can't be what "serving" means on a food guide. But at the same time, if it's not clear about what it _does_ mean, that's just asking for problems.
I could be wrong about this, but I have the feeling that _proportion_ matters a lot more than _amount_ overall. Of course if you eat too little you're going to lose weight, and if you eat too much you're going to gain weight. But so long as you're eating things in the right _proportion_ it should be relatively easy to adapt the amount you eat to your body's specific energy requirements, without ending up eating too much or too little of particular kinds of nutrients. And it's probably a good idea to keep that proportion in mind even when preparing individual meals, not just over the course of an entire day.
At least I think that, if the ideal ratio of overall nutrients is 50% fruit/veg, 25% grains and 25% protein, the ideal _meal_ also consists of 50% fruit/veg, 25% grains and 25% protein, regardless of whether you're having a snack or a full 3-course dinner. It's okay to deviate a bit from that, especially for smaller meals, but it makes it so much easier to conceptualise your nutrient intake.
So the whole "x servings of y per day" is definitely just going to be the cause of a myriad of misunderstandings. Whoever decided on that phrasing was likely either not thinking hard enough about how it would be interpreted, or thinking too hard about what they're going to spend all the money on that the food industry lobby bribed them with.
i've been learning a lot of canada's indigenous history through my canadian history class, and it has been both eye opening and utterly horrifying. thank you for acknowledging it in the video, I didn't know the residential schools intentionally starved kids for a study on food-- thats horrible!
Ah the joys of British colonies and their horrific treatment of natives
I didn’t know that until this video… and I’m Canadian :o
@@SkattedAll colonizers treated natives poorly (and I'm being too soft with that word). But the British were probably the most evil to colonize America.
And the abuse and exploitation of indigenous people continues today.
German here. Would you please hold my beer for a moment? Thanks.
The new food guide is a huuuuge step up. Honestly very nice to see that we aren't expected to eat our body weight in bread every day anymore.
But bread is so tasty…
(Except rye, fuck rye)
@@Haddleton Well, if you choose a job that involves a lot of physical labor, then you can eat more bread. Unfortunately, most of us don't need that many carbs.
Bold of you to suggest that I would let my health stop me from consuming absurd amounts of bread
Tbh I’m not sure how i’d be able to hit 2500-3000 calories and 100g+ protein with that guide
@@Haddletonwth rye bread is the best bread that exists D: (tbf i dont know what kind of "rye bread" you guys are served in northern america)
Interesting. The food pyramids seem to have corporate sponsorship. As an indigenous child I was not able to eat post-contact foods like dairy and wheat products. My traditional foods are what keep me healthy. Nuts, wild rice, groundnuts, beans, maize, and all the vegetable. My grandmother passed down the recipe for nut soup, made with all sorts of nuts, ground nuts, sunchokes, pepitas, and sunflower seeds. Ground nuts and sunchokes are like potatoes. There would be wild greens and vegetables in the soup. Now I'm hungry...
Hopefully you still have that recipe intact! Gotta preserve as much as possible 📖📖📖
@@prayagsuthar9856 The only problem is getting bear fat. She used beaver fat. I use Polynesian coconut oil nowadays. Jest sayin'...
@@GeckoHikeryou willing to share that recipe? It sounds super interesting and wholesome
@@gaviswayze9696 I've adapted this recipe for the 20th century. A couple of handfuls each of crushed walnuts, pepitas, and sunflower seeds, sliced sunchoke roots, potatoes, groundnuts (Apios americana), water, some fat, a few sliced hot peppers, chopped kale or collard greens when I can't find wild edible greens. I start the modern version off with ramps or onions sautéed in coconut oil. You could use bacon fat. Then add water and simmer for a few hours. It is soup and you can season to your taste. You can add meat, of course. I add venison sometimes. The Cherokee name for this is Kanuchi and there are other variations. The nuts dissolve into a creamy gravy. Some people add winter squash. Sunchokes are also called Jerusalem Artichokes. You need to grow them yourself or substitute with any root vegetable, like parsnips. Or leave that out. It is a "use what you have" type of recipe.
To be fair, it's not very practical to give people a food guide filled with unfamiliar things. "Eat eggs, bread, meat and milk" isn't solely the product of corporate sponsorship, it's a need to recommend food to people that they're actually going to eat. Most people back then wouldn't have known what a "ground nut" was, wouldn't have known where to get wild rice, and wouldn't have known how to cook beans.
I remember being a kid, being taught the pre-2007 Canada food guide, where grains were considered the most important food group. When I got a bit older, it was after 2007, and in class, I was given the 2007 food guide and was so confused on why fruits and veggies were now considered more important.
Also, the fact that the Canadian food guide was based on human experimentation on residential school kids is both shocking and also unsurprising. I literally yelled an expletive when I got to that part.
People forget that essentially all our understanding of pain and pain managment(and that twins and in fact NOT psychic) comes from nazi experiments, there is not that much medical research into fundamentals that can be done ethically so all of it comes from truly horrendous situations where ethics were already thrown out the window
I'll never forget my stepdad saying that if I don't eat (more) bread, I'd never get enough fibre. This conversation was brought up because I steamed some green beans to go with leftovers for lunch and he got upset I ate too many vegetables.
It was specifically about the 'imbalance' of too little bread, too much vegetables, since the vegetables were additionally bought by me at the market that morning and not meant for dinner.
I was a kid when America switched from using the food pyramid to the food plate diagram. And I understand how, like, as a kid you totally don't understand why things are changing like this. A kid isn't going to grasp that their dietary guidelines are shaped by a government balancing industry lobbyists against nutritionists. A kid just wants to eat.
Switching to the plate visualization, like a pie chart, is definitely a step in the right direction. After all, who even knows how much food is in "a serving"?
People who read the documents that were published, which absolutely had a description of what each serving size was. Didn't make it any more intuitive though.
That exact "plate model" was the guideline I was taught 20+ years ago. Well done Canada to pick it up in 2019 haha
I also like it, because it shows more proportions than fixed amounts. Someone who eats less overall can still get reasonable proportions using this, but if you go by number of servings, you might be full before you get all of them, and you may get unbalanced if your missing servings are mostly in one or two categories.
@@nienke7713I think it depends as it can be hard for someone to know how much to eat. I think a perfect food guide will never exist and unfortunately some people like numbers more (me) and some people might actually do legit better with this sort of pie chart but as foods are often of different densities I think most don't actually know how much they need to eat.
It says it on the product label. Food guides also give measurements. Btw, one of those slices of bread was over one serving, was possibly 2 servings. Weigh your produce, an apple can be 2 servings of fruit, a one serving apple is the size of a “lunchbox” apple. Once you get the feel for what a serving size is, it’s actually easier to see you can do this. Also, you have to look at your calorie needs. A 6’ 185 lb man who works construction needs a lot more calories than a 5’5” female office worker. A 5’5” waitress needs more calories than the same size person who sits at a desk all day.
the food pyramid succeeded.
At least it succeeded in it's purpose, which is to represent the interests of lobbyists (aka capital), and sell you hella corn.
this is why communism was better
They're at it again with body positivity and intuitive eating. If you think your "body", which evolved to be food-obsessed in an environment where food is scarce, will at some point prefer an apple to anything with an ungodly amount of fat and sugars, you should think again.
@@polycultural-capital-enjoyerI agree in principle, 'intuive eating' probably only works for people who have trained themselves to eat healthy. But sometimes I genuinely crave an apple.
@@polycultural-capital-enjoyerYeah, intuitive eating only works if you have experienced a lot of healthy meals. Intuition is based on experience.
@@BryanLu0 If you listen carefully, that's what the nutritionist was basically saying. train up your intuition to be good by eating at the right times of the day and a balanced diet, then start intuiting from there.
Another thing that connects to food/eating in general that’s a myth: that little tongue chart that defines what flavors are tasted by certain parts of the tongue. Honestly, why in the actual world would the taste buds be divided that way? A few parts are more sensitive to certain sensations, but flavor isn’t decided by tongue sections. It’s something that’s pretty easy to disprove yourself.
I still remember in my Highschool Psychology class having to taste different things to see how it tasted sweeter, more sour, etc on certain parts of the tounge and being confused why it didn't really feel that way, but going along with it because we were told thats how tounges work.
A lot of it is in your nose anyway.
@@Seshirya the irony of confirmation bias happening in a psychology class 😫
If I remember correctly certain tastes do go to the back of your tongue but it isn't as specific as that stated. Nor is it because the tongue works in sections like that.
I think it's more like the tip of your tongue ends up touching/tasting a lot of different things over time.
And that because smell is part of taste so when it gets further back it's closer to the nose as well.
Of course, this is based on what I remember from somewhere (don't even remember where from) and I don't know how accurate that information was.
So take my comment as factual, I'm not qualified to say what's wrong or right here.
@@Seshirya I did feel like the taste changed depending on the part of the tongue, but likely just because I was _trying_ to feel it. I'm still kinda mad about being taught something so blatantly incorrect though. Where did that myth even some from and how did it get into schools worldwide?
Excellent work not boiling down your findings into some arbitrary Yes or No answer to a made up click-bait question. Having experts describe the complexity of diets is a real boss move.
Great work Melissa!
She fully made this clickbait and lacked a lot of truth in the video.
One major issue I've found with trying to eat healthier is that fresh ingredients that are conducive to healthy, tasty meals are highly perishable. I can buy a giant bag of spinach or chicken breasts or carrots, but cooking just for myself, it's hard to find ways to eat all that stuff before it goes bad without making the eating itself a chore just due to being so tired of whatever dishes I know to use them in.
I honestly think this is just me not knowing how to *actually* cook because, while I can follow a recipe and make a tasty product, I'm then left with all these leftover ingredients that can't last forever and I don't know what to do with. It feels awful when I find a tasty dish, make it a few times, get bored of it, and now either need to waste food or eat the same thing for lunch and dinner every day until I hate it. And I'm not skilled enough to know "ooh! I can use these for this other different dish instead," and get too exhausted to try and research "what the heck can I do with all this dang cucumber without buying 20 dollars worth of other ingredients that will just repeat this cycle in 3 days?"
It feels like if I lived in a bigger household, it'd be easier because the same ingredients get eaten faster and (hopefully) I'd have the extra income of whatever partner is also eating my food to counter that extra consumption. After all, making a meal is some amount of effort while making double the amount of food for the same meal is only marginally more effort, not double.
One way to compensate is to use frozen ingredients. Not all frozen ingredients are of the same quality as their fresh counterparts, but many of them are, and some are of even higher quality because they are so fresh at the time of freezing.
Your topic was brought up by a cooking youtuber @EthanChlebowski. I think this was the video th-cam.com/video/srMEoe_5y6g/w-d-xo.html
Anyways, cooking by following recipes can be wasteful and expensive. Deviate from recipes or watch more general cooking techniques.
personally as someone who lives alone and cooks for nearly every meal (and also likes to get a good deal, which often means the larger bag that's on sale) i freeze just about everything. whether that's making a big batch of chili and freezing it so i don't get tired of it, or separating out the fresh bell pepper I can reasonably eat before it goes bad and chopping and freezing the rest for later, it makes my money go a lot further and reduces my food waste to nearly nothing. the amount of freezer space i use for one person is a bit ridiculous, but then whenever i'm cooking i'll go first to what i have fresh still that i need to use up and then grab other veg, meat/fake meat, bread products, etc. from the freezer.
In case it helps: freezing is your friend. If you're using only one chicken breast now: freeze the rest immediately, in the portions you'll use them (so: separately if you only use one at a time). Also, carrots last quite a while if you buy them whole rather than cut; but also a little bit of vinegar (just a little!) over cut vegetables like carrot or bell pepper can help them stay fresh just a bit longer. (Like: a couple days. I'm not talking about pickling anything)
Spinach is still my nemesis, to be honest. I mostly just try to use it in everything for a few days and try not to feel bad if I can't eat it _all_.
I'm sure you'll get the hang of it, it's taken years for my partner and I to get a real rhythm around cooking. The planning is always way more work than it seems, but you build up an understanding over time.
A lot of learning to cook is just experimenting. One thing that can help is to think of the ingredients within categories of food as relatively interchangeable; a vegetable you have on hand could potentially be swapped in for what a recipe calls for, for example.
And as other replies said, freezing is your friend (canned food too).
But then, you are also right about the disproportionate amount of labor in cooking for one. The idea that it's normal and necessary to cook for yourself as a default is an unrealistic modern expectation. (Have listened to Dr Sarah Taber rant about this.)
The dairy requirement can begone, it literally hurts you if you are Asian and aren't adapted to big dairy intake. Asian kids with crazy acne and skin problems? Modern dermatologists told my baby cousin to quit raw dairy. Wish they had that kind of science in my time instead of just selling more facial cleansers and telling me to do more laundry while giving kids milk in school as the only drink option with drink milk campaigns 12 years long.
wait, so you're saying my acne might be because i eat yogurt? 😭😭
@@LivVirtual Yep. Stop dairy, stop acnee.
This is the old food guide, the new one does not recommend any dairy and promotes plant based proteins
Im hella lactose and intolerant, but I never knew that when I was a kid. Its funny because I think the thing that saved me from breaking out really bad, is that I never liked the taste of milk. So I always threw away my carton of milk at school.
@@LivVirtual Depending where you live, there's the potential that growth hormones allowed in certain countries/jurisdictions to raise animals can effect your own hormones which may lead to acne. There's various things that can lead to acne and genetics is also a giant factor. Can't really say anything about your personal circumstances, though.
I was so happy when the dietician mentioned mechanical eating! I used to skip breakfast and lunch because of depression, and after a while of that, I just didn't feel hungry until around 15:00. That means I went about 17 hours without food every day. Literally didn't think it was that bad until someone calculated that time duration for me simply because I didn't feel hungry. Please please eat. Even if you're just gonna skip breakfast, think about how many hours ago you last ate.
isn't that intermittent fasting though?
Yeah that's literally just a practiced diet, as long as you're actually eating sufficient calories for the day in the period afterward, I think you should be fine
not eating for 17 hours, or intermittent fasting is actually totally safe
Intermittent fasting generally caps at 16 hours; 17 isn’t good and 12ish is more ideal from what I’ve read
@@Rubicola174 This is so important!! Intermittent fasting, like any sort of restrictive diet, works for *some* people, definitely not everyone. I've tried every common variation of fasting under the sun just because I like fasting, but it's absolutely wrecked me.
A lot of people's brains will get weird during fasting. Intermittent fasting and OMAD got rid of my hunger cues entirely, often to the point at which food at any time of day sounded vaguely repulsive and nauseating. On the other hand, alternate day fasting and extended fasting made my brain freak out, and always ended in a binge or overeating. Putting my body through these extremes ruined my gut biome and heart.
And whenever I comment on how unhealthy it can be for some people, I get brigaded by intermittent fasters insisting that it's perfectly fine for everyone and has no lasting consequences. Usually these people are still in their "honeymoon" period- they've lost a lot of weight in a short period of time, but they haven't been doing IF long enough to experience the negative consequences, and are convinced they can just stop whenever or keep going indefinitely without consequence.
I just wanted to hop into the comments to say thank you SO MUCH for this one. I’ve always known I don’t have healthy eating patterns, even though I feel I often eat healthy things. This really gave me a mirror and the dietician at the end was super helpful. Felt very very relatable 😅
Thank you so much for sharing your journey! I've struggled a lot with my weight over the years, and renegotiating my relationship with food has been a big challenge of mine
Whatever FDA says I try to avoid it. I found myself in this rabbit hole of so many industry lies when I read "The 23 Former Doctor Truths". Its no wonder why Doctor left her career.
Totally agree on FDA...
thanks for sharing that book im checking it out now
I finished that book 2 weeks ago and I can say that is amazing book. Would also recommend it. She helped me with so many of new health routines and it was actually interesting to read what she revealed about Industry and how they manipulate society.
Yikes
If you don't mind repeating meals, you can try batch cooking. Cook one recipe, divide it into four portions, eat one, put the other three in the fridge. I don't think cooking three times a day is realistic for most people.
Yeah meal prep is huge
I hate repeating meals, so I freeze the remaining portions!
Ingredient prep is the boss!
It sounds like the new Canadian Food Guide went through the same problems as the Brazilian one published in 2014 - including attempted intervention from the industry lol. The Brazilian food guide doesn't give specific "serving" orientations, but it talks about the social and emotional aspects of food and, in great lengths, about levels of processing. There was a very angry reaction from ultraprocessed food brands about creating a separation between processed and ultraprocessed foods. Later, lobbyists tried to stop new legislation that requires all processed and ultraprocessed food to have visible warnings about aditives, sugar, fat and sodium on the label.
Brazil has miles to go in many ways, but I love our Food Guide and our food security departments with all my heart!
Huh, interesting. In Finland, we've had the "plate model" of nutrition for aaaaages. It's really easy to learn and use, even for kids, because you almost always have a plate in front of you when you eat. I still refer to the model like daily! I also struggle with eating regularly, but having the mental model in my mind helps me identify why I might be feeling hungry even when I've eaten - usually it's because I've had too little protein that day.
When I started school, I remember the model being 1/3 each of carbs, protein ("meat or fish" I think it said) and veggies with a glass of milk and slice of bread, but it soon changed to 1/2 veggies and 1/4 each of carbs and protein (still with the milk and bread). And it's always recommended whole grains and low-fat products.
I just checked the most recent guide and it's the same, just with adjustments to include vegetable proteins and non-dairy alternatives. Also there were some adjusted models for "active" people (athletes) and the elderly, which was cool to see!
There are plate diagrams that people use for visualization. I think it's good for a general understanding but plates also vary in size. It's why sometimes people who overeat downsize their plate sizes to help control, and while other's use plates and some serving sizes as their self-denial that they don't have eating disorders. Anyway, I just wanted to point out that food visualization can have both positive and negative effects depending on the person/interpretation.
@@wombat4583yup and can definately be a negative I find the plate model hard for me to understand considering different foods have different volumes.
It’s really nice how AIP has three people, adds a REALLY nice variety.
The fibre/protein/carbs/fat thing is how I eventually boiled down all the lessons from the semi-disordered eating of my mom (who was trained as a dietitian and worked as one for a few years) and kept that last gentle nutrition principle of intuitive eating. For me, IE really helped me let go of my obsession with various foods that were forbidden to me. They DID, in fact, get boring after I ate them all the time, and I found myself wanting other things.
One good piece of advice my mom did impart on me though was that when studied, most families have like, 10ish meals they make on a rotation all the time. This usually includes leftovers for a day or two. We now live in such a void of food content that makes it seem like everyone is making different meals all the time but really, a lot of us are eating the same things over and over and are perfectly happy that way. So if you're just starting out- not everyone is cooking tons of stuff all the time! Most of us are eating the same 10 recipes over and over again! If you can cook even 5 different recipes for meals you are doing great :)
As a kid in the 2000's, I was so confused how I was still gaining weight despite not reaching Any of the food pyramid minimums.
How much bread am I actually supposed to be eating ?! More? No!
Weight's related more with macronutrients than micronutrients. How many grams of sugar are in each of those slices of bread? Plus, like you asked, how much, or how many slices of, bread qualify as a "serving"?
It was mentioned in the video that it was changed from minimum to recommended diet at some point.
I was not fully aware of that change either.
Or maybe you just don't know what a serving is. The old canadian food guide suggested an average of 6 slices of bread during the day. That's equivalent to two toasts, a sandwich and a cup of pasta. I will tell you now...most people eat way more than this. I think most people even gloss over how much vegetables they eat and rarely eat the proper amount of vegetables in the first place.
Thank you for talking about the connection to residential schools - I think many people still don't realize that children were forcibly starved (and therefore often killed) by the government.
Thank you for making me hungry. I’ve been laying in bed for hours because I haven’t felt like getting up to eat, but seeing you cook all these delicious dishes is forcing me to listen to my body.
Thank you. I learned a few things here. I had no idea about losing and regaining hunger cues. Also, I hope you make a followup video as your relationship with food and energy progress. All the best to you!
To be fair a croissant and a slice of bread are about 3 servings of grain technically (each). So you were overeating the grains with the pyramid. Nevertheless in Mexico we also favor the plate “el plato del buen comer” 😅
Maintenance Phase, the podcast, has a great episode on this from the USA side of things. Our food guide (previously the Food Pyramid, now MyPlate) still has dairy and doesn't really discourage highly processed my grains enough
Yes! I thought of that epidode as well.
Also, Maintenance Phase is just such a good podcast, I learned a lot from them.
I love Maintenance Phase!
Would love to see you take a next step and test out “cooking for one” cookbooks. I’ve also just followed a lot of CookTubers that do meal prep or just have hands on ingredients that make pulling meals fast! Appreciate this food journey.
Grains used to be such a large portion because they were filling and easily accessible. It wasnt until we got a lot of industry and infrastructure that we stopped being as dependent on grain for filling our stomachs.
Also. If you work in a factory and need 3000+ calories per day.. you really need a craptastic amount of bread
Melissa, thank you so much for this video-I can’t even begin to elaborate how much of an impact it had on me. I’ve been skipping breakfast for god knows how long now, and I always used the same reasoning mentioned in the video: “I’m not hungry when I wake up.” I’ve become trapped in a cycle of then not eating anything until I’m STARVING, and then overeating later in the day to compensate for the lack of nutrients during the earlier part of the day. I definitely grew up eating in a disordered way and while I’ve taken plenty of steps as an adult to improve things, this video was such an eye opener and made me finally see my own reflection!! I’m going to start eating breakfast TOMORROW, even if it’s just some fruit or a granola bar. great work as always!
Hey everybody, I'm 19 years old and weights quite low with 6feets of height, I do skip meals very often, most of the times I take just 1 or 2 meals a day, I've ignored the hunger cues to such an extent that my body has finally adapted to them and I no longer feel the hunger even when I'm hungry, it has done a lot to my body, my skinny body definitely needs some care and attention, I'm writing this comment to highlight this issue in my mind, from the video I took away an idea for following a strict diet plan for atleast 1 week and then observe my body and behaviours towards food for the entire week and then adapt accordingly and build habits to help recover this.
Great great video, as always, Answer in Progress. Loved it Keep it Up.
Thanks
Hi! My husband had a similar issue when he was around your age (he's 26 now) and we noticed it really affects his mood and tiredness when he doesn't eat enough.
We try to do at least 2 meals a day (like a sandwich with chips/fries and some fruit and juice or a soda) and then snacks in between (granola bars, Clif bars, muffins, cookies, etc.)
I believe in you! I hope it goes well
@@awkwardotter13 thank you very much 😊 I'm starting right away with all that is necessary for my health.
Wishes to you and Your Husband, God gives you all the strength to deal with this.
Cheers 🥂
Hey. Just a heads up. Could you please edit your comment to erase the exact weight? Some individuals with eating disorders sadly can't but treat such info as a challenge. Hope you're getting well soon! You survived so far the deadliest mental disorder there is. True survivor. Keep on keeping on!
@@Freaky0Nina No worries, was not aware about this ... Removed the weight... And thanks 😊
Just ready a ton of real unprocessed foods. Nuts and avocado etc have a good about of fats
Thanks team for handling this topic the way you did. My relationship with food is very dysfunctional, because everybody tells me that I am eating wrong, and my food has way too many carbs, less carbs, not enough fruit, too many inflammatory food items, etc.
Love your videos.
Stop listening to "everybody" and start listening to YOUR body.
@@snacktivist That doesn't work for every body. For some, listening to their body is the key to eating what they need reasonably. For others, it can lead to unhealthy eating habits or eating disorders. For example, some people will endlessly eat if bored or stressed. Should they only listen to their body then? Some people don't process hunger signals well or it's something they can ignore with their attention even mildly on something else. Alternatively, some people will have hunger signals even when full. While listening to everybody isn't good, neither is believing you're body and mind are helping you live your best life.
@@wombat4583 believing your body and mind will help you live your best life. Stop messing around with emotional eating (not listening to your body), disordered eating (ignoring hunger/satiety signals), and diets (chronic restriction cycle). If you start at the beginning listening to your mental and physical hunger and satiety cues and block out the diet culture BS, you will be living your best life. There is no other way. If you find that this is impossible for you because of a history of chronic dieting, get professional help
@@snacktivist Your mental and physical states are interconnected and can create problems with each other. There is no ignoring it. It's also completely possible to experience the physicalities I mention without mental distress. There's also disorders and conditions, unrelated to mental health disorders, that can lead to this or even medication that can cause hunger or loss of appetite. At minimum, you're admitting there are scenario's you shouldn't trust your natural responses.
Everybody has to tailor their diet to meet their body-so what’s best for “everybody” could be bad for you. I’ve found I have more food allergies than I realized and sensitivities to some FODMAPS & I’m diabetic so I found this free app Fig you can make a profile of what you’re allergic, intolerant or avoiding & scan the barcodes for foods etc to see if they’re safe! Like one time I took a multivitamin that had pineapple 🍍 in it & didn’t realize because they used the scientific name for pineapple 😅 so this helps that happen less. I wish everyone the best on their finding realistic, healthy relationships with food! ❤
at 6:25 i noticed something.
I think you are using serving sizes wrong. 6-7 "servings" of "grains" is actually like 3 small-medium slices of bread.
She's probably going by the serving size on the packaging. The nutrition facts will tell you what the serving is
When you mentioned the school assignment to track your food for a week, we also had a similar one when in middle school, but we had to track our calorie intake and output. At like day 5 i realized this was detrimental to me when i was distressed when i didn't know how many teaspoons of olive oil were in a drizzle. This assignment could have easily spiraled into an eating disorder for me, as I've always been somewhat underweight my whole life.
To this day I wonder how many of my classmates have eating disorders because of this one week-long assignment.
I had an assignment like that in college. It kinda encouraged me to eat more processed food (the label says how many calories are in it) and also less (because I didn't want to go through writing it down.)
Nobody’s getting an eating disorder from that dumb school assignment. If someone did, they clearly had an underlying issue and it wasn’t caused by a school assignment.
That assignment showed you that most of us don't really know what we are eating - both how much and what's in it. It was scary at the time because you realize you aren't prepared, but that's always true of learning something new. With a bit of practice, you learn to recognize what you are eating, how much, and what's in it, and with that you can make informed decisions easily. You don't need a log book and a nutrition guide to manage your diet; you just need to learn how to judge what you eat and be aware of what you are eating. Making eating a conscious decision allows us to recognize and adjust bad habits when they develop. Once you have good habits, you don't even have to think about it anymore.
Mental disorders aren’t caused by a school assignment bruh. Giving big “this test is gonna give me PTSD” energy, but unironically is crazy
Whatever FDA says I try and avoid it. I found myself in this rabbit hole of so many industry lies when I read book "The 23 Former Doctor Truths". Its no wonder why Doctor left her careers
copy cat
2:03 at least on Europe, expired yogurt is perfectly edible, a couple of times I've eaten 1 month yogurt, and it didn't upset my stomach on the slightest!
Wow! ❤ this! Reveals terrible "lies" and horrible truths. I liked the nutritionist's approach. A food journal can help you discover how different types of foods make you feel. Avoiding processed foods and choosing fresh foods have been great for me personally.
Her voice is sooo relaxing wtff
I have a terrible diet pattern of not eating during work and then once im home just eating and snacking non stop because its so available and work isnt getting in the way of eating
This is my biggest issue as well and it’s so much worse when I have vacation time because then it’s just days of binge eating and it make me feel so horrible
I liked the usda suggestions where you put in your body measurements and age and it breaks down what a daily caloric intake looks like that is a bit more specific and individualized.
Never been so early to a video - keep up the good work!
Same here ! :D
One of my favourite fun facts is that maktak (whale skin and subcutaneous fat) was considered a fruit/vegetable in Canada's Food Guide because it's an excellent source of vitamin C
WHALE FRUIT!
Never been a fan of people saying "cheat day", like what do you think you're cheating? The only thing you're really cheating is yourself... why do people not seem to know what the phrase "everything in moderation" means -.-
Yeah. I also never got that concept.
It usually comes with an imagination of "good" or "clean" food vs the "bad" food that you cheat with. And it involves a lot of judging others and themselves. Also shame is quasi inherent to this.
Exactly! Glad I’ve gotten over that mentality. I am currently losing weight and still eating dessert most days and ordering/eating out 1-2 times a week. It’s all about moderation! Scheduling in a cheat day is way less healthy than just eating in moderation.
It’s interesting hearing about the Canadian literature that shaped food guides since I’ve always just heard about the Minnesota starvation study.
i'm realizing i always thought a "serving" was a meal's worth? so i was extremely confused by why anyone would eat more than one serving in a meal. guess i have no idea what a serving actually is
I was confused hearing it, because it sounds like that. English is not my first language, and here we use the term "porción" (portion), I think it's more intuitive?
a serving size is meant to represent how much of a certain food or product the average person eats. for lots of things it's pretty reasonable, one bagel isna serving, one croissant is a serving, one apple is a serving, a handful of pretzels or berries etc etc
@@catman6089 I'm not sure if that's true in the context of this video because the point is they advise multiple servings per meal in many categories. That is intuitive (although when I googled it said half a bagel is a serving) but when she's talking about how she needs to eat multiple servings of grains and veg per meal, I don't really think the advice is to eat twice as much as an average person would. Unless the average Canadian is underfed, which I doubt.
(I left this comment because I also thought that a serving would be the amount an average person would eat in a meal, and by watching, realized that wasn't true.)
@@ArtichokeHunterthe number of servings is going to vary because people vary. An 100 lb women and a 250 lb man don’t need the same number of calories. The also the number of meals a person eats in a day also varies.
@@hastyscorpion yeah they give a range in the guidance as shown in the vid. That's not what I'm talking about, I'm talking about what a serving actually means, which isn't discussion here, but is obviously less than I thought because she's eating several servings per meal and it's not a bizarre amount of food
This video is explicitly about eating 3 meals a day though, that's very clear
Yogurt that's past expiration should usually still be edible as long as it's not growing mold...
maybe it smelled bad? that's what i'm telling myself to feel better about the food waste
It probably was actually bad not just past the date
It gets unbelievably sour.
@@PalashBackup interesting, ive eaten yogurt a year or 2 past "expiration" as long as there's no mold and it tasted the same. Flavored yogurt though, and not greek yogurt
@@ArtichokeHunterreally depends the type of yogurt you get a hold of. Lactose in yogurt can turn into lactate acid as it essentially starts to ferment with time. Always trust your sense of smell and taste. Our bodies are pretty good at telling us when something is wrong. Personally I would be very cautious about anything over a month past sell by date for yogurt.
What really made a difference for me was, "cooking" with only the macros in mind, and trying to use as little effort as possible, when i am not in the mood for some real cooking. For example when its my main meal time (usualy in the evaning), and i am really tierd i make one of my "shoot and forget meals". Like red lentils and rice with sugar free pasta sauce. I weight in the rice and lentils, wash them and throw everything in the rice cooker, hit start and go to the couch to chill. 20 mins later i throw in some tomatos or raw brocc and enjoy the meal. Its really fillig, high in fibers and proteins.
It's actually easier and cheaper to cook when you live together with someone. You can just plan the days you and other people cook.
Love the videos you guys make and this one struck an issue i have myself: eating properly.
I really appreciate the effort you take in researching and going to the library as well as listening to experts in the field❤
Thank you for creating videos ❤
this being uploaded on the morning of my food science and nutrition exam is crazy timing actually
8:27 *We must all pause here for a moment, and appreciate the time put in to create this visual! The tiny sketched and cut out food products AND the library research paired with it! Plus the besutiful final presentation!!* ❤
This gave me a flashback to when I ended up with this girl in high school who was set on going to medical school (she’s a doctor now), and we had an assignment of build a spaghetti bridge to understand resistance and physics. When most our classmates were done, we were still at the library researching brisge construction. We ended up losing the competition against a classmate who did university matematics since age 13. We won a friendship though and are still friends as adult😊
So... What is a serving. I am from the EU we use grams or kcal, so I don't understand what a serving is?
Best example I can think of is how a slice of a pie is like a" serving " of pie, it's kinda an amount that you would eat in one sitting normally ? Don't quote me on this though
It's defined in the guide. Just a reasonable portion of food that you can mix and match a few of to make a meal. Examples include 1 piece of fruit, 1 slice of bread, or 75g of cooked meat.
@@crissyw1211 This is actually one of the problems with "serving size," because it's not actually intuitive. A lot of what we THINK is a "serving" is actually multiple servings as defined in the guide. For example, 1 serving of grains is 1 slice of bread (35 g), 1/2 cup of cooked pasta or rice, 2 cups plain popped popcorn, or half an English muffin. I think a lot of people would look at those amounts and think, "What?! That's half a serving! That's certainly half of what I'd eat in a meal!"
@@crissyw1211 that's what i thought, but then it really doesn't make sense to be expected to eat 2-3 times that for one meal
As an RD myself, very well done video for the general public!
Intuitive eating is impossible considering ultra-highly processed hyper-palatable foods.
intuitive eating doesn't work. You can just eat what you think is right one day but it's not by a natural intuition it needs to be built. Following my intuition makes me a very heavy person even eating vegetables. That's because a lot of things are associated with "hunger" that may not actually be hunger.
I loved this video and especially liked the chat with Nataly!
Been a long time fan but finally signed up for Patreon :)
This is the second video I have seen on this topic and it is just as well done. The other didn't mention the experimentation but I'm really not surprised.
Just more reasons for me to never expect anyone else to eat the way I do, but I have issues with food and I'm autistic so I do my best to eat in a healthy way.
A very much needed video on how these guides keep changing over the years, and that mentions how they originated in the first place
Why is there no discussion on how a "serving" of bread is actually really small? A bagel is six servings. Six! That croissant was surely at least four servings. You were eating *way* more than the servings recommended.
idk what bread or bagels you're buying. I just checked a handful of brands on my grocery app and they're all 1 bagel per serving. same with croissants, sliced bread, etc
the actual purpose of serving sizes is supposed to represent how much of that food or product the average person eats. obviously nobody is going to eat 1/6th of a bagel or 1/4th of a croissant.
yeah there are exceptions (like a packet of ramen being 2 servings) but 90%+ of food products are going to have a fairly reasonable serving size.
They mean serving as defined by the food pyramid, not the food packaging. According to the food pyramid'd definitions, a bagel would be six servings of grain or whatever
@@catman6089The serving for the food guide and serving on packages are actually different. A serving for a food guide in Canada was not actually 6 but 2 servings for a full bagel. OR 1 serving for half. The word serving changes meaning depending on context
i knew i would love this video bc it’s exactly what ive been feeling and trying to work through myself - it’s tough! thank you for the great vid as usual!
1:35, WHAT THE HELL?!?! That's terrifying! Could cause so many to develop bad relationships with food... 😭
What? Why?
Wow, so I only came around to watch the video only now, but I swear like 20 minutes before you uploaded I thought "hmmm answer in progress havent uploaded in a while" and there you are. Lovely video as always :)
Thank you so much for talking about the experiments in residential schools. This is not enough talked about.
I really resonate with the whole "but I don't feel hungry" thing the dietician is talking about and appreciate that insight into mechanical eating. I feel inundated with "eat right to LOSE WEIGHT" bs everywhere I honestly think this is the first time I've seen someone from my side of the eating spectrum. In my personal journey I've found a daily smoothie is a great reliable morning food for me that I can take in slowly without time constraints. Banana+strawberry+protein powder+sweet potato+whatever! Been doing it about 1.5 years and it's turned my diet around greatly!
I wish this video was longer and she could share with us how it went following the new food guide and the specialist advice
Agreed. Like Sabrina's work, I hope she follows up with an analysis and a conclusion. Knowing what worked and what didn't is an important part of knowing what you should try in the future.
The AIP timing is always impeccable. Literally just learned about the guides in my health class today and this gives so much more information.
I was upset watching this video until I saw you explaining the new pyramid and the recognition that the old ones were lobbied. I like the plate version and I think I’ll try to make some adjustments.
This is exactly the type of video for which I described to Answer in Progress. Very thought-provoking and useful, thank you!
this was a great video! interesting history of the food guide and insightful conversation with natalie the dietician. wonderful work melissa! i enjoyed this video and channel a lot.
YESSS A MELISSA VIDEO IM SO HAPPY THIS IS THE BEST DAY
Love this Canada-specific content!!!
2:07 a croissant is not a serving of grain, its 1/3 butter, 1/3 sugar, 1/3 white industrial powder
Did not know that the Canada Food Guide finally got rid of the Diary food group in 2019. 10:15
I was studying this exact subject some months ago. Man... When I ran into the expression "rice eaters", the differences between Africa, Asia, Europe regarding "proper diet", things became weird. Also the question: Is there a proper human diet? Or we have proper human "diets", based on where you come from? And most fun fact, when I was a child, I also learned about that exact food guide, but from where I come from wheat does not even grow and it was put as the ground of our diet.
As someone who grew up as a large lad, 300 pounds, I went to culinary school to try to be healthy.
Happy to help you learn how to make some easy meal prep.
this is surprisingly such an informative video! i thought it was gonna be another one of those mindless challenges but no u actually learnt something and i did to you just got a new sub
Canada’s updated food guide is much better than US’ one which is also a plate but no images of food and we didn’t part with our dairy at all for lobby reasons. 😢
9:48 Still wild to me how canadas like stereotyped as a great place when there’s so much f*cked up history regarding indigenous people (I’m from the us so I also acknowledge that yes the us government has done some awful things too but I feel like more people know about it? Idk it might just be because I’m of indigenous decent (not culturally indigenous though.) so I grew up hearing family talk about it more. I’m maliseet/Passamaquoddy unfortunately my great grandfather and his wife left the reservation because his mother was abusive my nana (his daughter) is probably the last person in my immediate family who’s culturally indigenous because she still went to the reservation and continued interacting with family there.)
Eating healthy is about eating the right amounts (and types) of carbs and dietary fats for you, getting enough different proteins, and getting a healthy variety of micronutrients (vitamins and minerals).
Carbs are one of the two main source of energy from the food we eat, proteins are important for structural purposes like growth and repair of the body as well as a minor source of energy, micronutrients are important for a many different functions within the body but generally dont provide much energy, if any at all, and fats are the second of the main energy sources in food.
Carbs are split between sugars, starches, and fibers. Sugars are simple carbs that are absorbed quickly by the body and include fructose (healthiest sugar, which comes from fruit), lactose, and sucrose (processed granulated sugar). Starches are complex carbs that are broken down into glucose and absorbed, resulting in a slower absorption of these carbs which means less of a spike in blood sugar levels than with sugars. Fibers are indigestible carbs that absorb moisture and add bulk to digestive tract contents, which helps digestion work more smoothly.
Proteins are in both animal and plant products. They are generally categorized to be either "complete" or "incomplete" based on if they have all 9 of the essential amino acids or not. Animal based proteins tend to be more complete than plant proteins, though there are a few plant proteins that are complete proteins as well. As long as there's a reasonable variety in the food that's being eaten, it's not really too important to track what's a complete or incomplete protein.
Micronutrients are things like vitamins and minerals, and If you're eating good and healthy meals with variety from meal to meal, you'll usually get everything you need in the way of micronutrients.
Fats come in 3 types which are trans fats, saturated fats, and unsaturated fats. Trans fats are actively harmful to your health as they raise bad cholesterol and reduce good cholesterol and should be avoided (they're are even banned in the US). Saturated fats are not exactly good for you as they raise your bad cholesterol but they also raise your good cholesterol. Lastly, unsaturated fats, which can be either polyunsaturated or monounsaturated fats, are actually healthy in moderation as they can lower bad cholesterol when used in place of saturated fats. Polyunsaturated fats are especially beneficial as they are what's called essential fats, meaning the body requires them to function normally but doesnt make them within the body. It's worth noting that there's discussion that there's not enough conclusive evidence that saturated fats increase risk of heart disease, however, replacing saturated fats with unsaturated fats does still reduce risk of heart disease.
The studies concerning heart disease and unsaturated fats really just lower LDL cholesterol, which isn't an accurate way to measure your heart disease risk. Triglyceride/HDL ratio is honestly a better measurement, and there's even a heart calcification test that can be taken that's much more accurate. Our brain is made up of 60% fat, and it should actually primarily be saturated fat. Books like The Cholesterol Myth and Change Your Diet, Change Your Mind that go into further detail. Essentially, seed/vegetable oils shouldn't be used as often as they are, considering many of them were manufactured during WW2 to lubricate engine oil. After creating a massive surplus, processed food companies started selling to the public and making a market out of waste products. Historically, these unsaturated fats have only been industrialized for the past several hundred years, while saturated fat has been around for millions of years and contributed to the reason why humans have energy-intensive brains in the first place.
All of this to say, saturated fat is healthier than most people think since it's been around for millions of years and we're adapted to utilizing it for our own bodies. The plant-based "heart-healthy" oils are often just waste products disguised as a healthy alternative. Most of them are oxidized *in the bottle* because they're so fragile. People should also look up how they're manufactured. The process involves industrial-level solvents, processing, and deodorizing for it to be shelf stable. When was the last time we deodorized animal fats through a chemical process to be able to sell it for human consumption?
My boo is a teacher, and she doesn't really have time to cook. She'll work games after school, and sometimes won't get home til 8 or 9 pm. To get around this I got a vacuum sealer. I visit every so often, spend a bit of time with her doing home improvement things, and one of the things I always do is intentionally make way too much food. I take the leftovers and vacuum seal them in individual portions. On nights she doesn't feel like cooking she can pull something out of the freezer, maybe make some rice, and have a hot, homemade meal with minimal effort or time investment. When I make chili it's a 2 day process. For her it's as simple as making a grilled cheese while the chili heats up either in a pot of hot water or the microwave.
You could try something similar. Some of the things I've found that freeze well are pulled pork, sliced marinated pork for ramen, pot roast with carrots and potatoes, most soups without delicate veggies, Japanese curry (her fave), most Indian curries without delicate veggies, and various types of rice.
It's a way to take a day with motivation and use that to balance out the days where about the best you can do is throwing something in the microwave.
I alrwady know all of this but i gotta watch it again because its you guys
I got this on my feed at the perfect time 😭 it’s a blessing
9:23
YIKES🤢.
Experimenting on kids that the government themselves took into their custody.... And the experiment is starving them... I would feel guilty literally just using those food guides 😭
From what I understood, they took the kids away from their parents to disconnect them from their heritage, culture and family bonds. It was problematic and wrong in so many ways.
the intersection of hunger cues with habits has been really true for me. i never used to eat breakfast due to issues with my sleep schedule and i never felt like i needed it. i was forced to reincorporate a decently sized breakfast when i started a new morning med that requires a full stomach, and after a few years of that i really don’t know how i ever managed work/school on empty
Get yourself a rice cooker that has a "keep warm" setting! I make ~2 cups of rice a day per person. Then I just make/prep multiple meats/veg to throw on top. Easy for the weekday meals.
Keep warm is meant for small portions of time (think single meal period), bacteria/mold will still grow under a keep warm setting. Food can be kept up safely for up to 3-4 hours if kept over 140°F and if cooled, can be reheated over 165°F. Just cook rice when you need it and have fresh whenever you want it!
@@austinseph1 I’m aware. My rice cooker makes rice at 8am then I clean it out at the end of the day after dinner 5p. Keep warm setting never goes over 10hr.
Not super safe but it’s a risk I take to always have warm rice lol
yeeaah definitely not a good idea to keep literally any food product between 40°F - 140°F (4°C - 40°C) for more than ONE hour, let alone twelve.
count yourself VERY lucky to not be getting food poisoning constantly, and definitely don't recommend this to other people. foodborne pathogens and bacteria grow EXTREMELY fast under those conditions.
@@catman6089 According to my rice cooker's manual (Zojirushi) it says it's safe to store rice in the rice cooker on "keep warm" for 12-24 hours. Also the keep warm temp is 65C/150F which is above the "danger zone" temp range. So yeah it's safe BUT, I should have mentioned that people should consult with their owners manual.
I think an underrated part of this is tying new habits with mental health - like no one tlaks about it ever but it's one of the most important things
6:57 oh man, when I saw #6 I was like, oh gawd!, that's basically French eating in a nutshell, lol, I don't follow any eating rules really at all, just as long as I get enough veggies and nutrients through the day, but when I'm around French people, since I live in France, it tends to go like this, not always, but they tend to be strict on meal times, and sometimes strict on what foods are eaten when. Ever want to see a really frustrated French person, send them to Korea with only a vague idea of the culture and see them struggle for dinner options, hahahahahhahaha, because a lot of restaurants close around 8pm there, at least in the areas I lived in.
One thing Melissa touched on was relationship with food and habits. A decade ago a traumatic life event led me to wanting to improve my physical health. I was obese. It was something that came about slowly when I first left home, and though my weight had stabilized years ago, it wasn't a healthy weight: I was 5' 10" and 240 lbs. I decided to do something about it, but I knew exercise alone wasn't going to work for me and that I didn't want to follow any fad diet. Instead I read a book called The Hacker's Diet which focused on why we eat, what we eat, and what it takes to actually lose weight, which inevitably comes down to some amount of starvation. It took a controlled approach, using engineering methods of monitoring and adjusting, but with clearly set out goals that were reasonable and attainable: things like 500 calorie deficit per day, losing 1 pound per week. It didn't talk about any food restrictions or any exercise requirements: simply monitoring and planning. It started by assuming that you're intuitive eating expectations (your "eat watch") wasn't sufficient and that you need deliberate, external control to help you learn more realistic expectations and healthy habits. The intention was to slowly but steadily lose weight until reaching a reasonable goal, and then being able to maintain that weight consistently, while ensuring you were happy and comfortable with your new habits.
Yeah I think it’s funny that growing up I was taught that diary is a necessity that you’d be unhealthy without. Not only is veganism a thing, but also many cultures where little or no dairy is used at all.
absolutely loved that interview! she explained it perfectly🙌
Watching this while eating chips and salsa for dinner/lunch.
Very interesting video, good to learn about the evolution of the food guide. Also you cured my headache with your soft voice 😮
Me: Why the *Canadian* food guide? 🤨
Me 2 seconds later: Oh, right. 😓 Sorry, ignore the ingrained U.S. American egocentrism and please proceed. 🙃
As a dual citizen living in the US, the US food guide is worse
@@colin-nekritz Yeah, sounds about right, tbh. I believe it!
I’ve been on a similar journey recently where a host made me breakfast every day with specific food groups while I was on vacation and it gave me so much energy for the whole day, so now I try to reproduce those foods groups for my breakfasts and it’s really been helping.
Those slices of bread are huge I’d count them as two servings lol
The struggling to eat the required amount of grain is wild to me. Here in the states on a 2000 Cal diet, just thinking about carbs in my mind puts me over the limit for the day. One time I was sleeping soundly and a few miles away, a bread truck gently applied the brakes, and it was enough to put me over. The struggle is real (inverted)!
13:39 wish my 12yo self would've known this lol