HOW TO START HEALTHY EATING: basic nutrition for BEGINNERS, tips to nourish your body. | Edukale
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- เผยแพร่เมื่อ 13 มิ.ย. 2024
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How to start healthy eating: basic nutrition for beginners, tips to nourish your body.
All the conflicting information regarding nutrition can become overwhelming! Nowadays there are so many different places to turn to when you’re looking for nutrition advice.
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It can be quite the struggle to simply learn basic nutrition for beginners and get some simple, actionable tips. This is distressing as the food you eat and your relationship around it can have such a huge impact on your general health and happiness.
With this video, my goal is to give you the key principles of healthy eating for beginners so you can have a trustworthy reference on how to nourish your body properly.
I will be discussing: what is healthy eating and why is it important, What are macronutrients and micronutrients and the basics of food composition, calories and portion sizes, which foods to eat and avoid, how to plan your meals, diets, intuitive eating, health beyond healthy eating, and more!
Beyond healthy eating, it’s crucial to maintain a healthy relationship with food, to get into the correct mindset for healthy eating, to be physically active, and to take care of your mental health.
Hopefully these easy nutrition tips for beginners will help you learn how to have healthy eating habits!
Don't forget to like this video and subscribe!
Here are the resources I mention in the video:
BMR calculator: www.calculator.net/bmr-calcul...
Carbs: • ARE CARBS GOOD FOR YOU...
Protein: • HOW MUCH PROTEIN DO YO...
Oil: • IS OIL GOOD FOR YOU? W...
How to create a healthy plate: • HOW TO CREATE A HEALTH...
How to eat healthy when you hate vegetables: • HOW TO EAT VEGETABLES ...
Natural vs refined sugar: • NATURAL SUGAR VS REFIN...
Food facts playlist: • Food Facts
Intuitive eating playlist: • Intuitive & Mindful Ea...
Mindful eating: • How to eat your meals:...
Ditch diet culture: • WHY DIET CULTURE NEEDS...
All-or-nothing-mentality: • END THE ALL-OR-NOTHING...
Food guilt: • HOW TO DEAL WITH FOOD ...
Food obsession: • I CAN'T STOP THINKING ...
Healthy eating mindset: • HOW TO GET THE HEALTHY...
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Read my blog post for more info and my sources: edukale.com/healthy-eating-fo...
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All information posted is for educational and informational purposes ONLY. While I do have a master’s degree in biology specialized in nutrition and health, I am NOT a doctor or dietician. I'm just stating my informed opinion, and these videos are NOT intended as a substitute for professional medical advice. Any decision to act upon the advice given in these videos is done at your own risk.
Everything in moderation. No food should be considered unhealthy nor healthy because everything can be eaten in a healthy life! :)
You're absolutely right!
yes! I just eat a cookie in a daa but i realize i want another one and at the end off the day i accidently ate 4... altough i eat superfoods a lot, like cacao, bleuberries, chia seeds, camu camu berries (in capsule), spirulina, chlorella, magnesium (natural), i actually dont really know but i may have a small allergic reaction to gluten since i got little pimples everywhere
The exception is a food sensitivity or allergy. There are foods I can't eat because they make me sick.
I've never found that idiom super helpful because you don't have to moderate some foods the way you do others. A healthy, sustainable amount of vegetables in one's diet is going to look different in volume than a healthy amount of cookies, for instance. But generally speaking, yes, all foods can be included in a healthy diet.
Not in this modern American just watch "Eating more junk food is healthier" by Kiana Docherty to see how misleading this comment is.
She starts explaining how eat healthy works: 1:10
What is Macro and Micronutrients 2:33
Now she's going to talk about Calories 5:11
Now she's going to talk about Portion Size 6:42
Awesome, thanks!
Now that I think about it it's kinda counterintuitive...
Women make much better content about diets, nutrition etc
All of your videos have so much useful info in them but the videos themselves are so calming (like pleasant music in the background)
Guys videos about nutrition are so toxic (hustle culture, MoTiVaTiOn, aggresive style)
As a man, now I prefer women's take on nutrition (you really know your stuff)
P.S. You're so pretty :)
Thank you so much!!
Поддерживаю. Тоже такое заметил!
Yeah it has a lot to do with male fitness guys being super jocklike and promoting minmaxxing bodybuilding misery culture and guys not understanding it isn’t applicable to everyone. You need a variety of sources for your fitness journey.
I just started watching your videos and I love the nonjudgmental way you view food and eating. Changing my eating habits seema so daunting and scary. It is nice to hear good info from such a kind voice
Thank you so much!
Like your videos, they helped me with my binge eating, even though I'm still suffering from it, but it's getting better
I'm so happy to hear that, wishing you all the best!
Me too!!
@@nayfer7805 me too!
This is so much more specific, well structured and practical compared to the other videos I watched when I searched for this topic. Great video, this was extremely helpful
Wow, thank you so much, that means a lot!!
I appreciate that you are informative and knowledgeable and do not sound confusing or like you are trying to sell me something.
I’ve started shopping better for my family and so we are eating way much better than we used to. I’m not big on sugary foods but I ate a lot of carbs which turns to that lol. I’ve cut out sodas over a year ago and now I’ve ditched the processed refined juices. We drink water and occasionally fruit water or a fruit smoothie. My kids already eat healthy but I knew I can do better. We are all at a healthy weight and I want to keep it that way!!
That sounds awesome, you're doing great!
Honestly,thankyou sm for this video , it's so well structured and helpful!
Great piece of advice! 💯
This video was so informative & helpful, it answered all the questions I had and assured me I am making the right choices. Thank you!!
Thank you for this! Recovering froma ED so im trying to figrue out a way to balance my diet instead of doing one extreme or the other
I think everyone should know these rules and Tips basic nutrition for beginners - amazing video!! Thank u!! Merciii
Thank you, so glad it helped!
Awesome message. THANK YOU.
Thank you for such a mindful video, I really appreciate you explaining much deeper (mindfulness, sport, mentality) than just diets. Also thanks for mentioning that you should finf your own way to healthy eating
You’re so beautiful! And I love how natural you are :) it’s refreshing to see!
Aww thank you!!
Your videos have helped me so much with gaining a better relationship with food!!
I'm so glad to hear that, thank you!
I emailed you and u told me to watch this video of yours !!!! Thx sooooo much 🤗 truly super helpful
You are so welcome!
Very informative, nice vid, learned a lot today👍🏾
You videos really help . Thanksss!!
this is exactlyyy what i needed thank u so much Xx
So glad, thanks for watching!
I love all your videos! 🙈🌺
Wonderful videos!! Thank you so much!!!🌹🌹🌹🌹🌹🏆🏆🏆
Thank you, glad you like them!
Merci beaucoup pour toi vidéos! Je suis une femme américaine, and I’m trying to learn French and French culture. I’ve tried diets before, and your words are so true! Diets don’t work 😂 I’m committing myself to healthy eating habits, and I’m going to try to learn French meals from you and my cookbook (Mastering the Art of French Cooking). I’m so excited for my journey, and again I just want to thank you so much for sharing your knowledge and experience. ❤
Very nice and clear 😊❤
Your so inspiring me to be healthy thank you so much
Thank you so much I'm so glad to hear it!
Tysm!!!
Thanks!!!!!
Your videos are so helpful
Wow she's amazing 😃❤️🙌
Thank you for this, I’ve been trying to diet and watch my figure and I haven’t noticed much from eating no carbs and no fats, but after trying your tips for a month I have lost 15 pounds. Thank you so much may God bless you!❤️
I meant to put 15 but accidentally clicked 3 instead of 1 sorry😂
I am loving your videos thank you for the information.
You are absolutely beautiful❤️
Thank you so much!
i love your videos thanks from mexico :3
Everything u told is worth it. Like your log .May you be keep guiding us in nutritive path .Love u🤗😍😍😏
Perfect advice.
Glad you think so!
Thank you for sharing🤗
Thank you so much for watching!
This is the first person that i feel is like talking to a friend
The most delicious 😋 nutritionist on TH-cam.
gotta subscribe to ur channel thank you for the info!
Thank you!!
I was lost between a video and the other. Thank you so much for the infos❤️ btw you’re pretty
Thank you so much for watching!
Got yourself a subscriber!!💪💪💯💯
Yay, thank you!
Hello Lucie! Thank you very much for your channel! I have one question: if half of calories should come from carbs, shouldn’t it take a half out plate?
Thank you for watching! Carbs are present in a lot of foods like fruit and veggies as well, so even if I don't technically count them as carbs for the 1/4th of the plate portion, you should still be getting around half of your calories from carbs at the end of the day! Hope this made a little sense haha
Ok your channel is just great
Aww thank you so much!
I’m here because I’m starting to see the negative effects of dieting and eating whatever as long as it’s under my cal goal, it works of course but I have some side effects
Hi please can you share what brand of microphone you used in this video?
Bonjour! Thank you for the advice. How often do you do your workout routine? Daily? Every other day? Yes, our nutrition is key for happiness and health.
Thank you for watching!! I do it twice a week, and then try to walk around 30 minutes twice during the week as well!
what about with like diabetes? Is it okay to like not restrict as well?
What can i do if i hate excercising? Is there a way to make it easier? I really want to tone up but I could not excercise to save my life
Do you have a Patreon, PayPal or somewhere to donate money to your channel?
I cannot purchase your program at the moment but have been watching your videos for 2 days.
I am already eating better and feeling fantastic both mentally & physically, and feel like I should compensate you somehow for all this wonderful free content!!
You are so kind, thank you so much ❤
I have a tip jar in this link! : linktr.ee/edukalebylucie
So glad my content could be helpful to you and wish you all the best!😍
there's some good recipes on "It's Better From Scratch"
Do you have advice for girls like me who have like food allergies for wheat and milk products and really struggle to find a easy new routine because . I see everyone eating croissants and other things when I cannot do this. Or pasta or other stuff and I can't eat all that. Also like cheese and everything is not allowed it's really difficult to manage a healthy diet for me with all those limitations and I really love your videos by the way I am from Belgium thanks for sharing your information with us.
Same here
@@marlenedolma yea. Weird we get no responses on that
Note: if you wonder what the difference between minerals and vitamins, vitamins are organic minerals are not, also if you don’t want to have one option for a meal you can write down two options before hand and chose from those
I want to see beauty tips
I have a question, what if someone doesn't eat enough yet is over weight They dont eat out, cooks at home, and exercise.
We all have a different genetic makeup and some people tend to be heavier than others. You can be overweight and still healthy! With that being said, not eating enough can lead to bingeing which can then lead to being overweight.
Thank you Lucie, I appreciate your response. I really dont binge all that often, I find that I'm not really that hungry. I enjoy your videos. I'm trying to understand more of balance. Though I dont eat package foods really, I want to do better with balancing and I thought what better way then to learn about my ancestors they came from France. My great grandfather and his parents came from a place called Nord-Pas-de-Calais. Sorry if I butchered it. I'm not totally sure where that is.
@@Edukalebylucie so when you say overweight and still healthy, does that mean people like that can't lose any more weight? I feel like I might be one of those people once I develop better habits, but I don't want to be overweight forever. I'm not terribly overweight right now, I just have to get better eating habits.
❤❤❤❤
What would you recommend for my sisters friend who wants to eat healthier but is allergic to all fruits with seeds? She literally has to walk around with an épi-pen just in case she accidentally consumes something with fruit in it. I recommended to go an a green juice detox under supervision of her doctor/nutritionist to reset and detoxify her body. What do you recommend?
I would not recommend any green juice detox, I would just up the veggie intake to compensate!!
@@Edukalebylucie ok. Thanks 🙏🏼
Me, a vegan with a new found wheat and lentil intolerance, trying to get my shit together, while battling my crippling since-childhood-sugar-addiction.
👁️👄👁️📝
5:11
I had a question: what does your TH-cam channel name mean? Is it a reference to something? Could you explain?
It's a mix between educate and kale!
@@Edukalebylucie thank you!
No nurse makes 167k a year, even in California
Hello. do you ever eat white pasta? Is it bad? Also. What is your instagram account? Thank you!!
I mostly eat whole-wheat pasta, but I do eat white pasta on occasion and it's totally fine! And my Instagram is lucie18nt but I don't post nutrition content on there yet- maybe soon!
yo lucie
Yeah, sure, I can totally eat healthy, but just wait until my period comes and I start eating junk food like crazy 😭😭😭
Don’t beat yourself up with that - cravings are hard to control, and sometimes you don’t always have to. If that one week of the month you feel like eating something off your regular plan or something there should be no guilt :)
She kinda looks like bhad bhabie ( Cash me outside girl ) lol
Hahahaha I don't see it tbh!
Yeah you move those burger pictures quick and sneaky mmhmm that 2nd ones not a burger it's a lie
hi lets get married at singapore at singapore and taiwan and australia ?
where are trans fats banned?
Well Wee the daughter and the family cooking b a little girl that is not the best for me the then it is a little more 🙂 and not just being able for you to be a bit late but we are going to have the same effect that you are free free be able to get help best in 👌 of the world and the other day and I am trying to get you some copy and then we will could the money and I have no desire idea it 😊 it I am trying to make it
If your menopausal 2000 calories would be too much
Carbohydrate is wrongly regarded as a macronutrient - there is not a single biological process in the animal kingdom that specifically requires carbohydrate.
Our cells require energy in the form of glucose or fatty acids. They are converted to acetyl-CoA and enter the citric acid cycle to generate energy. Glucose may also undergo glycolysis instead.
We can obtain glucose from fat OR carbs. Fat being the better choice.
If you eat carbs and fat together, both stop each other from being used by the cell and both is stored as fat. You cannot cut out fat, because it is needed to absorb vitamins, build hormones and neurotransmitters, so the logic is to cut out carbs.
Weight is less dependent on calories, but more on insulin. Insulin promotes fat storage, glucagon promotes fat burning.
Carbohydrates raise insulin and lower glucagon, thus promotes fat storage and thus makes you fatter.
Fat raises glucagon, not insulin, thus promotes fat burning.
Protein raises glucagon, does not raise insulin alone, but enhances the insulin spike caused by carbohydrates.
Thus to remain slim you do high fat/high protein/low carb.
Modern day health problems are a result of high insulin and systemic inflammation. High insulin is a result of high carbohydrate intake, and frequent snacking. Inflammation is due to consumption of processed vegetable oils (omega 6), and anti nutrients (poisons found in leaves and anything that constitutes a seed). Seeds include beans, nuts, legumes and grains. We later found that cholesterol consumption and saturated fat is NOT the cause of modern diseases.
Therefore the optimal diet is high animal protein (2g/kg body weight), high animal fat and low carbohydrate. You would eat mainly fatty meats from grass eating animals (beef, lamb) with small servings of fruit and low antinutrient vegetables (cucumber). Anything else is damaging to your health.
I recommend low carb high fat, as fat is the superior source of fuel. It keeps your insulin stable, it does not glycate cellular structures, it does not suppress brain function (BDNF production) and you only get as much glucose as you need via gluconeogenesis.
You DO NOT eat a wide range of foods, as many commonly eaten foods are extremely toxic but wrongly regarded as healthy.
Fruits and vegetables - only small portions. Fruit contains fructose - a sugar that directly enters the liver and causes fatty liver disease. Vegetables contain antinutrients - lectins that destroy gut cells, oxalates that cause kidney stones, goitrogens that stop iodine uptake.
Grains - NO!! Not even a single bite. Totally devoid of nutrition and extremely high in carbs.
Healthy protein - Meat and Eggs. Beans contain poisons called trypsin inhibitors that prevent protein digestion. If you spend long time cooking them, you also destroy any nutrients in the bean. Beans also contain oxalates and lectins.
Healthy fats - Animal fats from meat, butter, lard etc. Plant fat lacks fat soluble vitamins (A, D, K2), they BIOAVAILABLE lack omega 3 fatty acids (EPA and DHA).
I'm not going to do any of that
Rather not eat anything then lol
Thank you that was helpful !
Glad you think so, thanks!
Your videos are so helpful
I’ve started shopping better for my family and so we are eating way much better than we used to. I’m not big on sugary foods but I ate a lot of carbs which turns to that lol. I’ve cut out sodas over a year ago and now I’ve ditched the processed refined juices. We drink water and occasionally fruit water or a fruit smoothie. My kids already eat healthy but I knew I can do better. We are all at a healthy weight and I want to keep it that way!!
What can i do if i hate excercising? Is there a way to make it easier? I really want to tone up but I could not excercise to save my life
Maybe go into it slow like doing yoga or going for walks, you could go for a walk everyday and as long as you stay consistent you may start to see results