Nutrition
Video Notes
Is fast food less expensive than cooking at home?
Should we be eating “like our great grandparents" ate?
The nutritional goal for improving and maintaining your health is to prepare most of your food from ingredients that are healthy. Ideally, foods you grow yourself or get from a local farmers’ market, or at least foods that are not refined or processed (unbalanced nutrients, low fiber, packed with chemicals).
Shopping Tips:
Strategies for reducing meal prep time to make meals quicker, easier, cheaper, tastier, healthier, and more fun than eating fast food on a regular basis:
Excuses for eating fast food: Time, not money, is the biggest excuse for eating “fast food.”
Investment Calculations:
Simple Rules for Eating Healthy and Living Longer:
- NO! Not only is cooking at home more nutritious and tastier, but it is also 67% cheaper!
- Spend $100 for unhealthy “fast food,” or
- Spend only $33 at the grocery store for healthy food.
- The cost of fast food should also include the cost of chronic disease and premature death.
Should we be eating “like our great grandparents" ate?
- Greatly reduce the cost of feeding the family.
- Significantly reduce intake of preservatives and hormones.
- Eat a huge early-morning breakfast, a large mid-day lunch, and a small late-afternoon supper.
- Grow your own food: vegetable garden, berries, fruit trees.
- Dine out less than 10 times per year?! (That's what your great grandparents did.)
The nutritional goal for improving and maintaining your health is to prepare most of your food from ingredients that are healthy. Ideally, foods you grow yourself or get from a local farmers’ market, or at least foods that are not refined or processed (unbalanced nutrients, low fiber, packed with chemicals).
- Eat more Whole Plant Foods.
Shopping Tips:
- “Shop around the edge” = unpackaged, fresh fruits, vegetables, nuts, grains, beans, and legumes.
- In the aisles are the boxes and bags of “food” required to have “nutrition labels.”
- To make better food choices, learn how to read nutrition labels (or avoid foods with nutrition labels).
Strategies for reducing meal prep time to make meals quicker, easier, cheaper, tastier, healthier, and more fun than eating fast food on a regular basis:
- Cook a large meal and store portions of it in the freezer for another day.
- Pre-prepared individualized meals will avoid the stress and compromise typical on busy days.
- Prepare frequently used foods at the beginning of the week and store them in the refrigerator.
- Saves time chopping, cutting, peeling when preparing each meal later in the week.
Excuses for eating fast food: Time, not money, is the biggest excuse for eating “fast food.”
- “I do not have time to eat right.”
- “I am too busy to shop for food and fix it myself.
- “Fast Food” is neither = “Fast food is entertainment for your tastebuds.”
- The average person spends 2 hours and 45 minutes on non-work-related screen time.
- Time is not the issue. It’s a matter of personal values and priorities.
Investment Calculations:
- 1 minute of exercise = 2 minutes in added longevity.
- 1 minute of meal prep = ? minutes in added longevity.
Simple Rules for Eating Healthy and Living Longer:
- Eat whole plant foods.
- Avoid animal products (pork, beef, butter, cheese, chicken, fish, cream, milk, eggs, lard).
- Avoid margarine, vegetable oil, sugar, artificial sweeteners, and salt.
- Eat at regular mealtimes every day.
- Eat a large, healthy breakfast.
- Eat 75% of your daily calories in your first 2 meals.
- Eat a light meal in the late afternoon or early evening.
- Such as soup or a salad or a small sandwich.
- Do not snack between meals. (Reduces daily caloric intake by over 20%.)
- Drink plenty of water throughout the day.
- Eliminate coffee, tea, and soda.
- Avoid sugar-sweetened beverages (including “fruit” juice).
- Eat 10 servings of fruit and vegetables every day.
- Eat 1 level handful of nuts every day.
- Eat 5 servings of whole grains every day. (Whole wheat bread, whole grain cereals, brown rice, corn, potatoes)
- Eat more legumes. (Lentils, peas, broad beans, chickpeas, soybeans, lima beans, peanuts)
- Learn to read food labels. (If you knew what was in most refined “foods,” you probably would not eat it.)
Eat to live, don’t live to eat.
Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God. -- 1 Corinthians 10:31
Call upon me in the day of trouble (temptation): I will deliver thee, and thou shalt glorify me. -- Psalms 50:15
Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God. -- 1 Corinthians 10:31
Call upon me in the day of trouble (temptation): I will deliver thee, and thou shalt glorify me. -- Psalms 50:15
In achieving your goal of living to 120, getting proper nutrition is an important habit that you should make part of your healthy lifestyle.
Notes & Worksheet
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