In this webinar, I talk about a quality diet and changing to nutrient-packed meals. I also answered some great questions.
I’ve broken this webinar recording into two parts:
- Part I – My Talk: Changing to Nutrient-Packed Meals (See notes)
- Part II – Questions & Answers: I answered questions about cooking dinners and feeding young children, creating healthy meals for kids, food fears and intolerances, 10-minute vegetarian recipes, and more!
Part I: Leo’s Talk (with notes)
Here are the notes from my talk (video is below the notes):
Changing to Nutrient-Packed Meals:
Many of us want to lose weight, but we struggle with it. Others might want to maintain or even gain weight, but focus on becoming healthier overall.
The difficulty when weâ€™re trying to lose weight is that:
- Itâ€™s hard to do so with the types of food we habitually eat
- Itâ€™s hard to count calories
- Itâ€™s hard to stick to a diet
Recently there was a fascinating study where they took 600 overweight adults and put them on one of a couple types of diets for 12 months. This was a randomized clinical trial, which is the best kind there is for getting high quality data.
https://www.nytimes.com/2018/02/20/well/eat/counting-calories-weight-loss-diet-dieting-low-carb-low-fat.html“>The Key to Weight Loss Is Diet Quality, Not Quantity, a New Study Finds – The New York Times
They wanted to see what the effect would be if people were on a health low-fat diet, vs a healthy low-carb diet.
They were looking at the effects of diet type (low fat vs low carb) while looking at genotype patterns and insulin secretion, on weight loss.
They found no significant differences: â€œIn this 12-month weight loss diet study, there was no significant difference in weight change between a healthy low-fat diet vs a healthy low-carbohydrate diet, and neither genotype pattern nor baseline insulin secretion was associated with the dietary effects on weight loss. In the context of these 2 common weight loss diet approaches, neither of the 2 hypothesized predisposing factors was helpful in identifying which diet was better for whom.â€
So the key is diet quality. This helps you to:
- Let your body find a healthy weight over time.
- Get a ton of nutrients to prevent disease and give you long-term health.
- Not have to count calories or go on a short-term diet.
Short list of nutrient-packed foods:
- Vegetables are king â€” and leafy green veggies are the king of kings. Most nutrients per calorie of anything you can get, plus tons of disease prevention.
- Fruits are also great. They might have more sugar than veggies, but it comes in a package thatâ€™s packed with fiber and nutrients, and usually not a ton of calories per volume. Berries are especially great.
- Beans and legumes. Amazing stuff, really great for nutrients, fiber and disease prevention.
- Nuts and seeds â€” really healthy fats, plus fiber and other nutrients.
- Whole grains â€” not white starches, but things like steel-cut oats, brown rice, whole wheat, quinoa.
- Other protein â€” lean meats, poultry and fishes are also good for nutrients. Avoid processed meats (sausages, canned meats, luncheon meats), and fried meats.
Part II: Questions and Answers
Questions answered in this video:
- Will you give suggestions on how to deal with a husband who has no interest in eating healthier and undermines (not maliciously) my efforts?
- Dinners are definitly the most difficult one for me since it includes the tastebuds of my two younger children. (1,5y and 4y) Iâ€™m also often alone with them, so I have to cook while they run around :)
- I have almost as many children as you Leo – I generally eat a pretty healthy diet but I am aware that the kids need a healthy mindful way of approaching food which isn’t restrictive. How to navigate?
- Lots of info out there of what to eat/not eat. And if you don’t you are risking this or that. With lots of food intolerances, any suggestions of how to be with this? Others may have fears if they are/aren’t eating things – for whatever reason.
- Do you have some quick (under 10 minute) vegetarian recipes that you can share? We used to get a vegetarian magazine and it seemed the recipes required a lot of prep in order to make. http://7dayvegan.com/recipes/“>Â» Recipes :7Day Vegan
- What do you think of (whole) dairy products like milk, yogurt, curd, cottage cheese, kefir, etc.?