December 8, 2019
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– Hey guys, Robby here, today
we’re gonna be talking about how to construct a healthy meal. How to put this together so that you have a basic template you can
always go to in your mind whenever you’re trying to make something healthy for yourself. So how do you construct a healthy meal? In general, our rule for how to construct a healthy meal is as follows, it involves three main
elements, which correspond pretty directly to the
three main macronutrients. You want some form of
quality protein in there, and we’ll talk about what
that means in just a second. You want some type of quality
produce, usually vegetables, and we’ll talk about fruits as well, but when we’re talking
about carbohydrates, really what we’re talking
about most of the time, is gonna be your vegetables,
and some type of healthy fats. Now again, you’re gonna
notice that this maps on quite nicely to proteins, carbs and fat. The three main macronutrients. So you might be saying, how
is that telling me anything if it’s just those three
main macronutrients. Well we’re gonna talk about
how you can single out the things that are quality
versions of all those things. There are lots of ways
to get really bad carbs and bad fat, and not as good protein, but to construct a healthy meal, you want quality protein, quality
veggies, and healthy fats. What do we mean by quality protein? We mean grass-fed, pasture
raised, organic meat. Typically fish and seafood,
eggs, that’s quality protein, from a nutrient quality perspective, from a nutrient density perspective. So beef, pork, chicken,
fish and eggs, seafood, all of those types of things, are gonna be healthy types of protein. Can you get some protein from plants? Yes, it’s very rarely complete protein, and it’s usually not very well absorbed, so I wouldn’t be looking to
plants as your main protein source, although they can be
healthy for other reasons. Which brings us to the next piece, which is quality vegetables. So these are going to
be things like broccoli, cauliflower, cabbage,
cucumbers, butternut squash, green beans, things like that,
ideally if you can, organic. And then your healthy fats
are going to be things like, olive oil, avocados,
olives, macadamia nuts, coconut oil, so on and so forth. So how do you actually
construct this meal, from these component pieces? In general, you know there’s
gonna be some variations here and there, in
general, for most people, something like four to eight
ounces of protein in a meal, is going to be a good place to start. This can go up depending
on your training level, or go down depending on if
you’re doing a ketogenic diet, or if you’re being more
moderate with protein, it can depend on a lot
of different factors, but four to eight ounces,
which is a quarter pound to a half a pound of quality protein. Veggies, we don’t limit
the amount you can have. What we say though is, in general, you want to have at least
one vegetable per meal. And preferable one non-starchy
vegetable per meal. Things like chard or kale or spinach. It’s okay to have starchy
vegetables as well, like your sweet potatoes,
white potatoes, plantains, technically a fruit,
but we sort of count it as a starchy vegetable, with your meal, but the truth is, we don’t
eat enough vegetables, and when I’m doing nutrition
coaching with people, one of the things I will suggest, is that they have at least
one non-starchy vegetable at each and every meal, and yes
that includes breakfast too. And then healthy fats, so again, olive oil or coconut oil, how do
you incorporate these? Well you can use a tablespoon
or two of olive oil to drizzle over your veggies, you can use a tablespoon
or two of coconut oil to saute your meat or
to roast the veggies. You can have a handful of macadamia nuts, that’s a good way to make up your meals. So for each meal, ideally,
and you know this isn’t gonna happen all the
time, but ideally you want some quality protein, some
veggies, and some healthy fats. Now to visualize this, if you had a plate, there’s gonna be basically,
plants and animals. And plants should actually be taking up the vast majority of your plate. There’s gonna be some
animal products there too, but plants should be the
vast majority of your plate. And the way you get the
healthy fats in there is either in the meat
that you have prepared, has some healthy fat in it,
maybe it’s some pasteurized beef or you’ve sauteed the meat, in some ghee or something like that, say
sauteed scallops in ghee, which is clarified butter, or
you’ve roasted your veggies in some oil, like olive
oil or you’ve sauteed them, or you’ve drizzled some
oil over the veggies. So that’s how you
construct a healthy meal. So quality protein, quality
veggies, healthy fats. What are some other things
you can incorporate? Fruit, nuts and seeds, herbs and spices, we think all those things are healthy, but they should be considered condiments or additions to a meal,
rather than the main course. Fruits should never replace vegetables on your plate from a health prospective. So hopefully that gives you a sense of how to construct a healthy meal. Whenever you’re constructing
a healthy meal think, you want some quality protein, some quality carbohydrates
in the form of vegetables, and some healthy fat. All right guys, so hopefully
that template helps you out. If you have any questions,
please let us know. Thanks so much for tuning
in, we’ll see you next time.

Randall Smitham