本字幕由TME AI技术生成
Hard
Everybody welcome back
Ready to dive in today
We're tackling nenutral indenity ity
I'm excited to dig into this one
Me too
That's something we hear about a lot
But it can be kind of a vague concept
Like what does it actually mean to eat for nutrient density
And more importantly how do we actually do it without you know living on kale smoothes and cheeseeds
You know we actually found some really cool research in the prep for this one
One study in this is blew my mind compared drinking a cannis soda with eating two large eggs
Calore wise they were surprisingly similar interesting
I hadn't heard that on before yeah
But surprisurprise they had very different effects on the body
The eg group felt fuller for longer
And had more stable bloodgical levels for hours afterward
That's a perfect example of nuttrdendenity ity and action you're getting more nutritional banang for your buck with the eggs
It's not just about the calory account
It's about what those calories are actually made of and what they do for your body totally
So how do we get strategic about this
What should we be thinking about when we're trying to eat for opoptial al nutrition
Well something that really helps me is to think of food as well almost builbuilding erials imagine ine your building a house
You wouldn't just use bricks for everything
Right
You need a variety of materials
Would concrete wiring it's the same with the nutrients in our food
Our bodies need a diverse range of vitamins
Minerals
Anti accidents and all those good things to function at their best
So it's about more than just like hitting our acris
Exactly it's about understanding that each nutrient ent plays a unique role in the body
And that's where variety comes in like the whole edrainboofin
Exactly it's not just to catchy slogan different cooured fruits and vegetables really do contain different combinations of vitamins and minerals
Think about it
Those great orange carrots packed with beta caritine
Which h bodies convert into vitamin a escentral for good vision
Oh wow
I didn't realize that yeah
And the deeper darker leafy greens like spininh their birth sting with fully crucial during pregnancy and iron for energy production and carrying oxygen throughout the body
Wow Ok
So color is key
Gets one helpful guideline for sure
This is ararty making me rethink my grocercery alist i tend to get stuck in or right eating the same things
Week after week
I think we all do that to some extent is easy to fall back on familiar favourites
Yeah
But one of the articles who read
Talk about how trying new recites can be a fun way to break out of that rut and discovered new u ingredients that you might loh oababsolutely trying recipes is like opening a door to a whole new world of flavors nunutrience
But you know you don't have to completely over a holiyear diet overnight start small
Even incorporating one new ingredient each week can make a difference
That feels way more doable
Okay
Give me example
What's one small swap
People can make
They can make a big difference
嗯 对对对对
Think about your spice rack
So many spices not only amp up the flavor of your meals
But also provide a ton of health benefits
Take ginger for example
It can reduce muscle sournness after a workout plus it's a poateral ttine flamatory ginger
That's amazing
I would think of gingerail for enupset stomach
But i've forget about using fresh ginger
What what other spices es garlic is another one
It's a natural antibacteria and antiviral and some studies even suggest it might help with blood pressure
But termy with its bright yellow hue is a pottantioxident
That's been linked to reduce ed information okay
Convinced ed i need spice of my life
I love it
And the best part is by adding more flavor with spices
You might find yourself using less salt t which is always a win totally okay
So we've covered fruit vegegy spices
Tina
What about the other food groups like dairy and meat
Where do they fit
Dairry is an interesting one
It often gets a bad wrap
But it can be a great source of calcium
Which is crucial for strong bones of course like with anything moderation is key and opting for lower fat options like greek yogurt over conventional yogurt is always a good idea
Yeah
Greek y yogt t my got so much promeat and what about meat
I know protein is essential for well pretty much everything
But we also hear a lot about the potential downsides of eating too much red meat for you're right
There's a lot of conflicting information out there about meat
Some sources advocate for plant based diets
While others emphasise the importance of animal protein
What we can't say for sure is that quality matters choosing lean meets like chicken or fish and prioritising grasfed and pass to raised options whenever possible is a good rule of them
Right
It's about being mindful of where your food comes from and making choices that aliline with your values in your health goal
So it's less about cutting out entire food groups
And more about like you said earlier 're thinking about food is building block
Exactly we want to build a strong in healthy house
So we need to choose the best possible materials
Absolutely this has been so eyopening
I feel like i have a much better graspon nunutriine density
Now me too
It's such an important concept
And the best part is even small changes can make a big difference so true
Oh Okay
Let's do a quickly cap for our listeners before we wp up great ideidewe talk about eating the rainbow
Emphasizing the importance of variety in our fruits of dudges
We explored the power of spicup like ginger
Garlic and tumark not just for flavor
But for their impressive health benefits too
And we touch on the role of dairy and meat
Highlighting the importance of quality and moderation
And most importantly we learn that building a nenutrient dense diet doesn't have to be restrictive or boring
It's about making small sustainable swaps
And enjoying the delicious journey of nourishing our bodies couldn't have a better mmspself
This is been awesome
So tell me what one small change are you feeling inspired to make
After our deep dive today
Oh
That's a tough one
I think i'm going to try at new demespspice
This week neissusumai wanning to experiment with it more
And it's packed with antioaccidence
How about you um h question
Oh
I think i'm
I'm going to make a more conscious effort to incorporate those dark leafy greens into my meals
Maybe try swapping spinnge for letters in my salads
I love that
It has so much iron
I love that
Remember every meal is an opportunity to nurse our bolidis
And feel our best absolutely yeah
Such a great reminder
Okay
That's it for today's deep dive
Thanks for listening everyone
It'll see en next time after now
