Home Cooking Provides More Variety And Essential Nutrients

Most nutrient deficiencies are caused by a diet of highly processed foods. Healthy home cooked meals can provide more variety and essential nutrients for less calories than prepared foods.

In this video:

• Prepared versus homemade foods. 00:41
• From natural foods to processed foods. 1:38
• Why home cooking increases variety and essential nutrients. 2:30

Nutrient Values: Raw vs. Cooked Weights

The USDA serving size for meat, fish, and poultry is 3 to 4 ounces (113 g) raw. While cooking reduces the availability of some nutrients, it makes other nutrients more digestible.

When a restaurant lists a steak or hamburger patty size, it is raw (precooked) weight. An 8 ounce (225 g) hamburger patty does not weight 8 ounces cooked.

In several videos about vitamins and nutrients, I used raw weights. Meat, fish, and poultry are not measured using cups or spoons. They are sold by weight. Unfortunately, most Americans do not own a kitchen scale, and eat more calories and other nutrients than they need.

Is Your Diet Nutrient Deficient?

Essential nutrients must come from your diet because your body cannot make them. Essential nutrients include fat, carbohydrates, protein, vitamins and minerals.

Many diets are nutrient deficient emphasizing some essential nutrients and not others. Nutrient deficient diets require supplemental nutrients.

This video shares how to verify your diet provides all essential nutrients your body needs before resorting to dietary supplements.

In this video:

• Essential nutrients & nutrient deficiencies. 00:32
• Symptoms and tests:
• Fat deficiency 3:14
• Protein deficiency 4:46
• Carbohydrate deficiency 6:47
• Mineral deficiency 8:42
• Vitamin deficiency 11:37
• Home testing and self-help risks. 13:10

Fast Metabolism And Weight Loss

Your metabolism works 24 hours a day to keep you alive but, does a fast or slow metabolism affect your weight and weight loss? A fast or slow metabolism has more to do your level of activity that your diet. Most people can to increase their metabolism without dietary supplement and fad diets. And, no supplement or diet will significantly effect weight gain caused by your genes, hormones, and medications.

In this video:

• What is metabolism? 00:44
• Sources of dietary energy. 2:29
• How your body burns calories. 3:23
• Metabolism and breaking your fast. 5:51
• 700 calorie meals. 7:31
• Excess calories and body fat. 10:30

Balanced Versus Unbalanced Diets

Many fad diets require supplemental protein, vitamins, and minerals. In some cases the supplements are available form the diet promoter. Until the 20th century, essential nutrients came from foods not supplements. Eating a balanced diet should provide a healthy person with all or most essential nutrients without excess calories. Many people eat high calorie unbalanced processed food diets. Processed foods are designed to satisfy wants not needs.

In this video:

• What is a balanced diet? 00:41
• Balanced diet and supplements. 2:14
• Balanced diet and exercise. 3:29
• Balanced diet and aging. 4:38
• Balanced versus unbalanced diet examples. 6:27
• Balanced diet tips. 7:49

30 Foods Under 50 Calories

Many nature, minimally processed foods are low calorie foods. Processing like deep fat frying turns a low calorie food, like zucchini, into a high calorie. Frying adds calories but few essential nutrients. This video shares 30 common foods providing 50 calories or less per 100 gram (3.5 oz) or 28 gram (1 oz) serving.

In this video:

• Why low calorie foods? 00:40
• Most low calorie foods are plant foods. 1:48
• High calorie foods and portion control. 2:36
• 30 foods under 50 calories. 3:48

The Never Say Diet Weight Loss Plan

Every year millions of people do on a special weight loss diet. For most overweight people, excess weight (body fat) is due to a diet providing too many calories. Excess calories are converted to body fat. The human body is very efficient storing body fat.

Conversely, millions of  people eat foods banned by many diets and live long, healthy lives. This video shares why and how to cut calories and lose weight without eliminating foods you love.

In this video:

• What is a diet? 00:42
• When to omit foods from your diet. 2:16
• Do you need dietary supplements? 5:48
• Nutrients and calories. 7:24
• Cutting calories not foods you love. 10:02

Best Essential Dietary Nutrient Foods Part IV – Vitamins

This video shares why vitamins are essential, the USRDA for essential vitamins and best food sources. Most healthy adults cam obtain all essential vitamins eating a balanced diet of carbohydrates, fats and protein.

In this video:

• Why are vitamins essential? 00:43
• Why you need vitamins. 1:13
• Fat vs water soluble vitamins. 1:52
• Food vs. dietary supplement vitamins. 3:15
• Vitamin RDA and best food sources. 4:53

Related Videos
Vitamin B12 Foods: https://youtu.be/ndRxIbUFCZI
Vitamin C Foods: https://youtu.be/-pNf06HYwEM
Vitamin D Foods: https://youtu.be/aQyqwJyqXW8
Vitamin K foods: https://youtu.be/iYV05XMORRM

Essential Nutrients Facts & Myths

Essential nutrients must come from your diet or dietary supplements because your body cannot make them. They include carbohydrates, fat, protein, vitamins, minerals, and micro-nutrients. There are many myths about essential nutrients promoted by creators of fad diets and dietary supplements.

In this video:

• What are nutrients? 00:43
• What makes a nutrient essential? 1:18
• Best sources for essential nutrients. 3:08
• Sources of nonessential nutrients. 8:36
• Recommended dietary allowances (RDA) versus percent daily value. 10:50

Immunity Boosting Foods Facts & Myths

There are many diet plans and dietary supplements designed to boost (increase) your bodies ability to prevent viral infections and fight diseases.

But is it wise to fool with Mother Nature?

A healthy immune system can help prevent or reduce the severity of viral infections like colds and flu. A poor diet that causes vitamin and mineral deficiencies can weaken your immune system.

Your bodies immune system is a complex system that can do more harm than good. One example is food and pollen allergies. Harmless proteins are identified as invaders triggering an immune response.

Celiac and Crohn’s diseases are also linked to over active immune systems.

A balanced diet and taking supplements to prevent vitamin and mineral deficiencies that can weak your immune system is a good thing. But, there can be too much of a good thing that can do more harm than good.

This video looks at some of the facts and myths of boosting your immune system.

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