The Power of Nutrition | Luke Corey, RD, LDN | UCLAMDChat

#UCLAMDChat

[KC-jqkw]

Thank you. I am a disabled veteran. I cannot walk very much. My legs are all messed up, especially my right leg, and neck and back are fused. My ankles, feet, shoulders, and hands are also tore up, and my left hand is mostly paralyzed. I have to get my weight back down now that my operations are done. I am going to diet and just work my arms. I took a lot of notes and I am going to give it hell. I have 3 boys that I have to get healthy for. They have been doing most everything with their mom through all of this, and I am going to try to get to where I can do more.

[MindfulSimpleSolutions]

Loved your seminar!
As a plant-based eater for the past 10 years, there are some things in your discussion I do not necessarily agree with, but found a lot of value in the way you break down the macros, micronutrients, and the necessary to implement dense nutrient food in our diets. Thank you for sharing and making this information accessible to all.💛

[dreameryoung]

Listened to this while showering going back to take notes, nutrition is important .The video can help me get into a routine, got a crazy schedule

[jyow]

Thanks Luke Corey, RD, LDN, part of the UCLA Health Sports Performance team. Good presentation and I feel I learned stuff I didn't know before. Appreciate the vid.

[mdfarhan]

Most genuine information, no promotion of products all natural ....super helpful knowledge i really appreciate your help👏👏👏👏

[mananabbasi]

Thank you for sharing this knowledge. As an athlete, I was looking for something like this to be better and it can be life changing for the one who actually wants to achieve his goal.
Thank you again for this precious knowledge!

[LECityLECLEC]

Thanks Luke and UCLA health you guys are super awesome for making these high quality videos publicly available. I'd also like to say Luke ur a power point master. Ur PPT is one of the best and most simple and most elegant I've ever seen!

[francesrosado]

This was such a great video. Thank you so much for sharing! 2.4K likes ! Think of how many lives you have helped just by this 37 min video... awesome job !

[willruiz]

Thanks for this PSA, Luke and UCLA Health. Super informative. Thanks for promoting a better, healthier lifestyle and proactive living.

[theloon]

I'm a senior in high school and I've really considered Nutritionist as a career! This was so helpful for my studies 😊

[drgswhk]

You’ll never grasp how grateful I am for you and this information. Thank you!

[eddyred-legblaze]

Most inspiring nutrition video I've seen yet. For sure I will build upon this knowledge. You're a champion. Many thanks from Sydney!

[marquessantiago]

Thank you I’m an a aspiring soccer player and I’m really wanting to begin eating healthier to help me. This helped a lot

[lelandp]

Best health video online when it comes to health 101 and nutrition. Luke your the man. I’ve searched far and wide for a basics video. Thank you. Our own government needs this video on their website.

[lperlberg]

Thank you, Luke, for a very informative video.I am a 67 year old female triathlete and wanted specific information on nutrients needed for every meal including snacks, which you provided in the charts and examples. I am going to follow the recommendations you made & hope it helps me for my next big race in October. A+ video!

[stephe.]

So helpful, helps cut through all of the “How I lost 10lbs in two days!!!” BS.

[summarydog]

00:00 Welcome to today's webinar on the power of nutrition.
00:03 Luke Corey, a registered dietician and sports nutritionist, will discuss how nutrition can fuel your body and boost your health and performance.
00:12 Learn about the impacts of nutrition on day-to-day performance, the difference between poor and optimal nutrition, and the five basics of optimal nutrition.
00:33 Discover how to put everything into practice to maximize the benefits of the information provided.
01:10 Luke Corey, a registered dietician and sports nutritionist, works at the UCLA Health Sports Performance Center, providing nutrition support for athletes and recreational adults.
04:01 Good nutrition improves athletic and day-to-day performance, including focus, decision-making, energy, endurance, strength, power, injury prevention, recovery, and sleep quality.
05:12 Poor nutrition involves consuming low-nutrient, unhealthy foods in large portions, irregular eating patterns, and dehydration. Optimal nutrition includes nutrient-rich foods, appropriate portion sizes, regular eating times, and healthy fluid sources.
06:58 The five basics of optimal nutrition are maintaining an eating schedule, focusing on key nutrients, selecting the right types of foods, managing portion sizes, and staying well hydrated throughout the day.
07:33 Common eating schedules include eating every two to three hours, which involves having breakfast in the morning.
07:58 Different people have different eating routines: some have snacks throughout the day, others stick to three square meals, and some practice intentional fasting. Consistency is key, regardless of the routine.
08:14 Protein is an essential nutrient that helps build and repair our bodies. It is important to include a source of protein in every meal, whether it's animal-based or plant-based.
10:40 Carbohydrates are the main source of fuel for our bodies and brains. They provide energy during exercise and also support gut and cardiovascular health. The amount consumed can be adjusted based on individual goals.
11:56 Make sure to include proteins, carbs, and fats in your diet for overall health. Healthy fats support joint health and cognitive function. Essential vitamins and minerals are important for daily functioning and a strong immune system.
14:05 Establish an eating schedule and focus on foods that provide key nutrients. Protein can be obtained from lean meats, dairy products, and plant-based sources. Carbohydrates can come from grain products, fruits, and vegetables.
16:12 Healthy fats come from nuts, seeds, oils, salmon, and other foods. Including a variety of protein, carbohydrates, and fat sources in our diet is essential for getting all the necessary vitamins and minerals.
16:42 To ensure a balanced diet, it's important to explore different foods and not stick to the same ones every day. By including lean proteins, whole grains, fruits, vegetables, and dairy products, we can meet our nutrient targets.
17:19 A visually balanced meal includes a variety of colorful foods, such as lean proteins, whole grains, fruits, vegetables, and dairy products. Upgrading meals from unhealthy options to ones that include all four key nutrients is recommended.
17:55 An example of an unbalanced meal is chicken strips with french fries. To improve the meal, include lean proteins, carbohydrates, healthy fats, and key vitamins and minerals from a variety of foods like chicken
20:36 One serving of food can fit in a cupped hand. Fats should be about the size of a thumb. Fruits and vegetables should be a fistful or one cup.
21:05 A typical day for an average person includes around 2, 000 calories. This consists of eight servings of protein, 13 servings of carbohydrates, and nine servings of fat.
21:51 For a typical female on a 1, 600 calorie diet, the breakdown is six servings of protein, ten servings of carbohydrates (with half being fruits and vegetables), and seven servings of fat.
22:20 A male consuming 2, 000 calories would have two servings of protein, one serving of grain, two servings of fruits and vegetables, and two servings of fat for breakfast.
23:08 Spread out
24:58 Drinks like iced tea and lemon water can help with hydration. Check urine color to ensure hydration. Establish an eating schedule, include key nutrients, choose the right foods, and stay hydrated.
26:05 To put everything into practice, make a plan. Write down your eating schedule and meal template. Fill out the foods you want to consume. Establish portion sizes and create a grocery list.
28:47 Follow the routine of establishing an eating schedule, being consistent, and hitting key nutrients. Choose high-quality foods and make it a habit to maintain optimal nutrition every day.
29:07 To improve your health, consume the right foods in the right portions, stay hydrated, and plan your meals. Set a goal, recruit supportive people, track your progress, and celebrate victories.
31:30 For more information, visit UCLA Health's website. If you need personalized guidance, reach out for a one-on-one consultation. Thank you for tuning in!
32:08 Keto diets and intermittent fasting can aid weight loss, but they require strict adherence. Consult a knowledgeable professional for proper guidelines.
33:18 During sports tournaments, plan your meals and snacks ahead of time. Pack your own healthy options to ensure proper nutrition.
33:56 Healthy options are important in tournaments, avoid high sugar and high-calorie foods like sports drinks. Choose fruits, vegetables, water, trail mix, or protein bars instead.
34:54 To lose weight, consume fewer calories by reducing portion sizes, especially carbohydrates. Exercise more to burn calories.
36:09 Plant-based diet is not necessarily healthier than a regular diet with animal-based proteins. Focus on getting all key nutrients for good health.

[npoznak]

Thank you for making this video. I appreciate your efforts to simplify nutrition and provide guidelines people can follow every day. I have a strong background in health and nutrition, with a Master's in Health Science. Ironically, all the nutrition knowledge I have has been, and continues to be, acquired from experts and expert sources because there was not a single nutrition course in my master's degree, which was focused on community health education.
About 7 1/2 years ago I chose to eat an entirely plant-sourced (vegan) diet. Every major health & nutrition organization supports the superior health benefits of a well-balanced vegan diet. When I discuss nutrition, I point out that carbohydrates and proteins are nutrient groups, NOT food groups. Making these food groups can easily confound people's understanding of how food nutrients can be balanced, and how we can acquire enough of everything we need (essential nutrients).
All essential (must be ingested) and nonessential (body makes) amino acids, or proteins, are present in abundance among plant foods. We need to eat a variety of foods to acquire all essential nutrient, not just all essential amino acids.
There are also specific ways that all animal, fowl, and fish products damage out bodies and the production of these is among the most human-induced environmentally-destructive forces on earth. About 99% of all farmed animals are now in factory farms out of necessity. These are literal hell holes of suffering and cruelty. Regardless of farm type, all farmed animals, fowl, and fish end up slaughtered at a fraction of their natural lifespan.

[metro]

This is powerful, thanks for laying out such a successful healthy plan . Very grateful

[kelseydecosta]

I used not only this video but other one that have come out of UCLA sports center. It was helpful for my nutrition 100 course.