शैडोइंग अभ्यास: VEGAN NUTRITION BASICS » the plate method - वीडियो के साथ अंग्रेजी बोलना सीखें

How do we know if we're getting the right nutrients or if our meals are adequately balanced?

Now let me tell you firsthand as somebody who has studied and practiced in the field of nutrition.

It can be confusing and complicated.

I get it.

But nutrition does not have to be difficult.

So in this video, we're going to simplify it a little bit by exploring a simple yet effective visual tool

that helps us ensure that our meals are nutritionally balanced.

Now we have written a comprehensive article on this on the Pickup Limes blog.

I'm gonna link it for you down below

because there's more information in there than we can delve into in this particular video

And I also want to make mention before we get started

that this technique I'm gonna share with you is just to be used as a guideline not as a strict rule now.

Let's get started

Many countries have unique food plans that have been created by their governments

or by nutrition authorities To make sure

that their citizens are getting the right kind

and amount of different nutrients now Each country's food plan is a little bit different,

but across the board the emphasis tends to be the same Which is to focus on making sure you're getting enough fluids, enough fruits and vegetables, enough whole grains,

as well as protein, calcium, and fat sources.

Now I'm going to share one of those food guides with you today, and it's called the Canada's Food Guide given

that this is where I grew up and this is the particular guide that I learned.

In Canada we have four food groups, fruits and vegetables, grain products, milk and alternatives, and meat and alternatives.

This list shows what the recommended servings are of each food group based on a person's age and gender.

It's an awesome tool, no doubt, but I often had clients asking me, well do I need to count the amount of these foods I'm eating each day?

And realistically the answer is not necessarily.

You're always welcome to record your intake for a couple of days.

It really does help to see if there's a certain area in which you might be missing out.

But once you know it, then you can make up for it.

So the question that often became well is there an easier way to make sure

that my meals are properly proportioned and the answer is yes Here's how

The plate method is a wonderful and effective technique

that helps us visualize how to organize those food groups This

plate method outlines the proportion of food groups to include

when creating nutritionally balanced meals now a heads up

If you want to get a printable copy of this image here

that you can post on your fridge see the link in the description box below This isn't the first time

that a plate method has been used to compose nutritionally balanced meals.

I mean because it's such an effective visual tool, a lot of organizations have begun to adopt this particular method.

Now you can see

that each of these authorities use the plate method in their own way to make healthful eating something that can be easy.

Now let's break it down a little bit more and share some specifics.

Now we're using a plate here for demonstrative purposes, but you could easily use a bowl or any other serving dish.

So the first thing you want to do is make sure

that about half of your serving plate comes from the fruit and or vegetable category for each meal.

Now the benefits of this are widely known, of course.

These are loaded with vitamins, minerals, fiber, antioxidants, they can help reduce the risk of developing chronic illnesses and so on.

So you want to get it in any way that you can.

Now the sources of this are, well, any fruits and or vegetables that you enjoy.

One thing we do recommend is

that you get at least one serving each day of a green vegetable and one serving each day of an orange vegetable.

Now examples of this can be found in the article that is in the description box below.

One pro tip is to use frozen fruits or veggies for quick and nutrition add -ins to meals.

We also recommend that you get a little bit more vegetables per day than fruits

if you kind of just keep that in the back of your mind.

The general guideline is about three to four servings of fruits and about four to six servings of vegetables.

Again no need to count but if you're generally getting more veggies than fruits each day, you should be good to go.

Now when it comes to grains, we aim for this to take up about a quarter of the plate.

The benefit of grains is that the complex carbs

that can be found in them provide a fantastic source of sustained energy and fiber.

Sources of this include oatmeal, rice, whole grain bread, wheat tortillas, whole grain pasta, quinoa, barley, millet, buckwheat, I mean the list goes on.

One pro tip

that we can give is to aim to have at least

half of your grain servings per day come from the whole grain category

so the more whole grains you can include the better.

Moving on to the final quarter of the plate this is plant -based protein sources

and the benefit of this of course is protein

which is an essential part to health and nutrition

but the other amazing thing about getting your protein from plant -based sources is

that there is the added benefit of fiber both soluble

and insoluble fiber essentially this means it helps to keep us fuller for longer, helps to keep things regular, generally all around good for us.

Sources include soy products like tofu, tempeh, and edamame, and other rich sources are things like peas, all beans, all lentils, and most veggie meat replacements.

Now another source of plant -based protein for vegans that's also considered a fat source is any kind of nut or seeds.

These are things like hemp seeds, sunflower seeds, pumpkin seeds, walnuts, almonds, pecans, and all forms of nut and seed butters.

Now one pro tip is to not be afraid of using canned or jarred beans and lentils, if this means it's going to help you speed up your meal prep time

and make sure you get enough of this essential food group.

If you're going to be cooking from scratch and you're in a rush, lentils cook a lot faster than beans do.

And when it comes to incorporating more nuts and seeds, that should be easy enough, right?

We can sprinkle it on top of salads, add it to oatmeals, into smoothies, or just enjoy it as a snack.

Now, we developed something called the three pillars so that in addition to the plate, we make sure that we're getting an adequate variety of necessary nutrients that we need for optimal health.

Now, if you can't include this into your meal, it's not a problem.

You can also include it on the side of your meal or enjoy it as a snack.

Alright, first up is calcium.

This is something that both vegans and non -vegans tend to overlook

and calcium plays such a crucial role in our bone development and maintenance throughout the lifespan, so we want to make sure that we're getting enough.

Our recommendation is that you get at least two servings of calcium -fortified foods each day, and we do recommend that you get it from food over supplements whenever possible.

Food sources include fortified yogurts like soy, almond, rice, or coconut yogurts, or any kind of plant -based milks that are fortified,

And this can be included in chai lattes, in smoothies, or in oatmeals in place of water.

The second pillar is fats, which is an essential part of a healthy diet

because fats play such an integral part in so many functions in the human body.

And this is also where we find those essential omega -3 fatty acids.

Now, the recommendation here is that we get those healthy fats from whole food sources whenever we can because, again, we get that added benefit of vitamins and minerals and fiber and antioxidants.

So oils are also considered a fat source, but we want to use this one in moderation.

Vegan sources of fats are things like avocados, all kinds of nuts and seeds, nut butters, olives, and coconuts such as coconut flakes or coconut milk.

The final pillar is supplements.

This is one we get questions about all the time, so let's see if we can address it here.

Vitamin B12 is one of those vitamins that's very rarely found in plant -based sources, So it is recommended that vegans either obtain it by consuming fortified foods

or more commonly that they're taking a vitamin B12 supplement.

And vitamin D, it is possible for our bodies to synthesize, but it depends on the time of year and if we are in direct sunlight.

But if we're not, then it's also recommended that we supplement with vitamin D.

100

But this applies to everybody, not just vegans.

101

As far as other supplements are concerned, it's generally not required.

102

If you're consuming a well -balanced vegan diet, it should offer all of the nutrition that we need but

103

if you're concerned or if you have a medical condition

104

and you're unsure you can always see a doctor or a dietitian to learn more.

105

Okay, so we've learned quite a bit so far in this video but hopefully it's coming across as being quite simple.

106

Let's take a quick second to recap.

107

We want about half of our plate to come from fruits and vegetables, preferably a little bit more vegetables than fruit.

108

We want about a quarter of our plate to come from grain products, preferably More whole grains when possible

109

and we want another quarter of our plate to come from

110

plant -based protein sources on the side Either incorporated into the meal

111

or enjoy it as a snack We want to make sure

112

we're getting about two servings at least per day of calcium

113

-rich foods We want to make sure we're getting enough healthy fats as well as a vitamin b12 supplement

114

and possibly a vitamin D supplement too Not so bad right now.

115

It's important to note that by developing this plate method

116

and breaking it down we're not trying to recommend that you meticulously organize your plate in this exact order.

117

In fact, if you were to look through the pickup lines recipes, you'll notice that not all of them necessarily follow this plate method 100 % of the time, and that's okay.

118

By following this method most of the time, things tend to balance out.

119

The bottom line is that the plate method is just to be used as a template

120

or a visual tool to help us create balanced meals.

121

Now, if you're looking for more concrete examples of this, see the article in the description box below, where you can also get that downloadable PDF of the plate method

122

that you can then post onto your fridge to use as a guide for either you

123

or your family members to make sure you're getting the proper proportions of different food groups.

124

I know it's something that's really helped me over the years.

125

Now if you're planning on following this technique, let us know about it.

126

Share it in the comment section below or share it with us on Instagram.

127

It's always a lot of fun watching you guys incorporate these techniques into your healthy habits.

128

All right, before you leave as well, be sure to give the video a thumbs up

129

if you learned something new or if you enjoyed it it means a lot to us when you do.

130

Thanks a lot for watching.

131

Pickup Lens signing off.

132

We'll see you in the next video.

📺 उसी चैनल से

✨ अनुशंसित वीडियो

327 वाक्य

I Studied Nutrition for 30 Years. Here’s What Actually Matters.

Daily ConversationWorking Adults

285 वाक्य

How To Eat To Build Muscle & Lose Fat (Lean Bulking Full Day Of Eating)

Daily ConversationWorking Adults

166 वाक्य

The Easiest Way to Hit 150g Protein in Just 1500 Calories

Daily ConversationWorking Adults

245 वाक्य

Fruits Ranked - Nutrition Tier Lists

Daily ConversationWorking Adults

303 वाक्य

Learn 100+ Common Foods & Dishes in English in 20 Minutes | Food Vocabulary

Daily ConversationWorking Adults

135 वाक्य

what i ate in a (normal) week

Daily ConversationWorking Adults

233 वाक्य

Unfortunately, Getting Lean Really Is This Simple

Daily ConversationWorking Adults

451 वाक्य

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

Daily ConversationWorking Adults

200 वाक्य

Comment éviter les pics de glucose ? Avec Glucose Goddess | Wellness Check | Vogue France

Daily ConversationWorking Adults

234 वाक्य

It’s Boring, But it Transforms Your Physique

Daily ConversationWorking Adults

इस पाठ की शब्दावली और बोलने के सुझाव

इस वीडियो में शैडोइंग के लिए 132 वाक्य और 2018 शब्द हैं। बोला गया हिस्सा 9:40 लंबा है। वक्ता तेज़ बोलता है, लगभग 209 शब्द प्रति मिनट, इसलिए जुड़ी हुई और कमज़ोर ध्वनियाँ ज़्यादा मिलेंगी। 82% शब्द अंग्रेज़ी के 3,000 सबसे आम शब्दों में से हैं; बाकी शब्द अभ्यास से पहले देख लेना अच्छा रहेगा।

इस वीडियो की मुख्य शब्दावली

वीडियो के 15 सीखने लायक शब्द, उच्चारण और अर्थ के साथ:

शब्द	उच्चारण	अर्थ
meal संज्ञा	/ˈmiːl/	भोजन, जेमन
grain संज्ञा	/ɡɹeɪn/	अनाज, अन्न
vegetable संज्ञा	/ˈvɛd͡ʒ.tə.bəl/	सब्ज़ी, तरकारी
vitamin संज्ञा	/ˈvɪt.ə.mɪn/	विटामिन, जीवसत्त्व
vegan संज्ञा	/ˈviːɡən/	वीगन
seed संज्ञा	/siːd/	बीज, दाना
nutrition संज्ञा	/njuːˈtɹɪʃ.ən/	पोषण, खाद्य
calcium संज्ञा	/ˈkælsi.əm/	चूर्णातु
technique संज्ञा	/tɛkˈniːk/	तकनीक
coconut संज्ञा	/ˈkəʊ.kə.nʌt/	नारियल, नारिकेल
bean संज्ञा	/ˈbi(ː)n/	सेम
snack संज्ञा	/snæk/	नाश्ता, भाग
pillar संज्ञा	/ˈpɪlɚ/	स्तंभ, खंभा
necessarily क्रिया विशेषण	/ˌnɛs.əˈsɛɹ.ə.li/	अवश्य, अनिवार्यतः
butter संज्ञा	/ˈbʌtɚ/	घी, मक्खन

इस वीडियो का व्याकरण

वक्ता जिन संरचनाओं का सबसे अधिक प्रयोग करता है, वीडियो के असली शब्दों के साथ:

संरचना	वीडियो में
Passive voice be + past participle — ज़ोर इस पर कि क्या होता है, न कि कौन करता है	have been created · are loaded · can be found
Present perfect have/has + past participle — बीता हुआ काम जिसका असर अभी भी है	has studied · have written · have been created
Relative clauses who / which + उपवाक्य — व्यक्ति या वस्तु के बारे में अतिरिक्त जानकारी	somebody who has · same Which is · fats, which is

ध्यान देने योग्य उच्चारण

वक्ता 32 बार संक्षिप्त रूपों का प्रयोग करता है, जैसे you're, we're, I'm। इन्हें वैसे ही छोटा बोलें जैसा आप सुनते हैं।

“th” की ध्वनियाँ: thumb /ˈθʌm/, smoothie /ˈsmuːði/, synthesize /ˈsɪnθəsaɪz/
“sh” और “zh” की ध्वनियाँ: nutrition /njuːˈtɹɪʃ.ən/, proportion /pɹəˈpɔɹʃən/, recommendation /ˌɹɛkəmɛnˈdeɪʃən/, rush /ɹʌʃ/, essentially /ɪˈsɛnʃəli/
लंबे शब्द — बलाघात सही रखें: incorporate /ɪŋˈkɔɹ.pɚ.eɪt/, necessarily /ˌnɛs.əˈsɛɹ.ə.li/, recommendation /ˌɹɛkəmɛnˈdeɪʃən/, complicated /ˈkɑm.plɪˌkeɪ.tɪd/, essentially /ɪˈsɛnʃəli/

इस वीडियो से अभ्यास कैसे करें

पहले बिना बोले पूरा वीडियो एक बार सुनें और जो शब्द नहीं आते उन्हें लिख लें।
0.75× गति से शुरू करें, एक-एक वाक्य की शैडोइंग करें, और सहज लगने पर सामान्य गति पर लौटें।
अपनी आवाज़ रिकॉर्ड करें और मूल से तुलना करें, ख़ासकर meal, grain, vegetable जैसे शब्दों पर ध्यान दें।

शैडोइंग तकनीक क्या है?

शैडोइंग (Shadowing) एक विज्ञान-समर्थित भाषा सीखने की तकनीक है जो मूल रूप से पेशेवर दुभाषिया प्रशिक्षण के लिए विकसित की गई थी। विधि सरल लेकिन शक्तिशाली है: आप मूल अंग्रेज़ी ऑडियो सुनते हैं और तुरंत इसे ज़ोर से दोहराते हैं — जैसे वक्ता की छाया 1-2 सेकंड की देरी से। शोध से पता चलता है कि यह उच्चारण सटीकता, स्वर, लय, जुड़ी हुई ध्वनियाँ, सुनने की समझ और बोलने की प्रवाहशीलता में काफ़ी सुधार करता है।

शैडोइंग तकनीक: पूरी चरण-दर-चरण गाइड पढ़ें →

शैडोइंग अभ्यास: VEGAN NUTRITION BASICS » the plate method - वीडियो के साथ अंग्रेजी बोलना सीखें

THIS... is the new perfect

VEGAN SCHOOL LUNCH IDEAS » healthy + easy (bento box)

HOUSEPLANT CARE TIPS FOR BEGINNERS » + printable guide

Plant propagation for beginners » 5 indoor plants

Stop buying KIMCHI, make this instead (+ save money!)

SLEEP BETTER with these evening snacks 😴

The BEST noodles I’ve ever made 🍜

HEALTHY MORNING HABITS » + printable checklist

Micro habits that improved my life ✨

10 life lessons (for a healthy mind + body) ✨

Why you’re always tired (+ food fixes!) 🍜

The year that changed everything 🥹

I can finally share this with you!! 🥹🌿 | Simply Plants

Designing a simple life (minimalist habits) 😌

Speedy 20-minute meals » vegan + wholesome

Full day of easy home-cooked meals 🎉

5 meals I eat each week » vegan & healthy

FINDING YOUR WAY (+ printable guide) ✨

BECOMING A MORNING PERSON » + printable guide

What to EAT for HEALTHY SKIN (science-backed!) 👩🏻‍🌾

I Studied Nutrition for 30 Years. Here’s What Actually Matters.

How To Eat To Build Muscle & Lose Fat (Lean Bulking Full Day Of Eating)

The Easiest Way to Hit 150g Protein in Just 1500 Calories

Fruits Ranked - Nutrition Tier Lists

Learn 100+ Common Foods & Dishes in English in 20 Minutes | Food Vocabulary

what i ate in a (normal) week

Unfortunately, Getting Lean Really Is This Simple

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

Comment éviter les pics de glucose ? Avec Glucose Goddess | Wellness Check | Vogue France

It’s Boring, But it Transforms Your Physique

इस पाठ की शब्दावली और बोलने के सुझाव

इस वीडियो की मुख्य शब्दावली

इस वीडियो का व्याकरण

ध्यान देने योग्य उच्चारण

इस वीडियो से अभ्यास कैसे करें

शैडोइंग तकनीक क्या है?