跟讀練習: VEGAN NUTRITION BASICS » the plate method - 通過影片學習英語口語

選擇練習模式

每種模式都會開啟全屏練習室。

132 句

如果句子過短或過長，請點選 Edit 進行調整。

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.

下載應用

流利口語所需的一切

AI 發音評分逐句打分

音標練習掌握每個音

詞彙學習建立你的詞庫

詞彙遊戲邊玩邊學

掃碼

Download on theApp Store Get it onGoogle Play

同頻道

FOR YOU

本課的詞彙與口語要點

這段影片共有 132 個句子、2018 個單詞可供跟讀。講話部分時長為 9:40。說話人語速較快，每分鐘約 209 個詞，會出現較多連讀和弱讀。 82% 的單詞屬於英語最常用的 3,000 詞，其餘的詞建議在練習前先學一下。

影片中的重點詞彙

影片中 15 個值得學習的單詞，附發音和釋義：

單詞	發音	釋義
meal 名詞	/ˈmiːl/	餐, 飯 /飯
grain 名詞	/ɡɹeɪn/	糧食 /糧食, 穀物 /穀物
vegetable 名詞	/ˈvɛd͡ʒ.tə.bəl/	蔬菜, 青菜
vitamin 名詞	/ˈvɪt.ə.mɪn/	維生素 /維生素, 維他命 /維他命
vegan 名詞	/ˈviːɡən/	純素食者
seed 名詞	/siːd/	種子 /種子, 種 /種
nutrition 名詞	/njuːˈtɹɪʃ.ən/	營養 /營養
calcium 名詞	/ˈkælsi.əm/	鈣 /鈣
technique 名詞	/tɛkˈniːk/	技術 /技術, 技巧
coconut 名詞	/ˈkəʊ.kə.nʌt/	椰子
proportion 名詞	/pɹəˈpɔɹʃən/	比例
bean 名詞	/ˈbi(ː)n/	豆
snack 名詞	/snæk/	零食, 小吃
incorporate 動詞	/ɪŋˈkɔɹ.pɚ.eɪt/	組成
pillar 名詞	/ˈpɪlɚ/	柱子, 支柱

影片中出現的短語動詞

單詞	發音	釋義
grow up 動詞		長大 /長大
miss out 動詞		錯過 /錯過, 放過 /放過
speed up 動詞	/spiːdˈʌp/	加速, 加快

影片中的語法

說話人最常用的結構，並附上影片中的原話：

結構	影片中的用法
被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的	have been created · are loaded · can be found
現在完成時 have/has + 過去分詞 — 過去發生但與現在仍有關聯的事	has studied · have written · have been created
定語從句 who / which + 從句 — 補充說明人或事物	somebody who has · same Which is · fats, which is

需要注意的發音

說話人用了 32 次縮略和弱讀形式，例如 you're, we're, I'm。請按聽到的簡短形式來說。

“th” 音: thumb /ˈθʌm/, smoothie /ˈsmuːði/, synthesize /ˈsɪnθəsaɪz/
“sh” 和 “zh” 音: nutrition /njuːˈtɹɪʃ.ən/, proportion /pɹəˈpɔɹʃən/, recommendation /ˌɹɛkəmɛnˈdeɪʃən/, rush /ɹʌʃ/, essentially /ɪˈsɛnʃəli/
長單詞——注意重音位置: incorporate /ɪŋˈkɔɹ.pɚ.eɪt/, necessarily /ˌnɛs.əˈsɛɹ.ə.li/, recommendation /ˌɹɛkəmɛnˈdeɪʃən/, complicated /ˈkɑm.plɪˌkeɪ.tɪd/, essentially /ɪˈsɛnʃəli/

如何用這段影片練習

先完整聽一遍影片，不要開口，記下不認識的單詞。
先用 0.75 倍速逐句跟讀，熟練之後再回到正常速度。
錄下自己的聲音並與原聲對比，特別注意 meal, grain, vegetable 這類單詞。

什麼是跟讀法？

跟讀法 (Shadowing) 是一種有科學依據的語言學習技巧，最初開發用於專業口譯員的培訓，並由多語言者Alexander Arguelles博士普及。這個方法簡單而強大：您在聽英語母語原聲的同時立即大聲重複——就像是一個延遲1-2秒緊跟說話者的影子。與被動聽力或語法練習不同，跟讀法強迫您的大腦和口腔肌肉同時處理並模模擬實的講話模式。研究表明它能顯著提高發音準確性，語調，節奏，連讀，聽力理解和口語流利度——使其成為雅思口語備考和真實英語交流最有效的方法之一。

影子跟讀法: 閱讀完整分步指南 →

跟讀練習: VEGAN NUTRITION BASICS » the plate method - 通過影片學習英語口語

選擇練習模式

下載應用

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 🍜

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

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

Micro habits that improved my life ✨

THIS... is the new perfect

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

BECOMING A MORNING PERSON » + printable guide

HEALTHY MORNING HABITS » + printable checklist

FINDING YOUR WAY (+ printable guide) ✨

High protein vegan breakfasts » FREE printable guide 💪

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

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

Eat THESE Foods to Bulk Up & Gain Muscle (Without Excess Fat)