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.💛

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

Thanks a lot Mr. Correy, this is the perfect videos to learn and remember the basics components of nutrition. Very clear and understandable layout!

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!

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.

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.

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!

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.

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. Some great resources: www.NutritionFacts.org, A Well-Fed World at www.awfw.org, and Dr. Milton Mills at drmiltonmillsplantbasednation.com/

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

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 !

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!

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.

Issa specialist sports nutrition certified master trainer

Thank U Luke! I really needed this important information. I really appreciate you taking the time out of your busy schedule to help people.

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

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

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

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

i have to say i truly feel more knowledgeable after watching this video the presentation was perfect so simple to understand and very easy to follow thank you very much. I'm a level 5 chef in the Irish naval service and looking to broaden my knowledge of nutrition.

That knowledge was really helpful and today I know about the importance of nutrition better than before.

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

Glad I sat through this, felt like I learned something

thank you so much I took notes on this video to remind myself and ensure I'm making nutrition and good habit!

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.

This is a subject that you don't hear enough about. How nutrition is the cause of multiple diseases, including cancer.

Love this video! Thank you for making it for us!

This was excellent! Super clear and answered all my questions. Thank you :)

thank you for making this available to all of us! its really helpful

Thank you so much And God bless your heart 🙏

THANK YOU FOR THIS VIDEO...

Thank you so much for this learning class!

I’ve been looking for something like this. Much appreciated!

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

Thank you Luke, the content and the way you conducted it was very helpful to understand ❤️

Really practical, helpful, informative examples. Appreciated, thank you.

Thanks for the video. I like the example structure for daily eating habits that you outlined.

Balanced food that provides all the body's needs of all elements and food alternatives is a supportive force for the body's immunity against all diseases

Thank you Luke. This video is going to change my life I believe. Thank you and have a great day and career!

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

Thank you so much! Very informative.

This video is exaclly what I was looking for, an introductinary video to nutritioning coverning the most important concepts

Thank you for this. A really user friendly and practical breakdown.

Thanks a lot... For a long time I'm so confused about nutritions but after watching all the clear for me.. Love from India

Love the topic of the power of nutrient! Thanks

We can never have enough of this kind of information.

This was an amazing video, really brought light to a lot of things and now I have a much better understanding of things. Thank you very much bro really appreciate it.👍👌

I am so thankful for this great lecture!!!!! Very helpful 💗

About nutritions and health . Big LIKE from me

This was so helpful, thank you 🙏🏽

Most informative video, I searched for years and this is it,thank you so much

Thank you Luke for the insightful knowledge, I would like to know how important is exercising in nutrition and the connection between the two concepts of nutrition and exercise in becoming an elite athlete or a high performing athlete. :D

God bless you!

I love these healthy tips! I highly appreciate these kind of tips.

This is great luke. very well thought of and easily explained. Thank you so much

You’re amazing! Thank you much for this 🙏

This is so great, thank you!

Amazing nutrition information. Awesome video. Wonderful job.

This is so helpful for me, thank you sir!

Perfect thanks for advice

wow! super simple, clean and use-full.

Saw the link for this when I was watching another video for my Intro to Nutrition class. I've suggested that the prof add it to the class materials. Nice job.

I never eat breakfast . I exercise everyday for 4 hours. Then I eat a peanut butter sandwich and glass of milk at 2 pm. Every day. That's it. Then at night I drink a fruit smoothy with whey protein and collegen. Then I get 10 hours of sleep every night. I also drink water all day . I'm the healthiest man in my doctors practice. You don't need a ton of food to be healthy.

Great video with really helpful info!

This is so great! Thank you for sharing...honestly after you described palm sized servings I thought OMG I've been overeating all my life...that's why I have problems with weight loss and balance. The more you know!

Wow, you did a marvellous analysis RD Luke

Thanks for the sharing, it really helped me to pass the interview as a nutrition coach candidate.

Thanks 🤝🤝🤝 this video is so helpful, I’ve gained

Im so happy i found this video

Thanks for sharing great info.🙏

Very interesting. The daily intake tips are very helpful. Thanks!

Great presentation!! You said it nicely and you spoke the truth. Thank you for the great information

Thank You! Very simple and consistent content. God bless you !!

Wow thank you for the free knowledge. Great help.

Great video . Thanks so much !!

my breakfast 6 of 7 days a week is as following 2 cups frozen broccoli florets 1cup red onion 1cup mixed peppers 1cup white or shitake mushroom 2 medium red or yellow potatos diced and steamed mixed seasonings like oregano thyme sage salt pepper etc. 1 pc of fruit. any fruit i have usually grape fruit orange or berries or kiwi coffee black with cinnamon throw all in the pan and steam with water moving veggies around every few minutes. cook for about10 minutes on medium low heat. for the 7th day ill do grain free pancakes with berries and bannanas chia flax and sunflower seeds mixed with 1 egg ( i try to avoid eggs)

One of the best videos. It's simple and easy to follow.⭐

Thank you so much for sharing these, so helpful!

I am doing Food,Nutrition & Health basic course, it's really helpful for me to understand more about healthy a good habit diet .

It is a really helpful video, thank you

thank you very much Mr.Correy. i have learn alot from you today.

Such an Amazing video with excellent content. I love how you built each concept on top of each other. You really put the learner in mind first in this presentation 🙌🏾 thank you. Quality always stands out.

very informative and helpful, thank you Luke!

Thank you, very much. A good nutritional summarizing.. I needed to hear the hydration information. I am looking for additional hydration sources from your website. Otherwise, I think I am on task with my food selections, mostly loving desserts occasionally. Thanks

Thank you , this is very helpful.

Extremely well explaned and good slides

Woooow really learned a lot by listening to you, thanks 🙏

You are so good at it. Thanks for the video.

Great video, I do a lot of this but learnt more about the healthy fats. Thanks

Very informative presentation. I learned a lot! Huge thanks!

When I was in the Navy I had to take a class on nutrition. I learned how people who eat their fruits and vegatables fight off infection better and it speeds up the healing process. You know what they say you are what you eat. You got the Academy of Nutrition and Dietetics, Food Allergy Research and Education, US Food and Drug Administration, USDA Food and Nutrition Information Center and the US Department of Agriculture and Nutrient Database. They done medical research that proves that people who eat their fruits and vegatables and drink water fight off infection a lot better and it also speeds up the healing process. Got to eat our fruits and vegatables or else no dessert. You are what you eat.

Awsome tips , love it ! Any other videos your could recommend?

Very informative, great presentation

I like affordability too to help financial goals too and checking in with others and seeing goals and ideas are good good luck everyone's who's trying to lose weight well done fitness clubs are good too

Thank you!

It's so useful information for people. Keep it up! Sir! Much love from Thailand.

Great video! Thank you!!!

This was so helpful, thanks for sharing

This is quite helpful! Thank you!

Good balanced whole food nutrition presentation. Glad you mentioned intermittent fasting and carbohydrate management can help with weight loss or stability. John 3:16., Ephesians 2:8-10 Kent Wilbourne, Ogden, UT.