Latest / Chub Chat With Mary / Macros-Protein Carbs Healthy Fats
Transcript
- mary: Hey and welcome to Chubb Chat with Mary. I'm so glad you're here. If you're tired of dieting and ready to find a healthier way to live, you're in the right place. Ditching the diet mentality, learning what really works, and creating a healthy lifestyle we can enjoy. Don't forget, each episode has a workbook. The link is in descriptions. Let's get started. So glad you're here to listen to episode 7, Macros, Protein. Carbohydrates and healthy fat. Do you get enough protein, carbs, and healthy fats daily? Sometimes the goal isn't eating less, it's eating smarter. We spent so much time being told what not to eat. Don't eat carbs, avoid fat, cut calories, eat less, and start another diet on Monday. Sound familiar? But what if getting healthier isn't about taking food away? What if it's about learning how to build a meal that actually fuels your body? And keeps you satisfied. Healthy eating isn't about fearing food. It's about learning how to feed yourself. In episode one we talked about macro percentages, but as we've continued learning, I don't want Chub Chat to turn into another set of strict numbers you have to follow. Instead of obsessing over percentages, we're going to focus on building balanced meals with protein, carbohydrates, healthy fats. Protein helps build and repair Carbohydrates is fuel and energy, and fats help support your body and keeps meals satisfying. None of these foods need to be feared. Your body needs all three. Each macrobe gives calories. Protein is four calories per gram, carbohydrates is four calories per gram, and fat is nine calories per gram. A simple healthy balance for many people is protein at every meal, fiber rich carbs, and healthy fats in moderation. Talking about one of the biggest game changers when it comes to getting healthier without dieting. Protein. A lot of people hear the word protein and immediately think bodybuilders, giant shakes, or eating plain chicken every day. But protein is for everybody. Protein helps you feel full longer, supports your muscles, and other body tissues, and is an important part of a balanced meal. Sometimes healthy changes start with simple swaps like adding eggs at breakfast. Choosing Greek yogurt instead of sugary snacks. Putting chicken, tuna or beans on your salad. Adding cheese, cottage cheese or nuts for snacks. A lot of us grew up thinking healthy eating meant eating less. But many times the real problem is we aren't eating enough. Foods that actually keep us satisfied. Protein can help you stay fuller longer and help you avoid that cycle of I'm starving, I grab junk. Now I feel bad. Start over Monday. For most adults, protein needs depend on body size, age, and activity level. I aim for twenty to thirty grams of protein per meal. It's tough, but two eggs equals about twelve grams. Greek yogurt is fifteen to twenty grams. Chicken breast is twenty five to thirty grams. Tuna packet is fifty to twenty grams. Cottage cheese is twelve to fifteen grams, and a protein shake is twenty to thirty grams. So you have animal protein. Like eggs and chicken, tuna, Greek yogurt, cottage, cheese sticks. Then you have your plant protein. That's like beans, lentils, chickpeas, tofu, nuts, peanut butter. Protein does not only mean meat. Protein does not require expensive supplements. Protein alone is not magic. Balance still matters. More protein does not mean zero carbs. Protein isn't just for people trying to get ripped at the gym. It's for regular people trying to feel better, have energy, and stay full longer. A lot of us were taught to fear food instead of learning how to build balanced meals. Adding protein is one of the least restrictive healthy habits you can start with. You don't have to count every gram. Even small improvements matter. Sometimes the goal isn't eating less, it's eating smarter. A lot of people think they're eating enough protein. Till they actually look at it. Some of us are getting only twenty or thirty grams all day and wondering why we're hungry an hour later. Make sure you have protein with every meal along with carbs and healthy fats. Protein doesn't have to be complicated. Put some protein on your plate at every meal. Think of it as the friend who keeps you from raiding the kitchen two hours later. Let's chat about our next macro. Carbohydrates. Carbs are not the enemy. Your body needs them for energy. The goal isn't to fear carbs, it's to choose more carbs that keep you full, energized, and satisfied longer. We don't need to eliminate carbs. We need to learn how to include them in a balanced meal. Simple carbs and complex carbs are everyday nutrition terms that connect to the scientific categories of carbohydrates. Simple carbs are made of one or two sugar molecules. They digest quickly and can raise blood sugar faster. So examples candy, of course, soda, syrup, white bread, pastries, fruit. Not all simple carbs are bad. Fruit and milk also contain vitamins, minerals, fiber, or protein. Complex carbs are made of many sugar molecules linked together. They usually digest more slowly and help provide steadier energy, like oats, brown rice. That's what I like. I like to make brown rice. Beans. Lentils, sweet potatoes, whole grains, vegetables. The benefits they're more filling, often higher in fiber, better for steady energy, can help with blood sugar control. I know that for sure. Fiber is a carbohydrate your body does not fully digest. Types soluble fiber helps cholesterol and blood sugar. Insoluble fiber helps digestion and ball regularity. Foods high in fiber are vegetables. Fruits, beans, oats, whole grains, nuts and seeds, easy fiber upgrades. Just add berries to your breakfast. Choose whole grain bread. Eat beans or vegetables with meals. Snack on popcorn instead of chips. Pair carbs with protein. Carbs alone may leave people hungry faster. Protein helps slow the carb down. I like to pair celery and peanut butter, toast and eggs, brown rice and chicken, crackers and Swiss cheese. I strive for healthy goals when it comes to carbs, better portions, more balance, fewer ultra processed foods, more consistency. Small changes feel more achievable than cut carbs forever. Some carbs work with your body and some leave you hungry again twenty minutes later. Carbs give your body energy, your brain and muscles like carbohydrates. People often feel tired, cranky, or low energy when they cut carbs too low. That's why healthy eating usually works better than extreme dieting. Our last macro is healthy fats. Fat used to be the bad guy in every diet trend, but your body actually needs healthy fats to function well. The goal isn't to avoid fat, it's choosing the right kinds and eating balanced amounts. Healthy fats can help with filling full longer, supporting brain health, helping hormones work properly, giving steady energy and Helping absorb vitamins like A, D, E, and K. Main types of healthy fat is unsaturated fats, avocados, olive oil, nuts, seeds, natural peanut butter, I I buy skippy peanut butter. Fatty fish like salmon and tuna. These can support health, heart health, and help you keep and help keep you satisfied after meals. And saturated fats are okay in moderation. And examples of them are butter, Cheese, bacon, sausage, full fat dairy, fried foods. I'm cutting down on fried foods by cooking in my air fryer. I'm also eliminating bacon and sausage. You don't have to fear these foods, but balance matters. Healthy fat doesn't mean you have to completely avoid foods containing saturated fat. And then there's trans fats are the type we want to keep as low as possible. Thankfully they're much less common in foods than they used to be. And they're often found in packaged pastries, some fast foods. Shortening, processed snacks. How much fat do people need? My healthy range is about twenty to thirty five percent of daily calories from fat. Simple everyday version. Just add like a small healthy fat to meals so you can stay fuller longer. Like eggs plus avocado, apple and peanut butter. salad and olive oil dressing, chicken plus nuts and seeds, yogurt and chia seeds. Healthy fats don't make you unhealthy. Extreme diets and imbalance usually do. Adding healthy fats can actually help you stop feeling hungry all the time. Okay, let's wrap up this week's Chub Chat Challenge. Build a balanced plate challenge. Build one balanced meal every day for seven days. Include source of protein complex carbohydrate, a healthy fat, at least one fruit or vegetable. Which meal kept you full the longest? Which healthy food did you enjoy the most? What will you keep doing next week? Did eating this way feel easier than dieting? That's your chub chat challenge for this week. Now I want to hear from you. What did you think about today's episode? Did anything we talked about hit home for you? Share this episode with a friend who might need to hear it too. And if there's a health topic you want me to chat about, Let me know. I'm always looking for ideas for future episodes. And remember, you don't have to do this alone. If you need an accountability partner, reach out and let me know. Leave a comment on my website, chuppchat.riverside.com, or email me at chuppchat.26 at gmail.com. Please have a healthy week. See you next time on Chubb Chat for episode eight Emotional Eating. Why you can't stop and how to break the cycle? Thanks for watching Chump Chat with Mary. I have a workbook for every episode. You can find the link in the descriptions and show notes. If you completed the workbook or took part in the challenge, or just want to comment, come join my Facebook group, Chump Chat with Mary. The link is in the description and show notes. So tell me all about it. Thanks for watching and I'll see you next time.