Doctor reveals: 7 Nutrition Facts I wish I knew earlier

Doctor reveals: 7 Nutrition Facts I wish I knew earlier

Nutrition Facts I wish I knew earlier. What are some of the nutrition facts you wish you learned years ago? Let’s look at my top 7 nutrition facts, their relevance and what they reveal about food and health.

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What are the top nutrition facts you wish you knew long ago?
Let’s look at my top 7.
top nutrition facts #7
Being willing to make mistakes. Trying new things in the kitchen

So true. some of my favorites I found by trying out crazy new stuff. I was always very open to making mistakes in the kitchen.

Top nutrition facts #6
It’s a marathon not a sprint. No fad diets, just learning to build one’s health

So many times we want to be perfect so we never get started. Gradually building toward a healthy dietary pattern without hacks or shortcuts. It’s a fact of life and it’s a great nutrition fact as well

Top nutrition facts #5
eating healthy is not the same as eating less calories.
we’re fixated on weight loss and being lean. we can be lean and unhealthy

when I focused on health-promoting foods the calorie issue solved itself

Top nutrition facts #4
protein is not only in ‘protein foods’
we’ve been fed all these myths growing up
we can get protein from animals or plants, same for calcium and iron

we can get plenty of calcium from dairy but no one told us about the #1 source (greens).

Top nutrition facts #3
there is no one ‘magic’ diet.

Every diet guru is based on “My diet is the one true diet”. It’s very appealing. A new shiny diet that delivers weight loss without effort
Vegan, mediterranean, paleo, low carb, low fat can all be done in a healthy way

focus on healthy foods not diet wars

Top nutrition facts #2
I wish I knew not to look at nutrients in isolation
So powerful. A lot of the debate around nutrition is about single nutrients

It’s even in the name, nutrition is about nutrients!!
this microfocus confuses people and distracts from the real issue (overall health impact of a food)

And I would go even one step further, beyond the food and looking at the entire dietary pattern

And Top nutrition facts #1
personal preferences matter and the best diet is the one that’s healthy enough and you can stick with and enjoy long-term

Most disagreements around nutrition focus on ‘what’s the best diet’. But the best diet is the one that gives you long-term health

So use the science to point you in the right direction but how far you go and how fast you get there has to personalized because it has to work for you
If you want more info here’s another video where I tackled a lot of other nutrition facts

Connect with me:
Animations: Even Topland @toplandmedia

Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author’s knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.

#NutritionMadeSimple #GilCarvalho


  1. Hey Doc thanks for all the info and inspiration! I was wondering if you can do a video on proper hydration? I take a supplement to add to my water which seems to help. Maybe fact and fiction on hydration, foods that help, hydration powders and sports drinks….you know, doing what you do best, apply the evidence and make an awesome video 🙂 The reason I ask is because I cramp easy when I run or play basketball with my son. Im missing a good portion of my colon so it’s been a bit of a challenge to say the least. I think a video about hydration would be excellent though especially for those of us that are very active, live in hot climates, and/or have health issues. Just an idea 🙂 I know you are busy but thanks anyway for all you do!

  2. Hello. I enjoyed the content! I’ve been trying to look for a instructional YouTube video like yours that breaks down the topics in this vid! 👩‍⚕️Your explanation really is similar to the vids from Dr Ethan. Doctor’s demonstrations are useful and I learned a lot for my school. He is a helpful Dr in Europe!

    You should check out his YT out and give Doctor Ethan a subscribe! ➡️ #DoctorEthanMedLife

  3. The healthiest people in the world eat very little meat (just a few ounces per week). Green vegetables are crucial to good health and are associated with healthy populations. Eat colorful fruits and vegetables. Include whole grains, beans, nuts and seeds. Include Cruciferous vegetables and mushrooms. Avoid processed food and added oils and sugars. This may seem like a challenge, however, you have to earn your good health.

  4. Being health conscious and accurate weight is a lifestyle. Your eating habits need to become your lifestyle and routine. Example: bathing, brushing your teeth. Eat what is right. Learn your body and nutritional facts put in it what is required for the human body. Thank u for these facts.

  5. After going through your videos, I observed one thing : "You have less number of subscribers because you give more balanced views than other nutrition experts & don’t demonize/idolize a single diet / food source.
    Instead of getting more clickbaits/subscribers/views/ money, you are focusing on balance & the right advice. Appreciate your efforts "

  6. Its good to look at health kind of like this…

    An "F" Health Grade: Laying around all day doing nothing (lots of video games, etc.), eat junky food, sleep irregularly-often not enough, but definitely irregularly, etc. Diet consists of doughnuts, cookies, twinkies, ho ho’s, deep fried bacon doughnuts, scones, pastries, lots of white bread, cake, beer, fried chicken, fast food, soda, coke, fruit juices and fruit drinks, candy, coffee, smoked/cured/processed red meats/salami/lunch meats/cheap bacon/fatty freezer sausages, conventional fatty cheeses, full fat/sugary ice cream, doritos, artificial ingredients, highly processed foods, gmo’s everywhere, etc., plus smoking, etc. Sky high stress.

    A "D" Health Grade: Traditional "American" diet, tons of white bread, buttermilk pancakes, (conventional) cheese, milk, butter, hash browns, mashed potatoes, potatoes, pies, apples, ice cream, chocolate, red meat, poultry, fried chicken, some veggies like overcooked green beans/peas/carrots, fruit juice, some soda, pastries, cookies, corn, cereal, etc. Mostly sedentary. Somewhat irregular sleep. High stress.

    A "C" Health Grade: Some exercise, adequate/more regular sleep, some degree of a wider variety of fruits, vegetables, beans, nuts, seeds, etc. (Carrots, apples, lettuce, celery, cauliflower, green beans, tomato, oranges, grapes, olives, grapefruit, bananas, potatoes, onions, cabbage and asparagus might be an example of the regular variety of produce a "C" diet will have-some variety, but not an esp. high/wide variety.) Lots of conventional dairy and animal proteins still. Fair amount of goodies as well, some fast food, etc.

    A "B" Health Grade: Plenty of exercise, regular sleep, medium to lower stress, wide variety of plant foods, high quality dairy/fish/egg/poultry/meat, etc., high quality foods in general, herbs/spices, etc. Mostly just water/herbal tea to drink.

    An "A" Health Grade: High level of physical fitness, regular sleep, relatively low level of stress, high life happiness levels overall, an extremely wide variety of plant foods, very high quality animal proteins, and easy does it with the animal proteins in general, not very much grass fed dairy at all, hardly any sweets, just the occasional dark chocolate, etc. Vit. D supplements, etc. Just water/herbal tea to drink.

  7. Wow. There’s one that I was SURE would be on here and isn’t. It’s the nutritional value list on packages. How misleading they are: 1) you might think it refers to the entire portion, but it’s only for 100 grams, or 2) that added sugar is not a separate column, so you can’t know how much sugar is naturally in the product and how much was added in the factory 3) and that it’s hard to understand how much sugar X amount of grams really mean, and each 4 grams of sugar are 1 tea spoon, so if your average juice has 12 grams of sugar, that is 3 tea spoons. Plus, ingredient list. All the words they try to mask sugar. Also! That "all natural" means nothing. Oh gosh, it goes on and on. Labelling is messed up.

  8. Excellent video and points! You got yourself a new sub.
    Some things to consider though which are pretty much common knowledge and most people, whatever their eating habits will agree on:
    1) Junk food is called that for a reason. Anything that sits for months on a shelf and contains all kinds of ingredients you just know are made in some factory or lab and contains loads of sugar, additives, preservatives, etc. – is a no-no.
    2) Michael Pollan says everything he’s learned about food and health can be summed up in seven words: "Eat food, not too much, mostly plants." Look at the world’s blue zones and you start to realize how true this is. Many Japanese eat the same fast food that Americans do yet have far less cardiovascular and other diseases. Why? Much smaller portions of junk food!
    3) Health is about so much more than nutrition. Nutrition is vital but sleep and rest, physical activity, mental health and optimism, minimum stress, minimum exposure to toxins and pollutants, enough exposure to sunlight (but not too much) and of course genetics and LUCK all play a role in our general health and well-being.
    Personally – I think we should also consider the implications of our eating habits on our environment. From that I conclude that the meat, dairy and egg industries are both exceptionally cruel and bad for our environment – but vegans get a bad rep for being almost cult-like when trying to convey this message so I am not judging anyone, just pointing out that these have to be taken into consideration as well.
    4) We are all being tested now in these trying times of the Covid19 pandemic. It’s time people start to realize a vaccine is not the solution – it may be many months before enough people are vaccinated and who knows what mutations have already begun to take shape with the virus? Also – even if the vaccines work – what happens when Covid20 visits us? Will we again destroy so many lives and the livelihood of so many? We have our immune system – designed to ward off disease (which is actually something that happens when our body simply cannot get rid of all the toxins and then the viruses have a heyday). We should nourish our immune system with healthy living and nutrition, knowledge and less fear-mongering.
    Good health to all!

  9. This was so knowledgable. I have been trying to look for a vid that teaches the ideas in this video! 👩‍⚕️ 👩‍⚕️Your explanation actually is like the vids from Dr. Ethan. Doctor Ethan’s tips are actually informative and he actually helped me a lot on school. He is an insightful med student on YouTube and he explains vaccines.

    I suggest you check his channel out and give the Dr a subscribe! ➡️ #DoctorEthan

  10. Interviewer: The stricture on the eating of meat, does that derive from the fact that animals have their lives which are accorded… Guest: Vegetable has got life. Interviewer: Yes. What I’m asking is that because animals have a higher priority in life than vegetables? Guest: No question of priority. Our philosophy is that we are servant of God. So God will eat, and whatever remnants of foodstuff He’ll left, that we shall take. So in the Bhagavad-gītā… You find out this verse. Patraṁ puṣpaṁ phalaṁ toyaṁ yo me bhaktyā prayacchati (BG 9.26). Just like you have come here. So if I want to offer you something for eatable, it is my duty to ask you, "Mr…, which foodstuff you’ll like to eat?" So you dictate, "I like this very much." Then, if I offer you that foodstuff, then you become pleased. So we have called Kṛṣṇa in this temple, so we are waiting, what foodstuff He wants to eat? So He said that… Guru-kṛpā: "If one offer me with love and devotion a leaf, a flower, fruit or water, I will accept it." Guest: Patraṁ puṣpaṁ phalam. He is asking very simple thing which everyone can offer. Just like a little leaf, patram, a little flower, puṣpam, a little fruit, and little liquid, either water. So we offer that. We make different varieties with these ingredients, patraṁ puṣpaṁ phalaṁ toyam (BG 9.26), and after Kṛṣṇa’s eating, we take it. We are servant; we take the remnants of foodstuff left by Kṛṣṇa. We are neither vegetarian nor nonvegetarian. We are prasād-ian. We don’t care for vegetable or not vegetable, because either you kill a cow or kill a vegetable, the sinful action is there. And according to nature’s law, it is said that the animals, which has no hand, that is the food for the animals with hands. We are also animals with hands. We human being, we are also animal with hands, and they are animals – no hand but four legs. And there are animals which has no leg, that is vegetable. Apadāni catuṣ-padām. These animals which has no leg, they are food for the animals with four leg. Just like cow eats grass, the goat eats grass. So eating vegetable, there is no credit. Then the goats and the cows are more credit, have more credit, because they don’t touch anything except vegetable. So we are not preaching to become goats and cows. No. We are preaching that you become servant of Kṛṣṇa. So whatever Kṛṣṇa eats, we eat. If Kṛṣṇa says that "Give me meat, give me eggs," so we shall offer Kṛṣṇa meat and eggs and we shall take it. So don’t think that we are after vegan, vegetarian, nonvegan, nonvegetarian. No. That is not our philosophy. Because either you take vegetable or you take meat, you are killing. And you have to kill because otherwise you cannot live. That is nature’s way. Interviewer: Yes. Guest: So we are not for that way. Interviewer: Well, why do you put the stricture on… Guest: Stricture in this way, no meat-eating, because cow protection life protection is required. Interviewer: Couldn’t you get all the necessity you require from grains? Guest: Grains, no. Grains, they are starch. Guest: Some fatty vitaminous food is required. According to medical science, we require four different groups: starch, carbohydrate, protein, and fat. That is full food. So you can get all these things by eating rice, nuts, seeds pulses, and cereals. These things contain…. Nuts, Pulses and cereals contains protein. So protein we require. Fat is required. And vegetables, carbohydrate; and food grain, starch. So if you prepare nice foodstuff with all these ingredients, you get full. And offer to Krsna, then it’s purified. Then you are free from all sinful activities. Otherwise, even if you kill vegetable, you are sinful because it has got life. You have no right to kill another life. But you have to live on life. This is your position. Therefore the solution is that you take prasādam. If there is sin by eating vegetable or meat it goes to the eater. We take the remnants, that’s all. we don’t take anymore, we know who it belongs to. Whatever intuitive knowledge I become aware of, this awareness comes from the oversoul that is related to me. Whatever I do with my mind, body, senses, speech, Or with my intellect or with my innate natural tendencies, I offer everything to the one from where everything comes from and to whom everything belongs and with whom I am connected in a loving exchange and in full appreciation. Who dwells in everyone’s hearts and also in mine and is always with me. Om Tat Sat (Many thanks to

  11. Well in my world the ketogenic diet absolutely was magic!! There are a ton of people out there that just flat out cannot eat sugar and carbohydrates (myself included) or their underlying metabolic conditions will come back with a vengeance.. I healed my non alcoholic fatty liver disease, GERD, gastritis, high blood pressure, pre diabetes, chronic headaches and psoriatic arthritis all by just by drastically lowering carbohydrates and sugar from my diet..
    Keto is not about weight loss for most, it’s about improving your health and well being.
    That being said someone who is metabolically healthy may not need to restrict carbohydrates which is fine..

  12. Just got into this channel, by far the most non bias and scientific and seemingly honest source of dietary information.

    Been looking into all kinds of rabbit holes and almost always ends up they are just selling something in the end. Or else they cherry pick data.

    Vegan, keto, carnivore, animal based lectin free, plant based.

    Thank you for you work and please keep the content coming from down under Australia ❤️❤️❤️❤️🙏🙏🙏

  13. The nutrition fact #7 is so me. During the 100 days of lockdown in my country I had the privilege to work from home and spend more time exploring and experimenting new meals in the kitchen. Eating healthier and exercising more have made me feel better during the quarantine and the bonus was… I am leaner than ever!
    I like your videos, they are pretty interesting 🙂 I wish you could also talk about food combinations. I mean, are there foods that combined together can affect (improve or decrease) the nutrient absorption by the body?

  14. Compared to your old videos the production quality now is much better (the content is as superb as ever). Keep up the great work!

  15. You can’t go wrong with daily servings of dark leafy greens, berries and garlic. Those 3 foods have encompassing benefits.

  16. The one thing that is always overlooked is the undeniable fact that there is only 1 ethical diet. The one that doesn’t require consuming the dead bodies of abused animals or the secretions stolen from them. When you take that into consideration, living vegan is the only ethical choice. Sure you can be healthy as an animal abuser but that’s no way to live. ✌️

  17. bro make a video on dairy products ,, does consumption on dairy products causes acne and other skin infection like sebhoric dermattisis and eczema?

  18. The part where you were criticizing your old video was HILARIOUS!! 👏😂😂 Great video! You’re 100% right about personalizing your diet so that it’ll work for you. That’s really important!

  19. Hello 🙂 Thank you for your video. I really enjoyed it. I am a strict vegan for 8 years now, and I love your relaxed approach. I also do believe you can be healthy on many different diets, if you pay attention to all important nutritional values, at least at the beginning. Sadly, I thing the vegan propaganda at one point wanted to say, that even if you just eat vegan junk food or just potatoes, it is good enough. But sadly I see quite a few deficiencies within my circle of family and friends. Some of them are vegan, and some of them are omnivore. I volunteered for a research project in Slovenia, and out of 100 (mixed/random) people that were involved (and gave their blood tested), I was one of 6 people in total, that had enough D vitamin (because I am supplementing…). People really need to learn about these stuff.

  20. Teamwork!! 🙌🏼 These are really valuable nutritional advice from everyone’s personal experience, thank you for consolidating them!

    I’m also honoured to be featured as I’m passionate about educating people about nutrition too. ✊🏻 Learning so much from your channel!

  21. Just a point of detail. ‘Vegan’ isn’t a diet. It’s a philosophy and lifestyle that excludes all forms of abuse to animals in so far as it’s possible and practicable. A ‘plant-based’ diet is what vegans adhere to. Or you could call it an ‘animal-free’ diet.

  22. I liked this. I’ve been trying to look for a awesome video that educates everything in this vid. 🧑‍⚕️Your lesson really is similar to the vids of this insightful health enthusiast Dr. Ethan. Ethan’s explanations are totally insightful and I learned a lot for wellness.

    Go check his page out and give the health enthusiast a subscribe! ➡️ #DoctorEthanStudentDoctor

  23. For me, learning words like ‘detoxing’ ‘superfoods’ etc are meaningless and the other mechanisms that make people fall into fad diets was important. I think focusing on health from an overall perspective (including sleep, exercise etc) is more important than ‘detoxing’ if thats even a thing, special teas and powders

  24. Gush this channel deserve much more visibility ! So clear explanations with objectivity ! Keep it up !

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