Healthy Meal Tips – How to Create a Healthy Meal


Dr. Justin Marchegiani

Keeping in mind that what we eat should be nutrient-dense, toxin-free and high-quality is what this video is about. Gain beneficial information regarding the three macronutrients which are proteins, fats and carbohydrates. Know more about the different types of carbohydrates that we need depending on our activity level. Learn how to set up your own quality, nutrient-dense and toxin-free meal with the variety of foods discussed here.

Hi, This is Dr. Justin Marchegiani. In today’s talk will be how to create a healthy meal. So essentially, every single meal should have a combination of three macronutrients. Proteins, fats and carbohydrates.

Now, we are just taking full- fully into account that quality is really important.  A lot of people just talk about macronutrients like proteins, fats and carbs and do not put into- emphasize the quality of nutrients are very important. So, obviously organic, chemical-free pesticide-free, free-range-you know, GMO-free. All these things are really important present in macronutrients. The big thing is I’m gonna emphasize macronutrients that also don’t have a lot of toxins in them. A lot of toxins are just phytates, oxalates, uhm, various fibrin compounds. Things that are- tricks an inhibitor or enzymbe-blocking inhibitor compounds can also affect uhm, digestion and your ability to breakdown and utilize B proteins and nutrients for food. And next is we also wanna make sure that food are anti-inflammatory.

So typically, we have three prostaglandin or eicosanoid pathway. Two is inflammatory and one is pro – inflammatory. So the arachidonic acid pathway or prostaglandin 2 is the pro-inflammotory pathway. And prostaglandin 1 and 3 are anti-inflammatory pathway.

Three Prostaglandin / Eicosanoid Pathway

  1. Prostaglandin 1 (anti-inflammatory)
  2. Prostaglandin 2/ Arachidonic Acid (pro-inflammatory)
  3. Prostaglandin 3 (anti-inflammatory)

So I’m gonna be talkin’ about various proteins and fats that are gonna stimulate the anti-inflammatory 1 and 3 pathways vs. refined vegetable oils, GMO vegetable oils to stimulate the prostaglandins 2 pathway.

So we’ll get started here:

We got proteins, fats and carbohydrates.


So imagine this is your plate at the dinner table. Now we’re gonna have protein, fats typically come together when you eat at lunch or eating protein powders or once you’re eating rabbit protein. Uhm, they have rabbit starvation up in the a – up in the winters areas because the rabbits are uhm, so lean. They develop rabbit starvation of this protein uhm, hydro excess with no fats and you actually need fatty acid to be ablet to help absorb proteins and amino acids so you can develop rabbit starvation  without enough fat. But typically, in mother nature, you’re gonna have proteins, fat together. So I’m a big fan of at least many half your meal, but half your plate, protein and fat.

So I’m gonna put P here in black and we’re gonna put S here to symbolize fat. Now again, this ratio may change. Uhm, if you are very active, you- a wall closer to the equator, you may be able to use more carbohydrate for fuel. So you actually see yourself in 3 quarters to 16% carbohydrates. But through myself, if you’re relatively ___, you’re not exercising too much and you’re living a pretty good lifestyle, typically about half protein, half fat. And that can change based on your activity levels, your kinetics, uhm- whether you have an immune condition or not. But again we have carbohydrates on this side.

So we have protein, fat and carb on this side. And typically, we have a couple of different kinds of carbohydrates. We actually have:


Starchy carbohydrates. This would come in the form of white potatoes, sweet potatoes, yams, tubers, uh bananas, etc.

Non-starchy carbohydrate. Now I’m a big fan of non-starchy varieties because it tend to be higher in nutrition. But they don’t have all the sugar that you may get from the starchy carbohydrate. This tend to be a really good place to get all the nutrients, all these anti-cancer compounds in the non-starchy variety. Now again, if you’re more active, you may need some of the starchy carbohydrates. So this is kinda dependent upon your active- activity level, as well as your genetic predispositions and also you know, assuming that you are healthy. If you’re diabetic, you have metabolic syndrome, if your waist is greater than 40 inches for male or greater than 35 inches for female, you may want to think about really keeping those starchy carbohydrates down if not, out of your diet completely.

Next at the carbohydrates we have-we have:

  1. High Glycemic
  2. Low Glycemic

High Glycemic. I’m gonna put GI for glycemic index. And Low Glycemic or low GI. Now they’re similar about here. But typically, some of our fruits maybe high glycemic fruits. This can be pineapple, this can be banana, papayas, uhm dates, mangoes, maybe more of your tropical fruits. Now people- but, of all the more tropical environment, they may have the genetic ethnic and biochemical individuality to process those carbohydrates at a higher level. Now if you got more wintery environment, you haven’t had those type of fruits. So you maybe a little bit more sensitive to it, you may not be able to eat as much. Now we have low glycemic. Low glycemic may be your berries, maybe your apples-like your green apple. Uhm, things like that, usually below above 40 glycemic index are gonna be your berries or apples, maybe more of your Granny’s Smith apples and such. It kinda give you a good idea of what your low glycemic fruit maybe.

So myself, I typically try to consume more non-starchy and more low glycemic fruit. If I’m more active, then I will do a little bit more starch, at least more of these sweet potatoes. And again, out of the starchy ones, the sweet potatoes are actually lower on glycemic index than your white potatoes or meat.

So just kinda keep that in mind. And typically all of my carbohydrates are still gluten-free. So I typically try to consume gluten-free carbohydrates just because we’re trying to keep up with the fact that there our goal’s anti-inflammatory. Nutrient dense and low in toxins, and gluten-free. Things are all gluten-free here.

Know more about gluten-free carbohydrates


So proteins, fats, carbohydrates from there you can create your meal.


So if you’re looking at proteins- it could be fish, it could be turkey, it could be grass-fed meat, it could be lamb, a good quality steak or beef. When we look at fats, typically protein and fats are connected. So we’re looking at beef, and maybe a 76% grass-fed beef and maybe a dark turkey leg or chicken thigh, or the chicken breast- we’ll leave the skin on. Or if it’s a leaner meat like a chicken breast, maybe we put a scoop of coconut oil on there. Or we cut out the half to a whole avocado and put it on there. Or we have a handful of nuts or almond to get that extra fat. And again we can obviously cook with fat, too.


So good healthy fats, maybe coconut oil or ghee. If you’re autoimmune, you may want to avoid that- the grass-fed butter or use something like ghee without the P casein protein in there. Uhm, also nuts, it could be good quality bacon fat and duck towel, uhm, macadamia nut oil, avocado oil which are pretty good fats. It could be olive oil. Using olive oil as the salad dressing. That kinda gives you an idea of proteins and fats.


And then your carbohydrates, you kinda already know them. Our starchy carbs are gonna be sweet potato, our yams, berries, tubers, uhm- squashes, white potato. And again, non-starchy ones are gonna be our spinach, uh-its’ gonna be our salad mix, our broccoli, our kale, our asparagus, our cauliflower, uhm- and spinach, etc. And then our high-glycemic fruits of foods are gonna be obviously, our white potatoes are gonna be our high-glycemic index. Obviously, sugar in general. And again, we’re keeping this list gluten-free here just, just in case. And again, low glycemic are gonna be our berries, our passion fruit and our Granny’s Smith apples, our grapefruit, as well as our lemons and limes. And I will put a list on screen so everyone can see that.

So I hope this video is really helpful. From here, you should be able to create an anti-inflammatory, nutrient-dense, low toxin meal. Start pushing your body into anti-inflammatory state which is essentially your body building up faster than you’re breaking down. So if you’ve hormone issue, or digestive problem, if you’re in chronic pain, if you have fatigue, depression or a mood issue, this is gonna be the kind of diet template-wise, maybe a couple of tweaks regarding macronutrients, but this is the kind of diet you wanna be on health, bring yourself back out well. For more information about myself, feel free to visit the information bar below. If you need a consultation regarding what tweaks you can make to your diet or what lab test, feel free to reach out and I will be able to help you out. Thanks a lot. Have a great day.

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