Healthy Meal Tips – How to Create a Healthy Meal

Healthy Meal Tips

By 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.



Every single meal should have a combination of three macronutrients –  proteins, fats and carbohydrates. We are just taking  fully into account that quality is really important.  A lot of people just talk about macronutrients like proteins, fats and carbs and do not emphasize the quality of nutrients that are very important. So, obviously organic, chemical-free pesticide-free, free-range, GMO-free. All these things are really important present in macronutrients.

The big thing is I’m going to emphasize macronutrients that also don’t have a lot of toxins in them. A lot of toxins are just phytates, oxalates, various fibrin compounds. Things that trip an inhibitor. Our enzyme-blocking inhibitor compounds can also affect digestion and your ability to breakdown and utilize B proteins and nutrients for food. And next is we also want to make sure that food are anti-inflammatory.

Three Prostaglandin / Eicosanoid Pathway

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

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


Proteins and Fats

We’re going to have protein, fats typically come together when you eat at lunch or eating protein powders or once you’re eating rabbit protein. They have rabbit starvation up in the  in the wintery areas because the rabbits are so lean. They develop rabbit starvation of this protein hydro excess with no fats, and you actually need fatty acid to be able to help absorb proteins and amino acids so you can develop rabbit starvation without enough fat. But typically, in mother nature, you’re going to have protein, fat together. I’m a big fan of at least making half your meal, put half your plate with protein and fat.

If you are very active or if you’re 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 if you’re relatively leaner, 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, whether you have an autoimmune condition or not.



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, bananas, etc. We also have non-starchy carbohydrate.

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 with 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 kind of dependent upon your 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.

High Glycemic

This can be pineapple, this can be banana, papayas, 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.

Low Glycemic

Low glycemic may be your berries, maybe your apples, like your green apple. Things like that, usually below above 40 glycemic index are going to be your berries or apples, maybe more of your Granny’s Smith apples and such. It kind of gives 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.

So just kind of 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 our goal’s anti-inflammatory, nutrient dense, low in toxins, and gluten-free. These are all gluten-free here.

Know more about gluten-free carbohydrates by CLICKING HERE


Healthy Meal

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


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 our 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. If it is a leaner meat like a chicken breast, maybe we put a scoop of coconut oil in there; or we cut out the half to a whole avocado and put it on there. We can also have a handful of nuts or almond to get that extra fat. And again, we can obviously cook with fat, too.


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


Our starchy carbs are going to be our sweet potato, our yams, berries, tubers,  squashes, white potato.

Non-starchy ones are going to be our spinach, its’ going to be our salad mix, our broccoli, our kale, our asparagus, our cauliflower, and spinach, etc.

Our high glycemic fruits of foods are going to be obviously, our white potatoes are going to be our high glycemic index. Obviously, sugar in general. We are keeping this list gluten-free here, just in case.

Low glycemic are going to be our berries, our passion fruit and our Granny’s Smith apples, our grapefruit, as well as our lemons and limes.

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 hormonal issue, or digestive problem, if you’re in chronic pain, if you have fatigue, or depression or a mood issue, this is going to be the kind of diet template-wise, maybe a couple of tweaks regarding macronutrients. This is the kind of diet you want to 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.

CLICK HERE and ask an expert about tweaking your diet to fit your needs

Macronutrients and micronutrients – Nutrition basics

By Dr. Justin Marchegiani

Today’s talk is going be on Nutrition 101.  We’re going to go over what macronutrients and micronutrients are. We’re going to show how to customize a diet according to you what your needs, goals, and desires are. So first things first, when we’re dialing our diet, there’s got to be a couple of things that are in common across any way of eating.  We want our diet to be macronutrient agnostic.  In the paleosphere,  you can go high-carb, low-carb, high-fat, low-fat, high-protein, low-protein.  We just want to make sure we fulfill these 3 criteria: nutrient-dense, low toxin, and anti-inflammatory.  That’s really important. If we’re nutrient-dense, anti-inflammatory, low toxin, we’re good to go.  We can dial up carbs high or low based upon our metabolism.

In-Depth Look at Macronutrients

We have protein, we have fat, and we have carbohydrate.  You can see we have four calories in protein, 4 calories in carbs, 9 calories in fat.  And what’s happened is in the 50’s and 60’s, fat was one of these macronutrients that was demonized because the higher amount of calories in there and one of the first thing we could measure in the blood was cholesterol.  So it just made sense. Let’s demonize fat because we can actually see some of it in the blood and we know it has more calories.  But what we come to find is that the hormonal effects of each one of these macronutrients is far different.

We have protein and we have more of a hormonal effect of glucagon.  We have fats and we have a more hormonal effect of peptide YY and ketones, which are appetite suppressant.  And then carbohydrate, we have more insulin.  So it would tend to be the carbohydrates based on endocrinology that are driving fat gain. Because it’s the insulin  opening the cell up.  It’s taking a lot of the extra sugar that can’t be stored in the cell.  And it’s shuttling it to the liver and pumping it out as palmitic acid, which is a saturated fat. And again, we can literally get fat by having too much carbohydrate. And that tend to be what’s driving most of the obesity epidemic.

Click here to know more about macronutrients and micronutrients through a functional medicine doctor consult.


The Protein Analysis

When we have proteins, it primarily comes from two sources.  We have animal and we have plant. It’s really important to break it down this way.  The reason why is animal proteins tend to be very high in protein, also some fat in there.  If we’re doing lean chicken breast, lower.  But there’s going to be some fat in there and it’s also going to be very low in carbohydrate.

Now when we go to plant proteins, unless we’re doing like a plant, like a pea protein powder or a rice protein powder or a hemp protein powder, outside of that example, you’re going to have a lot more carbohydrate. Typically two-thirds to seventy-five percent of the bulk of that item will be carbohydrate.  For example, we have rice and beans.  About 15‑18 grams of protein to about 60-70 grams of carbohydrate.  So you can see if we’re eating whole foods, not powders, if we’re eating real foods, you get a whole bunch of carbohydrates. That is when you do it plant-wise or vegetarian-wise versus the small amount of protein. Some of the benefit that we get with animal protein are good essential fatty acids, vitamin A, D, E, K, EPA, DHEA fat and cholesterol, which is the hormone building blocks.

In my opinition, animal protein is going to be the best. It’s going to be the most complete and it’s going to be higher in sulfur-based amino acids. Amino acids are going to help run glutathione pathways, which is a natural antioxidant.  So animal proteins are always going to be superior.

The Categories of Fats

Now we deal with fats.  Fats come in a couple different varieties.  To keep it simple, we’re going to have:

Mono-unsaturated fats. That’s going to be like your avocado.  Pretty good fat.

Poly and saturated fats.  These are going to be like our fish oil.  So fish oil, salmon, tuna–good fats.  And also our omega 3’s, too.

Saturated fats. They’re going to be primarily animal sources with the exception of coconut oil.  Coconut’s a saturated fat.  We’re going to have butter in there.  We’re going to have a lot of the fat in beef, chicken, fish.  There’s going to be some saturated fat in there as well, stearic acid as well.

The Carbohydrate Classifications

Non- starchy

Non-starchy are our vegetable carbs. Non-starchy carbs, low in sugar, high nutrition.  These are your broccoli, kale, spinach, asparagus, and carrots.


Starchy can be high nutrition.  But it can also be higher in carbohydrates.  Sweet potato, yam, jicama, starchy tuber, squash, etc.  Some break down the sugar faster or slower but again, relatively speaking, much higher in carbohydrate but still relatively high in nutrition as well.

Low sugar fruit

We have low sugar which are going to berry, strawberries, raspberries passion fruit, lemon, lime, grapefruit.

High sugar fruits

These are going to be our tropical fruits.  They are going to be your papayas, mangoes, watermelon, bananas and pineapple.

Glycmic Index

The reason why I classified as high sugar is because a lot of times we use the glycemic index. Because fruit is primarily fructose. Fructose does not have a very high glycemic index, but it can still create insulin resistance.  So I want to make sure that we’re taking into account the sugar part of it because fructose is a sugar.  It may not have a higher glycemic index, so I want to classify as low sugar and high sugar.


Adjust Macronutrients According to Your Needs

Depending on where we’re at here, we can dial these up or down.  We can be macronutrient agnostic, essentially. So we can dial the carbs up higher for our CrossFitter or if we’re doing triathlons.  We can up the starchy and we can up maybe the non-starchy or if we have insulin resistance. Also, we can go on low on everything here, except the non-starchy. Maybe we just go up on the vegetables.  So we can dial things up or down depending on where our metabolism is at.

What should you eat?

There’s also one filter that we have to apply to it.  We have to answer yes to these three questions.  These are my essential questions that all patients have to answer yes to.


The food needs to be anti-inflammatory.  So if we’re eating foods that are driving inflammation, excessive inflammation, it’s going to: cause our body to break down excessively fast, create pain and put stress on our adrenal glands. Those are not good since it’s going to break our body down faster.


Next it has to be nutrient-dense.  This is very important. Outside of macronutrients, we have micronutrients–vitamins, minerals, water.  So we have to make sure the foods we’re eating are nutrient-dense.  Again, you can see here, one of the things I did not talk about are grains because grains are very nutrient-poor. And then when you actually factor in gut irritation, the lectins, the phytate, the oxalic acids which actually can chelate but it can hug and pull more nutrients out, it’s actually even more nutrient-poor and its very inflammatory. That’s why grains don’t fit in. It’s got gliadin in it, gluten essentially, and wheat germ agglutinin, other lectins.

Low in Toxins

Now the low in toxins is important because let’s say we’re having good old fashioned broccoli but it’s got a whole bunch of pesticides in it, that’s not good.  So that doesn’t fit the low toxins.   Having a template that looks at quality is so important because you can have the same exact macronutrients. But if you throw in a whole bunch of carcinogenic pesticides, it can put stress on the body, stress on the liver, and disrupt your health.

Get a Customized Diet Template

We want to make sure we look at things from a perspective of is it anti-inflammatory, nutrient-dense, and low in toxins.  But we can also adjust the macronutrients according to what your body’s needs are.

So for instance, if you’re a CrossFitter, we may jack up the carbohydrates high.  We may keep the proteins and the fats relatively high as well.  We may keep the carbs over 200.  If you have insulin resistance or diabetes, well, guess what?  We’re only going to be getting non-starchy carbohydrates in for our carb sources and we’re going to be very high in fats and then moderate to low in proteins.

So I can dial that up and down according to what my patient’s needs are.  We just have to make sure the following template is in place.  We don’t really want to look at calories.  The only time I look at calories is when people are actually not eating enough and that can happen sometimes.  When you’re in a stressed-out state, it’s very common to not really have much of an appetite because the blood’s going to the extremities and are going away from the core.


So again, we have our calories, not that big a deal. But again the hormones are important and also making sure we have the right categories down. Then we can adjust the macronutrients according to what your body’s needs are.

So again, this is a foundation if you have other chronic health challenges or issues, this is the starting point and if you want to reach out to me and get a hold of me for more in depth issues, feel free and click on screen or click below. Subscribe so you can get more of my great free information.

Get a customized diet template for a healthier body by clicking this link!

Why Do You Eat The Food You Eat?

 Why Do You Eat The Food You Eat

By Dr. Justin Marchegiani

The first question I have for anyone who is looking to be healthy, “Why do you eat the foods that you eat?”

This is a foundational question that everyone needs to answer before any diet changes are made in your life. Our bodies are in a constant state of building up and breaking down every day, this is known as either anabolism (building up) or catabolism (breaking down). The foods we eat and even the timing of when we eat,  have a drastic effect on which state are body is in.

Are foods that you’re consuming anti-inflammatory, nutrient dense and low in toxins?  Depending on how sick you or how healthy you want to be, 80 to 99% of the food you put in your body needs to meet this criteria.

In the chart below you will see that the highest rates of nutritional foods all come from the vegetable, fruit and animal sources. It is been hammered into our heads by the mainstream media that we need to consume grains everyday, heck it’s the foundation of our food pyramid. But as you can see grains tend to be the most nutrient poor food source, not to mention the most inflammatory!

 nutrient density

It’s important to notes that many grains, refined sugars and high glycemic foods (foods the break down into sugar in your body very fast) can be addicting. Foods especially like refined dairy products and grains actually break down into morphine like products (gluteomorphines and caseomorephines). These morphine like compounds fit into the opiate receptor in your brain causing a similar response like heroin or vicodine. As you change your diet to nutrient dense, low toxin and anti-inflammatory foods, it is common to experience cravings.


Food Breakdown


Click here to know  about nutrient-dense food sources

Foods like Oreo cookies are actually shown to be more addicting then cocaine in laboratory experiments. It’s important to note the main compounds in Oreo cookies are refined flour, sugar and trans fats (1).

I know many of you are thinking, now that I’m changing my diet to healthier foods, “What can I do to help curtail the cravings?”

I find many of my patients have timing problems regarding when they eat their meals. Especially patients who have adrenal fatigue and or blood sugar issues need to be eating every 3 to 5 hours, especially within the first hour of waking.

One of the biggest stressors on your hormonal system is blood sugar stabilization, if your body is so concerned with stabilizing blood sugar it will have less ability to manage the other priorities in your endocrine system such as thyroid function and ovarian function to name a few.

When most people convert over to an anti-inflammatory or a paleo type of diet I find they are not eating enough healthy proteins and fat. The types of fat people are consuming aren’t high quality fats from animal products such as healthy saturated fats from coconut, grass fed butter, grass fed meat, wild salmon and other pasture raised animals.

As your body gets adapted to burning fat for fuel (ketones)  the less cravings you will have, in the early phases of this transition your body is used to burning carbohydrate and glucose for fuel, so as your blood sugar goes up and down throughout the day cravings can occur. Now that your body is relying more on ketones, there will be less reliance to burn glucose and sugar.

When many people learn about ketosis or fat burning they get scared and confuse it with ketoacidosis. Ketoacidosis involves people that are type I diabetics that are not receiving enough insulin and or alcoholics with liver damage. Ketosis (keto-lipolysis) is a normal physiological process the body goes through either when it’s fasting or when relying on less carbohydrates and sugar for fuel.

The important difference between fasting and a low carbohydrate diet is is an important one. When you are fasting there is a deficiency of protein coming into your body, therefore your body is more apt to breakdown structural protein (muscle) for fuel.  This may not be good thing if your goal is to be strong, lean and look good.   If you are eating enough protein you don’t have to worry about your body breaking down muscle for fuel. Most Dietitians spread this myth so I couldn’t ignore the opportunity to dispel it.

Depending on your body composition and your weight loss goals carbohydrate recommendations can vary from person to person. If you are at or within 10 pounds of your ideal body weight and don’t have blood sugar markers that are elevated consuming a little bit of low glycemic fruit and safe starches (not from grain sources) may be okay (you should be consuming more vegetables than fruit and starch).   These individuals tend to be on the hypoglycemic side and have more of a petite or leaner frame.

If your goal is to lose weight and you’re having problems with higher blood sugar or insulin resistance it’s important that you get most of your carbohydrates through non-starchy vegetables. The best time to consume carbohydrates if you are trying to lose weight would be post exercise. In the post exercise window a little bit of low glycemic fruit should be okay, but vegetable should be consumed at all other times throughout the day as your carbohydrate source.

If you are feeling hungry at all throughout the day, this is putting additional stress on your hormonal system to stabilize blood sugar. The goal is to eat enough food to feel satiated for at least 3 to 5 hours. If you are not feeling satiated you need to look at how much you are eating as well as if you’re eating enough fat and protein at your meals.

Supplements that are helpful in reducing sweet cravings:

5-HTP or L-tryptophan, L-tyrosine or Mucuna pruriens, and L-glutamine.  It’s very important that 5-HTP and  and L tyrosine are taken in a proper ratio of 10:1, I do not recommend taking these without being under a physician or nutritionists supervision.

The next article will be about specific recommendations regarding protein and fat consumption. And also what to do if you’re having a problem digesting all this great protein and fat.




The entire contents of this website are based upon the opinions of Dr. Justin Marchegiani unless otherwise noted. Individual articles are based upon the opinions of the respective author, who retains copyright as marked. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Justin and his community. Dr. Justin encourages you to make your own health care decisions based upon your research and in partnership with a qualified healthcare professional. These statements have not been evaluated by the Food and Drug Administration. Dr. Marchegiani’s products are not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing, taking medication, or have a medical condition, consult your physician before using any products.