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    Eat Smart - Metric Edition
    Eat Smart - Metric Edition
    Eat Smart - Metric Edition
    Ebook61 pages43 minutes

    Eat Smart - Metric Edition

    By Gail Johnson

    ()

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    About this ebook

    This is a complete up-to-date nutrition resource with lots of useful new information - and a lifetime of nutritious health benefits. A great reference. Metric units.
    LanguageEnglish
    PublisherNoPaperPress LLC
    Release dateMar 6, 2010
    Eat Smart - Metric Edition

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      Book preview

      Eat Smart - Metric Edition - Gail Johnson

      EAT SMART

      Metric Edition

      Gail Johnson, M.S.

      NoPaperPress™

      Copyright © 2013 by NoPaperPress.  All rights reserved. No part of this book may be reprinted, reproduced, transmitted, stored in a retrieval system, or otherwise utilized in any form or by any means, electrical or mechanical, without the prior written permission of NoPaperPress™.

      CONTENTS

      TABLES

      PREFACE

      1.  HEALTHY EATING IS VITAL

      Rules for a Healthy Life

      A Note to Nutrition Professionals

      2.  HOW HEALTHY ARE YOU?

      See Your Doctor First

      Body-Weight Self Assessment

      BMI-Based Weight vs. Height

      Are You Eating Properly?

      3.  NUTRITION FUNDAMENTALS

      Junk Foods on the Increase

      Confusion in Supermarkets

      Your Metabolic Pathways

      Nutrients & Micronutrients

      Proteins are Building Blocks

      You Need the Right Carbs

      Glycemic Index Defined

      Glycemic Load - More Meaning

      Cholesterol and Triglycerides

      About Fat

      Vitamins and Minerals

      You Need Fiber

      Drink Lots of Water

      Use Salt Sparingly

      Not Too Much Sugar

      Phytonutrients

      4.  NUTRITION FOR HEALTH

      Guidelines for Healthy Eating

      Basic Food Groups

      Vitamin & Mineral Supplements

      For Senior Citizens

      Organic Food – Yes or No?

      Organic Food Labeling

      Is Organic Worth the Cost?

      Is Vegetarianism for You?

      Types of Vegetarians

      Becoming a Vegetarian

      Vegetarian Nutrition

      Vegan Nutrition

      Become a Calorie Expert

      Common-Sense Nutrition

      Eat Slowly

      Further Information

      5.  LIFE-LONG NUTRITION

      Have a Plan, Keep a Log

      Incorporate Exercise

      Summarize Your Nutritional Needs

      Now It’s Up To You

      BIBLIOGRAPHY

      Disclaimer

      TABLES

      Table 1  Body Mass Index (BMI)

      Table 2  BMI vsWeight Profile

      Table 3  BMI-Based Weight vs. Height

      Table 3:  Glycemic Rank of Common Foods

      Table 4:  Fats in Foods

      Table 5a: Vitamin RDA for Men

      Table 5b: Vitamin RDA for Women

      Table 6a: Mineral RDA for Men

      Table 6b: Mineral RDA for Women

      Table 7:  USDA Organic Labeling Standards

      Table 8:  Calorie Rank of Basic Foods

      Table 9: Calorie Rank of Common Foods

      Table 10:  Nutritional Needs - Man in Example

      LIST OF FIGURES

      Figure 1:  Metabolic Pathways - Absorptive

      Figure 2:  Metabolic Pathways – Post Absorptive

      PREFACE

      This eBook is intended for readers who want to improve their health by eating a more nutritious diet.  Please note that Eat Smart - Metric Edition is not only aimed at the nutrition novice but also at a person who has some understanding of nutrition but wants to learn more and go to the next level.

      Because of the system of units employed in this edition (i.e., kg, kcal, etc), the book is intended primarily for readers outside the United States.  U.S. readers would undoubtedly find Eat Smart – U.S. Edition easier to use and more beneficial.

      Some of the material in this eBook was taken from Weight Control - Metric Edition (with the permission of the author Vincent Antonetti, Ph.D.) an eBook also published by NoPaperPress.com.

      Finally, I am indebted to my colleagues, former co-workers, nutritionists, friends, family and the NoPaperPress staff for their valuable suggestions and constructive criticism.

      Gail Johnson

      1.  HEALTHY EATING IS VITAL

      Despite all the nutrition-related books that populate libraries and bookstores, surveys indicate that very few people have a good understanding of nutrition and even fewer actually eat a healthy diet.  When this is combined with a lack of exercise, it’s no wonder that obesity is becoming a problem in many developed countries.

      The physical conditions and living habits that increase the risk of premature heart disease,  stroke and diabetes are well known, but there are counteracting step you can take. Said another way, to reduce your risk you need to look at your entire way of living

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