The Fat, Fibre and Carbohydrate Counter: The Essential Guide to Healthy Eating

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Allen & Unwin, 2003 - Food - 103 pages
Provides fibre, carbohydrate and energy values for most commonly available foods.

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Page 12 - ... contribute to the development of diseases such as cancer and heart disease...
Page 5 - Children and inactive women 30-50 lnactive men 40-60 Active female adults and teenagers 40-70 Active male adults and teenagers 50-80 To calculate what 30% of your daily energy intake amounts to in grams of fat, multiply your daily energy intake in kilojoules by 0.3 and then divide by 37 (l gram of fat contains 37 kj).
Page 5 - English muffins, crumpets, pikelets, breakfast cereals, oats, rice, pasta, legumes, corn, pumpkin, potatoes, bananas, plain biscuits and crackers Sugars — table sugar, honey, golden syrup, fresh fruit, canned fruit, dried fruit, jam, dairy products Fibre — wholegrain bread, muesli, bran, bran cereals, dried fruit, beans, lentils, nuts, seeds, Brussels sprouts, broccoli, passionfruit, strawberries.
Page 5 - To reduce the risk of heart disease and other health problems, dietary fat should provide no more than 20 to 30 per cent of your daily energy intake, with saturated fat providing no more than 1% of the total fat intake, monounsaturated fat 1 3% and polyunsaturated fat 10%.
Page 13 - VALUES ln many countries, committees of health experts have reviewed all the scientific evidence regarding the amounts of vitamins and minerals needed to prevent deficiency and promote good health. Using this data, the experts have...
Page 4 - Find your approximate basal metabolic rate (the amount of energy your body needs for its basic functions) from the table below, according to your age and gender...
Page 5 - Carbohydrate is the body's main fuel source and can supply energy at a fast rate to the brain and muscles.
Page 5 - For generally active people (over two years of age), carbohydrates should provide at least 55% of the total day's energy intake and should come from a variety of foods. People who have very active...
Page 5 - A 30-year-old, 60kg female does l hour of continuous light exercise each day, Approximate daily carbohydrate required: (4.5 x 60) to (5.5 x 60) = 270-330g.
Page 4 - Human Nutrition. Adelaide. Australia and the Anti-cancer Foundation of South Australia. 1992 EXAMPLE: A 40-year-old...

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