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Eating for a Healthy Life

Eating for a Healthy Life
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Item Code: NAC398
Author: Deepa Mehta
Publisher: Sterling Publishers Pvt. Ltd.
Language: English
Edition: 2012
ISBN: 9788120719835
Pages: 167
Cover: Paperback
Other Details: 8.5 Inch X 5.5 Inch
weight of the book: 220 gms
Back of the Book

Staying healthy has become a major concern for all segments of the society today. We all are aiming at increasing ‘longevity’. In our efforts to achieve the goal, we are continually regulating calories and essential nutrients in our diet to fight menaces such as early ageing, obesity, heart problems, high blood pressure, diabetes, etc.

Checking calories in a diet is the cornerstone of Eating for a Healthy Life and is the essence of this book, essentially meant for calorie-conscious and health- conscious people.

Deepa Mehta is a researcher in Nutrition from Nagpur University. She has also co-authored the book, Speaking of Diabetes and Diet, published by Sterling Publishers under the Sterling Health Series. Her papers have been published in a number of journals.

 

Preface

As a guide, this book will help you to become a more active participant in your health care. Health is Wealth. Each chapter contains practical as well as essential information about the food items, their functions and how the relationship of your body, mind and food works. I have attempted to portray the present health consensus with regard to diet therapy and treatment modalities. I have tried to simplify this book by avoiding details of pathogenesis, complicated graphs and tables. Some tips are incorporated on the basis of my experience in the last 15 years. There is now an urgent need to put a brake on this escalating epidemic of malnutrition, which is a precursor of many diseases like diabetes, heart disease, hypertension, respiratory diseases, arthritis and spondylosis. This book is a small contribution towards this step.

This book is in seven units. Every unit of the book is complete in itself. Unit I deals with an introduction to food and its nutrients, with practical information and functions of each food group in a simple tabular form. It covers food which we eat but our body does not need, for example, caffeine, alcohol, fats and cholesterol, etc.

Unit II covers aspects of good health, to include basic food groups, the importance of meals and a variety of foods.

Unit III deals in detail about exercise.

Unit IV lists all the foods that can be interchanged, the calorific value remaining the same.

Unit V encompasses practical information regarding weight control and the logical substitution of high calorie foods with low calorie nutritious foods. This unit intends to assist the reader and his or her family members in implementing and carrying out the meal plan prescribed. It provides flexibility in planning a meal.

Unit VI deals with nutrition during infancy, childhood, adolescence, old age, pregnancy and lactation. It also covers special diets to meet abnormal physiological conditions like high blood pressure, diabetes, kidney problem, ulcers, heart problems and many others.

Unit VII is the ready-reckoner unit with a very handy and useful calorie-check reckoner, of almost all food groups. There are almost 100 recipes mentioned in this book. Most of them use easily available ingredients, with the cooking directions clearly written.

With this kind of knowledge, comes a sense of self-confidence. Good health habits and regular medical care give your body the strength to withstand stress, and a healthy body will give your mind the will and resilience it needs to accomplish the work effectively and efficiently.

 

Content

 

  Preface vii
  Unit I
Eat Right-The Easy Way
1
1. What is food made up of? 1
2. Food that we need 2
  Proteins  
  Carbohydrates  
  Dietary fibres  
  Fats  
  Minerals  
  Vitamins  
  Supplements help  
3. Foods that we do not need 24
  Fats and cholesterol  
  Sugar  
  Sodium (common salt)  
  Caffeine  
  Fast foods  
  Alcohol  
  Unit II
A Glance at Good Health
29
1. Introduction 29
2. Principles of good health 30
  Forming healthy eating habits  
  Know about what you are eating  
  Moderation and balance as the cornerstone of a successful diet  
  Physical fitness  
  Dieting to lose and maintain weight  
  Be flexible  
  Keep abreast of nutrition information  
  Adhere to dietary goals  
  Eat naturally  
  Keep off the lethal five  
3. Basic food groups 31
4. Assessment of good health 33
5. How much should we eat? 35
  Classification of activities based on occupation  
6. Guide to the homemaker 37
  Basic guidelines for good food  
  Planning meals  
  Variety of dishes  
  Unit III
Exercise – Live Longer Fell Younger
42
1. Exercise and its benefits 42
  Some principles of exercise  
2. Calories burnt in various activities 44
  Walking  
  Unit IV
Food Exchanges
47
1. Exchange list of different food groups 48
  Cereal exchange  
  Legumes and pulse exchange  
  Vegetable exchange  
  Fruit exchange  
  Milk exchange  
  Meat exchange  
  Fat/Oil exchange  
  Unit V
Weight Control
59
1. Losing weight sensibly 59
  Treatment of obesity  
  Guidelines for reducing weight  
  Behaviour modification  
  Shedding excess weight through substitution  
  Unit VI
Health and Nutrition
100
1. Introduction 100
2. Diet according to age 101
  Infancy  
  Childhood  
  Adolescence  
  Old age  
  Pregnancy and Lactation  
3. Special diets 114
  Low-sodium diets  
  Weight-reduction diets  
  High-fibre diets  
  Low-fibre diets  
  Bland diet  
  High-calorie diet  
  High-protein diet  
  Low-protein diet  
  Vegetarian diet  
  Special diet for diabetes mellitus  
  Unit VII
Ready Reckoners
142
1. Check your weight 142
  Height and weight of children (Average)  
  Weight of adults (Average)  
2. Grades of exercise vis-à-vis calorie consumption 145
  Calories burnt during physical activity  
3. Words of wisdom for dieters 145
  Personal weight chart  
  High cholesterol foods  
  Calorie check  
  Glossary 154

Sample Pages









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