Eating for a Healthy Life

Eating for a Healthy Life

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Book Specification

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 220 gm

Book Description

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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