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Diet and Health 21commonly used ratio is known as Quetelet's index, or the BMI, and isusually defined as body weight in kilograms divided by the square of theheight in meters (wt/ht2)A reasonable weight reduction programme should have a goal of Illhto 1 pound per week. Loosing more than 1 pound a week is notrecommended, nor should drugs or other extreme means of weightreduction be used (See chapter on Dietary Fads and Frauds).Extremeapproaches to weight loss, such as self induced vomiting or the use oflaxatives; amphetamines, or diuretics, are not appropriate and can bedangerous to health.Table. Lists Healthy Weight Ranges for Adults.HeightWeight (in Pounds)4' 10" 91 - 1194' 11" 94 - 1245' 0" 97 - 1285' I" 101 - 1325' 2" 104 - 1375' 3" 107 - 1415' 4" 111 - 1465' 5" 114 - 1505' 6" 118 - 1555' 7" 121- 1605' 8" 125 - 1645' 9" 129 - 1695' 10" 132 - 1745' II" 136 - 1795' 0" 140 - 1846' I" 144 - 1896' 2" 148 - 1956' 3" 152 - 2006' 4" 156 - 2056' 5" 160 - 2116' 6" 164 - 216The higher values in the weight r:ange apply to people with moremuscle and bone. Weights above this range are less healthy for mostpeople.Choose a Diet Low in Fat, Saturated Fat and CholesterolAs already stated, there is a need for people following a Western Dietto reduce the amount of fat, saturated fat and cholesterol that theyconsume. Only about 25 percent of calories should come from fats, and
22 Diet and Healthno more than 10 percent from saturated fats.Risk for heart disease is increased among people with elevated bloodcholesterol levels. It is important to get your blood cholesterol checkedregularly. If blood cholesterol is above 5.2 mmol/L, follow the advice ofhealth professionals about diet and if necessary medication.Fat, whether from plant or animal sources, contains more than twicethe number of calories as an equal amount of carbohydrate or protein.Each gram of fat contains 9 calories. Some foods and food groups arehigher in fat than others. This guideline emphasizes the continuedimportance of choosing a diet with less total fat, saturated fat, andcholesterol.Choose a Diet·with Plenty of Vegetables, Fruits and Grain ProductsFoods that provide complex carbohydrates, dietary fibre, and othercomponents are linked to good health, mainly by lowering the fat contentin the diet. This guideline is consistent with the scientific evidence thatsupports the health benefits of diets with more complex carbohydrates anda variety of fibre-rich foods. Most of the calories in your diet should comefrom grain products, fruits and vegetables.These include bread, cereals,pasta, rice and potatoes. Dry beans are included in the meat group but canalso count as servings of vegetables. Plant foods are generally low in fats,depending on how they are prepared and what is added to them. Fibre isfound only in plant foods. Eating a variety of fibre-containing foods isimportant for proper bowel function and can reduce the risk of chronicconstipation, diverticular disease, heart disease and some cancers.Use Sugars in ModerationSugars include all simple carbohydrates, such as sucrose, glucose andlactose, and foods containing them such as candies, honey, and chocolate.Sugars and foods containing them in large amounts supply energybut are limited in nutrients. Furthermore, sugars and starches, which breakdown in the mouth, can contribute to tooth decay. The importance offluoride and dental hygiene in the prevention of tooth decay is alsostressed.Sugar substitutes do not provide significant calories and may be usedto reduce calorie intake. However, foods containing sugar substitutes maynot always be lower in calories than similar products that do contain sugar.Unless you reduce the total calories you eat, the use of sugar substituteswill not cause you to lose weight.Use Salt and Sodium in ModerationSodium plays an essential role in regulating fluids and blood pressure.
Page 2 and 3: Food and NutritionDon RossOxford Bo
Page 4 and 5: Contentsl. Diet and Health 12. Nutr
Page 6 and 7: Chapter 1Diet and HealthINTRODUCTIO
Page 8 and 9: Diet and Health 3Prevention Trial p
Page 10 and 11: Diet and Health 5recognized and has
Page 12 and 13: Diet and Health 7elements, as well
Page 14 and 15: Diet and Health 9more visible in re
Page 16 and 17: Diet and Health 11drastically reduc
Page 18 and 19: Diet and HealthAloe veraGreenlipped
Page 20 and 21: Diet and Health 15bind tetracycline
Page 22 and 23: Diet and Health 17even a well-balan
Page 24 and 25: Diet and Health 19sugar, caffeine,
Page 28 and 29: Diet and Health 23However many stud
Page 30 and 31: Diet and Health 25day, such as offi
Page 32 and 33: Diet and Health 27• Nutritional l
Page 34 and 35: Diet and Health 29Sweetenersit appe
Page 36 and 37: Diet and Health 31servings). Two ba
Page 38 and 39: Diet and Health 33to validate and s
Page 40 and 41: Diet and Health 35Food Labeling Leg
Page 42 and 43: Diet and Health 37more reduction of
Page 44 and 45: Diet and Health 39is unlikely to ac
Page 46 and 47: Diet and Health 41: one who abstain
Page 48 and 49: Diet and Health 43Unlike apes, thei
Page 50 and 51: Diet and Health 45still the myth li
Page 52 and 53: Diet and Health479 -12 MonthsAt thi
Page 54 and 55: Diet and Health 49eat or purchase f
Page 56 and 57: Chapter 2NutrientsNutrients are sub
Page 58 and 59: Nutrients 53although elemental diat
Page 60 and 61: NutrientsDisaccharidesAre sugars fo
Page 62 and 63: Nutrients 57materials called lipids
Page 64 and 65: Nutrients 59in the absorption of Vi
Page 66 and 67: Nutrients 61weakness, low blood sug
Page 68 and 69: Nutrients 63Vitamin 8 5(Pantothenic
Page 70 and 71: Nutrients 65Vitamin C (Ascorbic Aci
Page 72 and 73: Nutrients 67CholineCholine is a cof
Page 74 and 75: Nutrients 691170, ,Kelp: 1093, (Mg
Page 76 and 77:
Nutrients 71reasons have habitually
Page 78 and 79:
Nutrients 73to nickel compounds hav
Page 80 and 81:
Nutrients 75Because cow's milk and
Page 82 and 83:
Nutrients 77supplements or food add
Page 84 and 85:
Nutrients 79water intake in 1945 by
Page 86 and 87:
Nutrients 81Sources and Requirement
Page 88 and 89:
Chapter 3Function of FoodBody Compo
Page 90 and 91:
Function of Food 85Metabolism of so
Page 92 and 93:
Function of Food 87process is analo
Page 94 and 95:
Function of FoodTable. Average Dail
Page 96 and 97:
Function of Food 91diet are mainly
Page 98 and 99:
Function of Food 93diets may be an
Page 100 and 101:
Function of Food 95beneath the skin
Page 102 and 103:
Function of Food 97are nutritionall
Page 104 and 105:
Function of FoodTable. Protein cont
Page 106 and 107:
Function of Food 101of the constitu
Page 108 and 109:
Function of Food 103Whereas a litre
Page 110 and 111:
Function of Food 105world, both Sou
Page 112 and 113:
Function of Food 107with need. Mens
Page 114 and 115:
Function of Food 109pregnancy may l
Page 116 and 117:
Function of Food 111health problem
Page 118 and 119:
Function of FoodVitaminsVitamins ar
Page 120 and 121:
Function of Food 115. $ince pure cr
Page 122 and 123:
Function of Food 117per cent more,
Page 124 and 125:
Function of Food 119DeficiencyDefic
Page 126 and 127:
Function of Food 121Starchy roots,
Page 128 and 129:
Function of Food 123pregnant women
Page 130 and 131:
Function of FoodDietary SourcesThe
Page 132 and 133:
Function of Food 127of vitamin D, a
Page 134 and 135:
Function of Food 129bacterial synth
Page 136 and 137:
Function of FoodOne portion of meat
Page 138 and 139:
Digestion and Absorption 133stomach
Page 140 and 141:
Digestion and Absorption 135small a
Page 142 and 143:
Food Safety and Preparation 137this
Page 144 and 145:
Food Safety and Preparation 139a su
Page 146 and 147:
Food Safety and Preparation 141refr
Page 148 and 149:
Nutrition Disorder Related to Food
Page 150 and 151:
Page 152 and 153:
Page 154 and 155:
Page 156 and 157:
Page 158 and 159:
Page 160 and 161:
Page 162 and 163:
Page 164 and 165:
Page 166 and 167:
Page 168 and 169:
Chapter 7Meal PlanningBalanced diet
Page 170 and 171:
Meal PlanningAdvantages of Breast M
Page 172 and 173:
Meal Planning 167• RDIs for energ
Page 174 and 175:
Meal PlanningNutrients• Energy gi
Page 176 and 177:
Chapter 8Dietary GuidelinesWhether
Page 178 and 179:
Dietary Guidelines 173nutritional c
Page 180 and 181:
Nutrition for Pregnant Women 175fol
Page 182 and 183:
Chapter 10Infant NutritionTWO MONTH
Page 184 and 185:
Infant Nutrition 179vegetables with
Page 186 and 187:
Chapter 11Young Children and Toddle
Page 188 and 189:
Young Children and Toddlers 183Thes
Page 190 and 191:
Young Children and Toddlers 185baby
Page 192 and 193:
Chapter 12School Age ChildrenChild'
Page 194 and 195:
School Age Children 189• Choose s
Page 196 and 197:
School Age Children 191provide vita
Page 198 and 199:
Chapter 13Adolescent NutritionTo de
Page 200 and 201:
Adolescent Nutrition 195One of the
Page 202 and 203:
Adult Nutrition 197component are no
Page 204 and 205:
Chapter 15People living on low Inco
Page 206 and 207:
People Living on Low Income 201to t
Page 208 and 209:
Chapter 16Nutrition for Senior Citi
Page 210 and 211:
Nutrition for Senior Citizens 205
Page 212 and 213:
Vegetarian Diet 207Tips for Vegetar
Page 214 and 215:
Food Production and Processing 209s
Page 216 and 217:
Food Production and Processing 211N
Page 218 and 219:
Food Production and Processing 213-
Page 220 and 221:
Food Production and Processing 215H
Page 222 and 223:
Wheat 217in -1 % of Indo-European p
Page 224 and 225:
Chapter 20Fats and OilsVegetable fa
Page 226 and 227:
Fats and Oils 221oil (a mixture of
Page 228 and 229:
Fats and Oils 223oils. Lightly hydr
Page 230 and 231:
SugarDiabetesDiabetes, a disease th
Page 232 and 233:
Sugar 227Europe exports excess prod
Page 234 and 235:
Sugar 229although proper handling c
Page 236 and 237:
MilkPasteurizationPasteurization is
Page 238 and 239:
Milk 233seals ,and whales can conta
Page 240 and 241:
Cheese 235s~pilraijngthe milk into
Page 242 and 243:
Cheese 237increased risk of heart d
Page 244 and 245:
Dried Fruits and Vegetables vegetab
Page 246 and 247:
Dried Fruits and Vegetables 241can
Page 248 and 249:
Dried Fruits and Vegetables 243of o
Page 250:
C1:Jutneys, Pickles, Salted Vegetab
Page 253 and 254:
248 Chutneys, Pickles, Salted Veget
Page 255 and 256:
250 Chutneys, Pickles, Salted Veget
Page 257 and 258:
Chapter 26Food Add itiveFood additi
Page 259 and 260:
254 Food Additiveis referred to as
Page 261 and 262:
256 Food AdditiveAdditives Approved
Page 263 and 264:
258 Food Packagingtamper resistance
Page 265 and 266:
Chapter 28Principle of CookingTo co
Page 267 and 268:
Chapter 29Food SpoilageMost natural
Page 269 and 270:
264 Food SpoilageFig. Watery Soft R
Page 271 and 272:
266 . Food Spoilagethe action of en
Page 273 and 274:
268 Food PreservationDrying• Low
Page 275 and 276:
270 Food Preservationrecipes for ce
Page 277 and 278:
272 Food Preservationplace. Radiati
Page 279 and 280:
Chapter 31Cooking Methods'Food prep
Page 281 and 282:
276MeritsCooking Methods• Less ch
Page 283 and 284:
278Demerits• Food can be scorched
Page 285 and 286:
280 Cooking Methods• Frying lends
Page 287 and 288:
282 Cooking Methods• Cost effecti
Page 289 and 290:
28432,33,34, 36, 37, 38, 39, 49,57,
Page 291:
286IndexPlenty 26, 31, 56, 100, 129
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