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* Your Complete Nutrition Resource *

Eat Smart for Better Health - UK Edition ebook cover
  • Written for both Men and Women

  • Up-to-Date Nutritional Information and Guidance

  • Learn How to Eat to Feel Good and Stay Healthy

  • Improve your Energy and Endurance

  • Lower your Blood Pressure

  • Reduce your Risk for Type II Diabetes, Heart Attack and Stroke

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Click here to order Eat Smart for Better Health UK Edition eBook

Some readers may prefer:
Eat Smart for Better Health - Metric Edition or Eat Smart for Better Health - U.S. Edition


Excerpt from Chapter 3:**

Portion of the section: "Fats Found in Food"

Fats are found in vegetable oil, seeds and nuts, meat and fish, and dairy products, as well as in foods like potato chips and french fries (that are cooked in oil), cookies, cake, and so on. There are certain fats you absolutely need to survive (the essential-fatty acids), and others you would do well to drastically limit (saturated fats) or avoid altogether (trans fats). Chemically, all fatty acids contain carbon chains with hydrogen atoms bonded to the carbon, and all fats have the highest calorie density – containing nine calories per gram.

Until recently, the best wisdom was to eat a low-fat, low-cholesterol diet. This advice is now largely out of date. The latest research seems to show that the total amount of fat in the diet may not be strongly linked with disease. What appears to matter is the type of fat in your diet.

Saturated Fats: When all carbon bonds of a fat molecule are filled with hydrogen, a fat is said to be saturated, i.e., saturated with hydrogen atoms. Most saturated fats are animal in origin and are solid at room temperature (good examples are butter and the fat in meats). Generally speaking, you should avoid or at least severely limit your intake of saturated fats because they can raise both your total and bad LDL blood cholesterol levels which increases your chances of getting heart disease.

When hydrogen atoms are missing along the carbon chain the fatty acids are called monounsaturated or polyunsaturated depending on their exact chemical structure.

Monounsaturated fats (also called omega-9 fatty acids) are liquid at room temperature and are known as oils. They are “good fats” and are derived from plant sources, such as vegetable oils, nuts, and seeds. In studies in which monounsaturated fats were eaten in place of carbohydrates, LDL blood cholesterol levels decreased and HDL cholesterol levels increased. Monounsaturated fats are found in high concentrations in canola, olive and peanut oils.

Polyunsaturated fats are also liquid oils at room temperature and in your refrigerator. They are “good fats” and are derived from plant sources, such as vegetable oils, nuts, and seeds. Again, research has demonstrated that when polyunsaturated fats were eaten in place of carbohydrates, LDL blood cholesterol levels decreased and HDL cholesterol levels increased. Polyunsaturated fats are found in high concentrations in sunflower, soybean and corn oils.

Essential-Fatty Acids are a class of polyunsaturated fatty acids that our body cannot create. These fats must be obtained from the food you eat. Essential-fatty acids promote absorption of the fat-soluble vitamins A, D, E, and K and are also thought to provide many disease-fighting benefits. Because essential-fatty acids are needed and our body cannot manufacture them, they must come from the food we eat. Essential-fatty acids fall into two groups: omega-3 and omega-6.

Omega-3 fatty acids are relatively hard to find. Foods high in omega-3 fatty acids are walnuts, tofu, flax seeds and oily fish (salmon, mackerel, sardines, trout and albacore tuna). Omega-3 fats are thought to be heart-protective. (The American Heart Association suggests that people with coronary-heart disease consult with their physician regarding the advisability of taking a fish-oil supplement.)

Omega-6 fatty acids, on the other hand, are more common, easier to find, and are in most oils including sunflower, soybean and corn oils.

Current thinking is that the consumption of omega-6 and omega-3 fatty acids should be in the ratio of 3:1, with about three omega-6 for one omega-3. Many Western diets, however, contain about 15:1, omega-6 to omega-3, which is not good for your health. Although you need omega-6, people generally eat too much of it and not enough omega-3 fat. The American Heart Association recommends that you eat fish (particularly fatty fish) two times a week, as a way to get a more appropriate quantity of omega-3 fatty acids in your diet.

Fats in Foods Table in Eat Smart - U.K. Edition

Trans fats are produced when a liquid oil is processed into a solid fat. The manufacturing process is called hydrogenation, or partial hydrogenation, and trans fats are an unnatural by-product. Partially-hydrogenated vegetable oils are considered especially unhealthy, because of the resulting trans-fatty acids and the added hydrogen saturation. Research indicates that trans fats are even worse than saturated fats ... (more on fats in Eat Smart For Better Health)

Click here to order Eat Smart for Better Health UK Edition eBook

EAT SMART for BETTER HEALTH - U.K. Edition - TABLE of CONTENTS

1. HEALTHY EATING IS CRUCIAL
Knowledge is Required for Success
A Note to Nutrition Professionals

2. HOW HEALTHY ARE YOU?
See Your Doctor First
Body-Weight Self Assessment
Body Mass Index (BMI)
Height-Weight Tables
Waist-to-Hip Ratio
Best Weight Example
Nutrition Practices Assessment
Now Set Goals

3. NUTRITION FUNDAMENTALS
"Junk” Foods on the Increase
Confusion in the Supermarkets
Your Metabolic Pathways
Nutrients, Micronutrients and Phytonutrients
Proteins: Complete and Incomplete
You Need the Right Carbs
Glycemic Index Defined
Glycemic Load Has More Meaning
Glycemic Rank of Basic Foods
Cholesterol and Triglycerides
Fats Found in Food
Vitamins and Minerals Clarified
Phytonutrients: Good Stuff from Plants

4. NUTRITION FOR HEALTH
Basic Food Groups
Fruit Group
Vegetable Group
Grains Group
Meat, Fish & Foul Group
Eggs, Beans, Nuts & Seeds
Dairy Products Group
Oils Group
Vitamin & Mineral Supplements
For Senior Citizens
Food Energy - kcalories
Energy Rank of Basic Foods
Energy Rank of Common Foods
Estimating kcaloric Content of a Meal
kcalorie Cautions
You Need Fiber
Water, Water Everywhere
Don’t Abuse Salt
Not Too Much Sugar
Common-Sense Nutrition
Eat Slowly
Further Information

5. LIFE-LONG NUTRITION
Set Goals, Have a Plan & Keep a Log
Incorporate Exercise into Your Program
Summarize Your Nutritional Needs
Now It’s Up To You

BIBLIOGRAPHY


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