The Food Hourglass: Stay younger for longer and lose weight电子书

Contents

Introduction

Summary

A Note for Doctors and Dieticians

1

About medicine, diets and nutrition

What is a healthy diet?

A real diet is not a diet

Why most diets are unhealthy

Summary

2

Pyramids, plates and hourglasses

Some practical matters

Summary

3

The three basic principles

Principle 1: Too much sugar is not unhealthy: it’s very unhealthy

Sugar, AGEs and diabetes

Sugar and cancer

Summary

About bread, potatoes, pasta and rice

Summary

Principle 2: Watch out for proteins (and high-protein diets)

Summary

Principle 3: Fat is healthier than you think

Lipidology

Summary

Playing with fats: margarine and trans fats

Summary

Omega-3-fatty acids: a hype in the media, but they do work

Omega-3-fatty acids and the heart

Omega-3-fatty acids and the brain

Omega-3-fatty acids and the immune system

How much omega-3?

Summary

4

The food hourglass

Step 1: Beverages

Water

Green tea, white tea and ginger tea

Soft drinks and shop-bought fruit juices

Alcohol

And what is the situation with coffee?

Milk and yoghurt

Summary

Step 2: Vegetables, fruit, oatmeal, legumes and mushrooms

About oatmeal porridge and other starch substitutes

Summary

Legumes (beans, peas, lentils and soya)

Summary

Mushrooms (and Quorn)

Summary

Vegetables

Summary

Fruit

The skin and the sun

‘Is fruit really good for us?’

Summary

Step 3: Fish, poultry, eggs, cheese, tofu and Quorn

Fatty fish and poultry

Summary

Eggs and cheese

Summary

Fried food and fast food (hamburgers, hotdogs, pizzas, lasagne et cetera)

Summary

Step 4: Dark chocolate, nuts, soya dessert, soya yoghurt

About sweet snacks

Summary

Dark chocolate

Summary

Soya dessert and soya yoghurt (and fibre!)

Summary

Nuts

Summary

Step 5: Sugar substitutes, healthy oils and flavour enhancers

Oils, butter, margarine, and high-fat sauces

Summary

Sugar and sugar substitutes (stevia, tagatose, sugar-alcohols, fruit)

Summary

Salt and potassium

Summary

Herbs

Summary

Garlic, onions, capers ...

Summary

Step 6: Dietary supplements

Dietary supplements

Lack of nutrients in the USA.

Summary

Medication

Summary

5

Some insights regarding our health

Exercise? Or movement?

Summary

Truly delaying ageing

Summary

Mind and body

Summary

It does not work without others

Summary

And finally: a few extra tips on losing weight

1. Remove temptation

2. Eat many small snacks

3. Eat a small meal in the evening and a substantial breakfast in the morning

4. Know why you eat

5. Make an emergency kit

6. Keep a food diary

7. Eat slowly and consciously

Conclusion

Menus and recipes

Breakfast

Oatmeal and other recipes

Oatmeal with apricots and stevia

Oatmeal with banana and cinnamon

Fruit salad

Tofu with leaf beetroot

Beverages with breakfast

Simplicity itself

Strawberry-grape juice

Strawberry-watermelon juice

Beetroot-orange-apple juice

Vegetable juice with broccoli

Cabbage-kiwi juice

Carrot-parsley juice

Lunch and dinner: make vegetables tastier

Vinaigrettes, dressings and mayonnaises

Lemon-basil vinaigrette

Mustard-garlic vinaigrette

Basil vinaigrette

Broccoli dressing

Apple salad dressing

Soya vinaigrette

Mustard vinaigrette

Homemade mayonnaise

Olive oil mayonnaise

Tuna mayonnaise

Lunch and dinner: examples

Portobello, chickpeas and tomato

Stuffed marrow with minced chicken

Salad with mushrooms, turkey and tofu

Mackerel fillets with onion, shallots and garlic

Tomatoes with goat cheese

Salmon fillet with vegetables and shrimp (for four people)

Steamed leeks with mackerel

Tofu/soyabeans with spinach and tomatoes

Chicken salad with spinach, avocado and olives

Steamed vegetables with chicken breast

Spinach with goat cheese

Salad with smoked salmon and broccoli

Ragout of asparagus, mushrooms and quail eggs

Fennel salad with Roquefort

Stuffed pepper with salmon

Turbot fillet with red lentils and broccoli

Avocado, tofu and turkey

Caesar salad

Salmon with green cabbage, cumin seed and garlic

Desserts

Berry dessert

Chocolate mousse (for six persons)

Apple cake

Soya yoghurt shake with fruit

Orange sorbet

Tofu pudding with dark chocolate and blueberries

Peach mix

For health professionals

The food hourglass: a novel concept for nutrition guidance in type 2 diabetes & weight loss

Problem

Solution

Further discussion

Glossary

References

Acknowledgements

Index