Eating Well - Beaming with Health

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Mim Biem The Commonsense Guide to Eating Well for the Nutritionallv Bewildered -'
Published by ABC Books for the AUSTRALIAN BROADCASTING CORPORATION GPO Box 9994 Sydney NSW 2001 Copyright O Mim Beim 1998 First published October 1998 All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior written permission of the Australian Broadcasting Corporation. National Library of Australia Cataloguing-in-Publication entry Beim. Mim, 1960- . The commonsense guide to eating well for the nutritionally bewildered. ISBN 0 7333 0649 7 1. Health. 2. Nutrition - Requirements. 3. Naturopathy. I. Australian Broadcasting Corporation. 11. Title 613.2 Designed by Midland Typesetters Set in 11/14pt Caslon540 by Midland Typesetters, Maryborough, Victoria Colour separations by Finsbury, Adelaide Printed and bound in Australia by GnBn Press, Addaide
Page 4 and 5: Contents Introduction Part I: The G
Page 6 and 7: Contents Food additives: preserve o
Page 8 and 9: To Bill Acknowledgments This book i
Page 10 and 11: xii The Commonsense Guide to Eating
Page 12 and 13: f-cm DESCENDING COLON
Page 14 and 15: 4 T&e Commonsense Gaide to Eating W
Page 16 and 17: 6 The Commonsense Guide to Eating W
Page 18 and 19: 8 The Commonsense Guide to Eating W
Page 20 and 21: I0 The Commo~rsense G de to Eating
Page 22 and 23: 1.2 T&e Commonsense Guide to Eating
Page 24 and 25: 14 The Commonsense Guide to Eating
Page 30 and 31: Carbohydrates: Fuel and Fibre The w
Page 32 and 33: Carbohydrates: Fael and Fibre 23 Co
Page 34 and 35: Carbohydrates: FzleZ and Fibre 25 n
Page 36 and 37: Carbohydrates: Fuel and Fibre 27 su
Page 38 and 39: Carbohydrates: Fuel and Fibre 29 as
Page 40 and 41: Carbohydrates: Fuel and Fibre 31 th
Page 42 and 43: Ca~bohyd~ates: Fael and Fibre 33 De
Page 44 and 45: Carbohydrates: Fzcel and Fibre 35 !
Page 46 and 47: Protein: Strength and Structure Loo
Page 48 and 49: Protein: Strength and Structure 39
Page 50 and 51: Protein: Strength and Structure 41
Page 52 and 53:
Protein: StrengfA and Stmctzcn 43 a
Page 54 and 55:
Protein: StrengtA and Stmctu~e 45 y
Page 56 and 57:
Fat: Not a Diw Word 17 chains of fa
Page 58 and 59:
Fat: Not a Dirty Word 49 atoms toge
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Fat.. Not a Dim Word 51 Trans and d
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Fat: Not a Dirty Word 53 to the wea
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Fat: Not a D iq Word 55 eicosapenta
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Fat: Not a Dim Word 57 vouch for Ja
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Water: The Most Important Nutrient
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Water: The Most Impoflant Nzltrient
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Water: The Most Important Nutrient
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Safe or Fake: Additives, Organics a
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Safe or Fake 69 dizziness, memory l
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Food additives: preserve or punish?
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Safe or- Fake 73 Other preservative
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Safe or Fake 75 The usual suspects
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Safe or Fake 77 How bacteria breed
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Safe or Fake 79 ahead and thaw your
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Safe or Fake 81 Although organic pr
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The Food We Eat Nuts, seeds and oil
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The Food We Eat 87 CASHEW Slightly
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The Food We Eizt 89 PEANUT Peanuts
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The Food We Eat 91 Aunt Martha seem
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The Food We Eat 93 DANDELION ROOT D
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The Food We Eat 95 The classic 'col
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The Food We Eat 97 BROCCOLI Part of
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Tde Food We Eat 99 L E ~ C E The da
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TAe Food We Eat 101 the germ, the e
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T4e Food We Eat 103 B3 B5 B6 B9 Cal
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The Food We Eat 105 WILD RICE Wild
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The Food We Eat 107 corn as a veget
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The Food We Eat 109 sweet fruits th
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The Food We Eat 111 Bananas, partic
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The Food We Eat 113 PEACH Native to
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114 The Commonsense Gzlide to Eatin
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lf 6 The Commonsense Guide to Eatin
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118 T4e Commonsense Guide to Eating
Page 126 and 127:
120 The Commomense Guide to Eating
Page 128 and 129:
122 The Commonsense Guide to Eating
Page 130 and 131:
Page 132 and 133:
126 T&e Commonsense Ggide to Eating
Page 134 and 135:
128 Tie Commonsense Gzlide to Eatin
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Page 138 and 139:
130 The Conzmonsen~e Guide to Eatin
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Page 142 and 143:
Page 144 and 145:
Page 146 and 147:
Page 148 and 149:
Page 150 and 151:
The basics of micronutrients Nowada
Page 152 and 153:
The basics of micronutrients 145 Ar
Page 154 and 155:
The basics of micronutlr'ents 147 H
Page 156 and 157:
The basics of micronzctl$ents 149 y
Page 158 and 159:
The basis of micronutrients 151 Her
Page 160 and 161:
Getting to Know You 153 role to pla
Page 162 and 163:
Getting to Know You 155 blindness i
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Getting to Know You 157 to their di
Page 166 and 167:
Getting to Kptow You 159 protein. B
Page 168 and 169:
Food sources of B5 Elderberries, ro
Page 170 and 171:
Getting to Know You 163 Food source
Page 172 and 173:
Getting to Know You 165 Conditions
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Getting to Know You 167 Another fea
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Getting to Know You 169 Make sure y
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Gening to Know Yozl 171 Vitamin K -
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Catechin Cournarin Quercetin Anthoc
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Getting to Know You 175 in bones an
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Page 186 and 187:
Getting to Know You 179 Foods conta
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Getting to Know You 181 Iron szcppl
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Gemkg to Know You 183 Food sources
Page 192 and 193:
Page 194 and 195:
Getting to Know You 187 Conditions
Page 196 and 197:
Getting to Know You 189 key nutrien
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Getting to Know You 191 Without zin
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Good Diet On the whole, my patients
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Good Diet 197 disease, obesity, dia
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Good Diet 199 frozen for those busy
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Good Diet 201 FOODS MILK & ALTERNAT
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Good Diet 203 Breakfast Fresh seaso
Page 210 and 211:
Tailor-made Allergy It seems more a
Page 212 and 213:
digestive tract is still allowing t
Page 214 and 215:
Tailor-made 209 any chance of an al
Page 216 and 217:
Tailor-made 21 1 barley, rye, wheat
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Tailor-made 213 tenderness, weight
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Tailor-made 215 come from fat. If y
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Tailor-made 21 7 Stress Stress is a
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nervous and immune systems. These i
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Glossary Amylase An enzyme present
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Glossary 223 genetic material. Muta
Page 230 and 231:
Glossary 225 hollow organs such as
Page 232:
Bibliography 227 Pengelly, A. The C
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