Catherine Saxelby - Catherine Saxelbys Complete Food and Nutrition Companion

To my mother Anne,
who first taught me to cook
and whose motto with all manner of
diets and food trends was always
everything in moderation.

Contents

The following brands that appear in this book are trademarked products or registered trademarks :

Actimel

Alcodol

Alka-Seltzer

All-Bran

Anlene

Aspro

Beano

Berocca

Betty Baxter

Biggest Loser

Burgen Soy-Lin

Cadbury Lite

Calfix

CalciPlus

Calcium Plus

Calrose

Cambridge Diet

Caro

Celebrity Slim

Chaser

Cirtavescent

Cordarone X

Corn Flakes

De-Gas

Doongara

Dymatize 12 hour meal

Ecco

Eno

Equal

Evian

Fairtrade

Felodur

Fernwood

Fibyrax

Forbiotic

Fybogel

Gastrolyte

Gatorade

Hairy Lemon

Hangover Stopper

Heart Active

Helga

Herbalife

Hi-Lo

Hi-Maize

HOWARU

Hungry Jacks

Hydralyte

Isowhey

Jenny Craig

Just Right

KFC

Kickstart

Lipex

Lipitor

Lite Start

Lite White

Logicol

Marmite

Maxim

McDonalds

Metamucil

Musashi

Natural Confectionery Company

Natvia

No Doze

Normacol

Normafibre

Nucolox

Nutella

Nutrasweet

Onedose

Optifast

Optislim

Panadol

Pero

Perrier

Physical

Pizza Hut

Plendil

Pro-activ

Pura Boost

Pura Heart Active

Pura Tone

Pure Blond Super Dry

Purevia

Quorn

Rebound

Red Bull

Rev

Rice Bubbles

RU-21

Russia Party

Shape

Skimmer

Skinny Milk

Slim Fast

Sobre-K

So-Good

Splenda

SteviaSweet

Subway

Sultana Bran

Sunola

Tabasco

Tony Ferguson

Trim

Ural

V

Vegemite

Vichy

Vita-Brits

Vitasoy

VSL#3

Weet-Bix

Weight Watchers

Xantrax

Yakult

Zimstat

Zocor

Zymil

KILOJOULES AND CALORIES

All energy values in this book are given in kilojoules, which are the metric unit of energy measurement. Kilojoules are approximately four times the value of calories. One calorie equals 4.186 kilojoules (4.2 or simply 4 is close enough for a quick conversion). For example, one slice of bread supplies 290 kilojoules or (290 divided by 4) 70 calories.

Food measures are based on level metric cup and spoon measures:

1 cup holds 250 ml

1 tablespoon holds 20 ml

1 teaspoon holds 5 ml

IF YOUVE EVER WONDERED whats the difference between low-fat yoghurt and diet yoghurt, or how to eat to beat diabetes or high cholesterol, or simply to stay healthy and have more energy in your day, then this book is for you.

My passion is to provide you with the latest information about food, nutrition, diet and health. I want to cut through all the fads about food and misconceptions about healthy eating and prove that healthy eating doesnt have to be hard work. Yes, it can and should taste delicious.

I hope this book will teach and inspire you. Keep it close to hand as a reference for regular use as you make the best choices for you and your familys wellbeing. I want to help you live a long, happy and healthy life with energy and passion, and enjoy good food along the way.

HOW TO USE THIS BOOK

Like all A to Z guides, you dont need to read this book from cover to cover. Just dip in or use the index to direct you to information that is relevant to your interest and needs today. All the latest facts and figures are here at your fingertips. Its like having your own personal food and nutrition coach on hand to answer any query!

ABOUT THE AUTHOR

Catherine Saxelby is an accredited dietitian and nutritionist who is passionate about helping people eat tasty, healthy, seasonal food. She is well known to readers and media for her easy-to-read articles and her invaluable Foodwatch website. In 2014, she received the Bruce Chandler Book Prize from the Australian Institute of Food Science and Technology (AIFST) for best food writing related to nutrition and food technology. She has also received awards from the Dietitians Association of Australia, Dairy Australia and the Food Media Club for her books and blogs. This book is her twelfth book on food and nutrition and draws together a lifetime of professional experience.

Youll find a comprehensive glossary and reference list for this book on the Foodwatch website at www.foodwatch.com.au, where you can also access exclusive articles, video clips, recipes, information and all the latest nutrition news.

In a project as big as this, there are always many people to say thanks to. Ive always valued the collective wisdom from their input.

First and foremost Id like to thank the many members of my Foodwatch website who sent me queries, emails and comments, all of which help me write in a way thats clear and easy to read. I hope Ive answered your curly questions.

Secondly, my thanks to all the experts who sent me their reference papers or who read a section of this book and gave me helpful feedback:

Dr Trevor Beard, Founder of Salt Skip, now deceased

Professor Jennie Brand-Miller, Professor of Human Nutrition at the University of Sydney

Dr Louise Burke, dietitian at the Australian Institute of Sport

Glenn Cardwell, dietitian; consultant Australian Mushroom Growers Association

Phil Daffy, Blackmores Australia

Ian Hemphill, co-owner Herbies Spices and author

Peter Howard, chef and author

Professor Neil Mann, Head of Food Science, RMIT

David Panasiak, food technologist and principal of Food Liaison

Nicole Senior, dietitian and sustainability expert

Greg Seymour, General Manager, Australian Mushroom Growers Association