Low Fat Low Sugar DietsAuthor's introductionWhy the low sugar, low fat lifestyle is easy What is a healthy balanced diet? Starchy foods - the basis of the diet Plenty of fresh fruit and vegetables Health is also dependent on exercise Maintain a healthy body weight Food Supplements pros and cons Carbohydrates, Fats and Protein Vitamins, Minerals and Trace Elements Eat whole grain cereals, not highly refined flour Further tips for a healthy lifestyle How preserving affects nutrients Getting Started - Changing your diet Equipment for pressure cooking Food mixers, food processors, grain mill Ready meals, takeaways and cook/chill Entertaining and special occasions Picnics and children's party ideas Diets for life stages - Pregnancy Feeding Baby- breast or bottle The Main Starch Grains: Wheat, Oats, Barley, Rye, Maize The main starch grains: rice, millet and sorghum Other starchy grains and flours: amaranth, buckwheat, quinnoa, teff, wild rice Starchy roots and tubers: potato, sweet potato, jerusalem-artichoke, yam Sesame, pumpkin, sunflower seeds Starchy fruit: breadfruit, banana-plantain, water chestnut Oils and fats: butter, olives, olive oil Recipes for low-fat and low-sugar cookery Rice with a hot vegetable sauce Stuffed vine or cabbage leaves Chestnuts with brussels sprouts Chicken soup - pressure cooker Vegetable spaghetti bolognaise Low-fat yogurt sauces and dips Spicy broad bean and pine kernel salad
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MeatMeat protein provides the full range of essential amino acids and is the largest source of the minerals iron and zinc in the diet.Visible fat should be removed, unless other sources of fat in the diet are kept to the minimum. Uncooked meat can kept in the bottom of a domestic refrigerator, below any cooked meat, for a couple of days, but should be cooked as soon as possible. Beef, Mutton, Lamb and Pork have the highest fat content. The highest priced cuts of meat are often the tenderest and require the least cooking, but slow, moist cooking methods will produce excellent meals from all cuts. The nutritional value is the same for all cuts of meat, but pork, bacon and ham are particularly rich in thiamin. Chicken, Goose and Duck store most of their fat in a layer under the skin and in the body cavity. This fat and the skin can be removed before cooking, or the cooking method must ensure that all this fat melts and is able to drain away. If the fat is removed first, moist cooking methods should be used, or the meat will be dry and tough. Turkey rarely contains much fat, and fat may need to be added for roasting. Pressure cooking is one of the best methods for low-fat meat. Rabbit, Hare and Venison contain little fat and without care, the meat will end up dry and tough. Use slow, moist cooking methods, or add a small amount of fat when cooking. Liver and Kidney are the best sources of iron in the diet, with high levels of many vitamins. They should be cooked as little as possible. Women should not eat liver during the early stages of pregnancy. Sweetbreads and Tripe are easily digested and useful sources of protein.
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