Drop a Size Calorie and Carb Counter. Joanna Hall

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       HOW TO USE THIS BOOK

      The Drop a Size Calorie and Carb Counter has been split into three sections to make it simple and easy to use.

      Section One: The Carb Curfew Plan outlines the principles of the Carb Curfew – my easy-to-use strategy for achieving and maintaining weight loss. It also features plenty of tips and pointers on improving your health whilst you achieve your fat loss goals.

      Section Two: Basic and Generic Foods details not only the calorie value of basic foods, but also their protein, carbohydrate, fat, fibre and sodium contents. Included in this section are the basic ingredients of meals – for instance rice, vegetables, meat and poultry and so on – as well as store cupboard ingredients and various other everyday foods. You will find the values for both raw and cooked ingredients, so you can analyse recipes and cooking favourites. Where popular, widely available dishes are featured, such as a one-crust apple pie, the values given are averages.

      Section Three: Brand Name Foods features branded foods – the supermarket favourites, specialist ranges and processed convenience foods that may be a regular feature in your shopping basket. I've included the nutritional breakdown as the standard ‘per 100 gram’ and ‘per serving’; just as you would find on food labels. Since even a basic product, like bread, can vary in the amount of carbohydrate or fat it contains, I have included a variety of different manufacturers. The nutritional value of two brands can be surprisingly different and, as consumers, we can be quite particular about our favourite brand of foods. While I have tried to include as many products as possible, there are bound to be some foods that you regularly eat that are not listed. So to help you judge for yourself how healthy these are, section one includes information on how to decipher food labels.

      All the foods featured are categorized and listed alphabetically so in order to find a particular food, first decide if it a generic food such as chicken or a branded item such as Sweet Chilli Chicken Fillets by Waitrose then simply look up the relevant category from the list of contents on pages v–vii.

      In total, I have detailed the overall calorie value and macronutrient content of over 5000 foods. However, while vitamins and minerals are vital components in our daily diet, I have not included the proportions of vitamins and minerals found in these foods in this book – it would simply have been too big! While they provide no direct energy to the body in the form of calories, vitamins and minerals do have a very important role to play in the health of your body. To help ensure you are getting an adequate supply of vitamins and minerals, check out the guide on page 53. This quick reference table will help you see the benefits fruits, vegetables and other foods provide for your body. It's important to bear in mind that food doesn't just provide the calories to get us through the day, but can directly affect our health, looks and energy.

      The following notes will help you get the most accurate information from the book.

       Abbreviations

       Brand Foods:

      COU = Marks & Spencer Count on Us

      TTD = Sainsbury's Taste the Difference

      BGTY = Sainsbury's Be Good to Yourself

      GFY = Asda Good for You

       In the nutritional tables: