Nutritional Food Values
By Simon Staub
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About this ebook
Planning meals and menus can be difficult, deciding which ingredients or combinations of different ingredients to use to make your meals wholesome, healthy, and nutritious can be a challenge. This eBook lists all commonly available foods with their readily available Vitamin, Mineral and other Nutrient values, as well as their Glycemic index (GI) number, Calorie, Protein and Fat contents included are; Fruits, Vegetables and Herbs, Grains, Nuts, Seeds, Dairy products, Meats, and Seafood’s. It describes their health benefits, detoxifying properties, and the roles different vitamins, minerals, proteins, carbohydrates or sugars, and other nutrients play in promoting our overall health and well-being. Taken from a variety of reputable sources including the United States Department of Agriculture
Agricultural Research Service, as per the daily recommendations used by the USA and UK standards, for an average person with average body weight, doing moderate exercise and using 2,000 calories a day.
Simon Staub
Simon is a solo parent living in Oroquieta City, Misamis Occidental, Philippines with his two children, Jean, 8 years old and Trevor 6 years old. Jean and Trevor have a condition known as G6PDD; Jean has a milder version while Trevor has a much more severe version. Because of this condition they have to be on a restricted diet of mainly unprocessed foods, with no legumes, food colorings preservatives or other additives. Simon makes and prepares all of their food from scratch, using raw, organic produce. Otherwise, they are healthy, happy children, enjoying a modest, relaxed lifestyle in a semi-rural area of what is known as the City of Good Life in the Philippines, a warm, friendly city, blessed with very little pollution and a very low crime rate in a tropical area with a temperature of about 30C all year round, it is protected from typhoons and other harsh conditions found in other parts of the country.Simon is 58 years old, a New Zealand Born Australian a retired Chef and Entrepreneur. His hobbies include organic gardening, raising free range chickens, pigs, fish and cattle for personal use, making and preparing all their own foods from scratch from wholesome ingredients and living a naturally healthy lifestyle. They enjoy practicing Tae Kwondo, water sports, fishing, diving and boating; have traveled to Malaysia, Singapore, Vietnam, India, Hong Kong, and China. He is now concentrating on this children’s schooling and compiling eBooks on topics related to g6pdd, arthritis and healthy living, to share with others their experiences and knowledge on how to live long and happy lives with Arthritis and G6PDD.
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Arthritis How I Naturally Cured My Arthritis Without Drugs Rating: 5 out of 5 stars5/5Healthy Budget Meals Rating: 0 out of 5 stars0 ratingsG6PDD Glucose-6-Phosphate Dehydrogenase Deficiency Rating: 0 out of 5 stars0 ratingsEasy Homemade Condiments, Dressings Marinates & Seasonings using Wholesome Organic Ingredients Rating: 0 out of 5 stars0 ratingsEasy Homemade Sauces Main Course& Dessert Sauces using Wholesome Organic Ingredients Rating: 0 out of 5 stars0 ratingsLiving on a Restricted Budget Rating: 0 out of 5 stars0 ratingsNatural Cancer Prevention and Recovery Rating: 0 out of 5 stars0 ratingsArthritis Cookbook Rating: 0 out of 5 stars0 ratingsNatural Home and Health Remedies We Use Rating: 0 out of 5 stars0 ratingsSimple Organic Vegetable and Herb Gardening made Easy Rating: 0 out of 5 stars0 ratings
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Book preview
Nutritional Food Values - Simon Staub
Nutritional Food Values
By
Simon Staub
Published by Simon Staub
At Smashwords
Copyright 2016 Simon Staub
Dedication
For my children, Jean and Trevor. Love of my life, inspiration and source of my strength.
Simon
This eBook is licensed for your personal enjoyment only, it may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each recipient.
If you’re reading this book, and did not purchase it, or it was not purchased for your use only, then please return to your favorite eBook retailer and purchase your own copy. Thank you for respecting the hard work of this author.
My eBook is presented to you, so I can share with you, the knowledge I have gathered for my personal use, on all the common foods that I use. It contains many facts that have been sourced and verified through many different governments and independent sources. These facts and figures are meant as a guide only to assist in planning wholesome meals, they show the higher amounts of useful readily available nutrients in each item.
Every effort has been made by me the author to present accurate and up to date information within this document, new information and methods are always coming to hand. Therefore, I, the author reserve the right to update or change the contents and information as any changes are required.
I strongly advise everyone to do their own research into the different values of the foods in your local areas or countries as all the nutritional values will differ depending on where it is grown and the conditions it is grown in. I, the author take no responsibility for any errors or discrepancies in this document or any actions taken by anyone whether monetary, legal or otherwise. It is the reader’s sole responsibility to seek additional information and satisfy themselves with the exact values where appropriate. Reader's results will vary according to their skill levels and individual perception of the contents.
https://www.simonstaub.com
Or email
mailto:simon@simonstaub.com
Table of Contents
Introduction
Chapter 1 Vegetables
Asparagus – Aubergines or Egg Plant – Broccoli – Beets or Beetroot – Brussels Sprouts
Carrots – Cauliflower – Capsicum or Bell Pepper – Cabbage – Courgettes or Zucchini
Corn – Chili – Cucumber – Celery – Choko or Chayote - Garlic – Ginger – Green Beans – Leeks
Lettuce, Romaine - Mushrooms – Onions – Parsnips – Peas - Potato – Pumpkin – Swedes
Sweet Potato - Turnips - Turnip Greens – Tomatoes – Taro – Yams
Chapter 2 Fruit
Apple – Avocado – Banana – Blackberries – Boysenberries – Cranberries – Coconut
Cherries, Sweet and Tart – Dates – Grapes – Grapefruit – Figs – Kiwifruit – Lemons and Limes
Mango – Melons or Cantaloupe – Mandarins or Tangerines – Nectarines – Oranges
Pawpaw or Papaya – Pineapple – Peaches – Pears – Pomegranates – Plums
Raspberries – Strawberries – Watermelon
Chapter 3 Nuts and Seeds
Acorns – Alfalfa Seeds – Almonds – Brazil Nuts – Cashews –Macadamia Nuts
Peanuts – Walnuts – Sesame Seeds - Sunflower Seeds – Pumpkin Seeds
Rice, White and Brown - Barley – Oats – Rye – Wheat Flour, Whole Grain
Corn Yellow – Kidney Beans - Mung Beans – Lentils – Soybeans - Pasta
Chapter 4 Common Herbs and Spices
Allspice – Star Anise –Basil – Black, White Pepper – Cayenne or Red Pepper
Celery Seeds – Bay Leaves - Ceylon Cinnamon – Dried Chili Pepper
Chervil – Cloves – Coriander or Cilantro – Cumin – Dill – Fennel – Dried Ginger
Lemongrass – Mint – Mustard Seed – Nutmeg and Mace – Oregano
Parsley – Peppermint – Rosemary – Sage – Thyme – Turmeric
Chapter 5 Dairy Products
Whole Milk – Flavored Milk Drinks, Commercial – Milk Chocolate Drink, Homemade Cocoa
Ice Cream Natural Organic - Cream Fresh – Sour Cream Cultured and Imitation
Butter – Margarine – Cheese, Cheddar – Cheese, Parmesan – Feta Cheese
Processed Cheese - Cream Cheese – Cottage Cheese – Yoghurt Full Milk
Chapter 6 Meat
Beef, Grass Fed – Turkey – Chicken – Eggs – Pork – Goat
Lamb – Mutton - Rabbit – Venison
Chapter 7 Seafood’s
Prawns or Shrimp – Abalone – Scallops – Oysters – Mussels – Clams
Squid - Mudcrabs – Crayfish or Lobster – Sardines – Herring – Flounder
Tilapia - Trout – Salmon – Eel – Grouper – Orange Roughy
Tuna, Bluefin – Snapper – Swordfish - Shark
Chapter 8 an Explanation of the Health Benefits and Disadvantages of
Some Common Foods
Commercially Raised Live Stock – Farmed Fish – Condiments
Grains - Sea or Rock Salt –Fermented Foods - Canned Foods – Breakfast Cereals
Vitamin and Mineral Supplements – Baby Milk Formulas - Baby Foods
Pasteurized Milk – Processed Cheeses – Store Brought Baked Goods, Bread, Cakes & Biscuits
Cooking Oils – White Sugar – Sugar Substitutes – Junk Foods – Confectionery
GM Foods – Caged Eggs – Processed Meats – Ice-cream
Chapter 9 an Explanation of Different Nutrients and how they affect our Bodies
Calories – Carbohydrates – Cholesterol the real facts – Fats – Protein
Vitamins
Vitamin A – Vitamin B1 Thiamine – Vitamin B2 Riboflavin – Vitamin B3 Niacin
Vitamin B4 Adenine – Vitamin B5 Pantothenic Acid – Vitamin B6 Pyridoxine
Vitamin B7 Biotin – Vitamin B8 Inositol - Vitamin B9 Folic Acid
Vitamin B10 Pteroylmonoglutamic Acid – Vitamin B11 Salicylic Acid
Vitamin B12 Cyanocobalamin - Vitamin C Ascorbic Acid – Vitamin D
Vitamin E Alpha-tocopherol - Vitamin K1 Phylloquinone
Vitamin K2 Menaquinone – Vitamin K3 Menadione
Minerals
Sodium – Chloride – Potassium – Magnesium – Calcium – Phosphorus
Sulfur or Sulphur – Iron – Zinc – Chromium – Cobalt – Copper – Fluoride
Iodine – Manganese – Molybdenum – Selenium – Boron – Aluminum Exposure
Other Books by the Author Simon Staub
About the Author
Connect with Us
Introduction
The nutritional requirement of all people, is very similar; we all need the same basic essential nutrients, for optimum health; maintaining our various internal systems, energy levels, physical and mental development, combating sicknesses and to recover from accidents, infection and illness. All natural foods contain some of the essential nutrients we need, although some contain a larger variety of nutrients than others. There is no one food that contains all the different compounds our body needs, making it necessary to consume foods from a selection of different foods and food groups that are available to us. Often it’s very hard to ascertain exactly what the real facts are and to find information regarding what is required by our bodies to maintain optimum health, especially with the multitude of conflicting and often outdated advice from many sources, as well as many misleading advertisements from large food manufacturers, for their products. A large proportion of processed foods, are packaged with claims they are healthy and contain certain health promoting qualities in order to convince people to buy them, but usually if something is manmade, then it probably should not be eaten. This is also true for body care products, they contain a multitude of hazardous chemical additives, as a rule, you should not put anything on your skin you would not put in your mouth.
The human skin is the largest organ of the body and the most neglected, it is made to keep our insides in, but is not an impenetrable barrier, in fact is very porous allowing many substances applied to the skin or in the environment to enter the body directly into the tissue, fat, blood stream and cells, as opposed to substances that are ingested, these have to pass through the stomach and gut, a closed system, where many unwanted substances can often be dealt with by a healthy body by using natural compounds that are already present in our foods if we choose to opt for a wholesome diet, then excreted without being permanently lodged in body fats and tissues. If our bodies are free of as many toxins and environmental pollutants as possible, then our systems will be better able to cope with complications, illnesses, diseases and other problems, because the body is less stressed.
This book has been created to provide facts and clear information to help in the planning of healthy, nutritious meals and diets by showing the food values obtainable from different fresh foods. These can be found in list form in the first 7 Chapters. The following chapter’s 8 and 9 provide an easy to understand description of what the different compounds; vitamins, minerals, proteins, carbohydrates and other nutrients are how our bodies use them and their various health benefits.
The values expressed in this book are intended as a guide to assist in deciding the best foods to use when planning meals and diets; they are an average value as per the daily nutritional recommendations used by USA, AU and UK government standards. The actual values can vary depending on factors such as where the produce is grown and the condition of the soil the produce is grown in. Many processed or dead
foods have had most of their natural goodness destroyed during their processing or manufacturing, which also makes them unpalatable and unappetizing, to counter this they have a mixture of artificial colors and flavors added, as well they are often fortified with man-made chemicals, vitamins, minerals and other substances. Many staples such as wheat flour, breakfast cereal and fruit juices are by government regulation fortified with chemical versions of natural vitamins and minerals because of this. These additives are poor substitute for the real thing and often harmful to your general health. Processed foods are mostly the subject of huge advertising campaigns, often costing millions of dollars by multinational food corporations to convince you need them and must buy them. Healthy, wholesome, live foods are usually produced by very small scale farmers who do not have the resources to advertise and promote their goods. Organic produce is often more expensive because it’s produced in smaller quantities, the farming methods are more labor intensive and the available produce is limited making it often hard to find. Some of the best places to look for wholesome organic produce in your area are the organic or fresh produce areas in large supermarkets, farmers markets, ethnic markets, homegrown produce stalls, flea or street markets, Asian markets and food co-ops.
Almost all the chronic health problems that plague modern man, Cancer, High Blood Pressure, Heart Disease, High Bad Cholesterol Levels, Diabetes, Obesity, Arthritis, Allergies, Respiratory System Problems Alzheimer’s etc. is the result of our diets, inactive lifestyles and industrial pollutants. Many of the chemicals and synthetic substances added to our foods the body has no natural way of dealing with. These chemicals can change the whole chemistry system of the body blocking normal functions and weakling the immune system allowing tumors and cancers to form and even stopping the benefits we would normally get, and expect to get from any wholesome foods we consume.
Modern fruit and vegetable growing practices and processing have in many cases added unnecessary substances to and corrupted many basic foods, many harmful additions like pesticides, herbicides, fungicides, artificial fertilizers, cross breeding and now genetic modification GM are used to increase production and profits. Chemical fertilizers can prevent or retard plants, natural abilities to absorb nutrients from the soil. In many cases this has resulted of foods that are lacking many of the nutrients Mother Nature intended them to contain.
There is much debate and many opinions on what our bodies need and the different types of foods people should eat. What is best? Should you be a Vegetarian? A Vegan? Eat only Raw Foods? Eat organic foods or just standard produce? Should we eat meat? Eat an only fish diet? Have a high protein and low fat? To, or not, to eat eggs? Is Dairy harmful? Wheat? Rice? Corn? The questions are endless and the answer also complicated
The best advice on what should we eat, came from my father, who was a General Practitioner (family Doctor) in a small country town 45 years ago in New Zealand, doing everything needed from delivering babies and general surgery, to caring for geriatrics and all in between. My Fathers advise, was to eat as wide a range of fresh, wholesome, organic foods as possible, a little of everything, and not too much of anything as well as avoiding as many processed foods as practicable. This was good advice then and still is today, by consuming as few processed foods as reasonably possible, striving to eat mainly natural fresh, hopefully organic, raw or lightly cooked produce, your general health and wellbeing, as well as resistance to illness will be improved.
The following lists of foods are divided into different food groups for ease of comparison, Vegetables, Fruit, Herbs and Spices, Nuts, Seeds and Grains, Diary, Meats and Seafood’s.
They show the highest, readily usable, daily percentage values of the vitamins, minerals, carbohydrates, fats or oils and proteins as well as other nutrients and essential compounds they contain, as per the daily recommendations used by the USA and UK standards, for an average person with average body weight, doing moderate exercise and using 2,000 calories a day.
Chapter 1 Vegetables
Foods with a GI of 55 or less are considered low glycemic index foods, according to the University of Sydney, Australia. If a food has a GI of 56 to 69 it’s a medium-GI food and if it has a value of 70 it is a high-GI food.
Asparagus 1