Nutrition + Fitness Nutrition Nutrition Understanding The Basics & Fitness Nutriton The Ultimate Fitness Guide

392 Pages·2019·1.613 MB·English

by  Bjorn, Nicholas

Book 1
Nutrition
Understanding The Basics

By
Nicholas Bjorn

Book 2
Fitness Nutrition
The Ultimate Fitness Guide

By
Nicholas Bjorn
Book 1

Nutrition

Understanding the Basics:
Nutrition 101, Healthy Eating, and
Weight Loss
Lose Weight, and Feel Great!

4th Edition

By
Nicholas Bjorn
© Copyright 2018 – All rights reserved.
In no way is it legal to reproduce, duplicate, or transmit any part of this
document in either electronic means or in printed format. Recording of this
publication is strictly prohibited, and any storage of this document is not
allowed unless with written permission from the publisher. All rights
reserved.
The information provided herein is stated to be truthful and consistent, in
that any liability, in terms of inattention or otherwise, by any usage or abuse
of any policies, processes, or directions contained within, is the solitary and
utter responsibility of the recipient reader. Under no circumstances will any
legal responsibility or blame be held against the publisher for any reparation,
damages, or monetary loss due to the information herein, either directly or
indirectly.
Respective authors own all copyrights not held by the publisher.
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Disclaimer Notice:
Please note the information contained within this document is for
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to provide accurate, up-to-date, and reliable complete information. No
warranties of any kind are expressed or implied. Readers acknowledge that
the author is not engaging in the rendering of legal, financial, medical, or
professional advice.
Table of Contents
Introduction
Chapter 1: The Basics of Nutrition
Vegetables
Protein
Grains
Fruits
Dairy
Oils
Chapter 2: Dietary Guidelines
Control Calorie Intake
On the Subject of Sugar
The Role of the Food Industries
It All Starts with the Kids
So Where Do We Go From Here?
Choose Macro-Nutrients
Go Easy on Sodium
It's Okay to Eat Fat
It's Okay to Have a Cheat Day
Don't Starve Yourself
Know More about the Glycemic Index
Read Nutrition Labels
Chapter 3: Reading Nutrition Labels
Number of Servings and Serving Sizes
Pay Attention to the Number of Calories
The %Dv is Your Friend
Look for Products that are Rich in Calcium, Iron, and Vitamins A and C
Choose Good Fats
Check the Sodium Content
Weight Management
Go for Healthy Carbohydrates
Protein May Be Essential, But You Should Still Go for Low-Fat
Look at the List of Ingredients
Chapter 4: The Right Vitamins and Minerals
Vitamin A
Vitamin B6
Vitamin B12
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Calcium
Iron
Potassium
Fiber
Zinc
Chapter 5: Understanding Malnutrition
Types of Malnutrition
Signs and Symptoms of Malnutrition
Treatment and Prevention of Malnutrition
Statistics and Facts about Malnutrition
Chapter 6: Diseases Caused by Poor Diet
Diabetes
Anemia
Rickets (Osteomalacia)
Beriberi
Scurvy
Pellagra
Night blindness (xerophthalmia)
Goiter
Kwashiorkor
Depression
Osteoporosis
Cancer
Chapter 7: Obesity – An Issue for more than 35% of American Adults
Obesity and Lack of Micronutrients
Obesity and Vitamins
Obesity and Diabetes
Chapter 8: The Best Fat-Burning Foods
Walnuts
Water
Oatmeal
Ginger
Avocado
Soybeans
Salmon
Grapefruit
Flax Seeds
Peanut Butter
Honey
Broccoli
Chili Pepper Flakes
Eggs
Olive Oil
Berries
Low-Fat Dairy Products
Whey Protein
Green Tea
Chapter 9: Getting Started
Being Mindful of What We Eat
Don’t Beat Yourself Up
Chapter 10: Some Tips on Shopping and Recipes
Cutting Down Food Waste
Putting It into Practice
Breakfast Recipes
Easy Work Lunches
Dinner
Desserts
The Sensitive Subject of Snacks
Chapter 11: The Importance of Water
Tea and Coffee
Chapter 12: Healthy Living
Chapter 13: Final Eating Tips
Conclusion
Works Cited
Introduction

I want to thank you and congratulate you for downloading “Nutrition:
Understanding the Basics: Nutrition 101, Healthy Eating, and Weight
Loss – Lose Weight and Feel Great!”
This book contains proven steps and strategies on how to lose weight and
keep it off. You will learn what the basics of nutrition are and what you need
to do to ensure that you are in peak health at all times. You can definitely
lose weight naturally and quickly by eating what's right for you!
With the help of this book, you will learn the importance of reading food
labels and making sure that you get the right amount of nutrients during each
meal. This will ensure that you not only lose weight, but also keep the
weight off while preventing disease, thus leading to a happier, healthier life.
Lose weight and feel great the right way!
Thanks again for downloading this book, and I hope you enjoy it!
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