Drop a Size Calorie and Carb Counter
The perfect companion to the 5:2 Diet.ITV’s popular diet and fitness presenter Joanna Hall presents the perfect accompaniment to fasting programmes. This easy-to-use handy guide tells you the exact calorie, carbohydrate, protein, saturated fat, fibre, sugar and salt content of the foods you eat, helping you to lose weight and keep it off.Building on her bestselling titles Drop a Size in Two Weeks Flat and Drop a Size for Life Joanna Hall offers a handy reference guide to counting the calorie, carb, protein, saturated fat, sugar, salt and fibre value of the foods you eat.Divided into simple food sections, both branded and generic, this practical, easy-to-use guide includes:• take-away foods and eating out• ready-made meals, including brand names such as Sainsbury’s, Waitrose, Asda, Safeway, Tesco and Marks and Spencer• snacks• drinksBroken down into food categories it is designed to use as you shop, aisle by aisle – with all the information you need to calculate your meals for fasting days.
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The UK's No.1 DIET and FITNESS EXPERT
Joanna Hall MSc
DROP
A SIZE
CALORIE
and
CARB
counter
Table of Contents
Section One - The Carb Curfew Plan
Carb Curfew - How It Came About
Guide to Vitamins and Minerals
Section Two - Basic and Generic Food
Cereals and Cereal-based Foods
Biscuits (savoury and sweet)
Cheese
Fish
Fruit (fresh, dried and canned)
Meat
Everyday store cupboard items
Potatoes and potato products
Section Three - Brand Name Foods
Biscuits, breads, cakes and other baked goods
Cheese, cream, milk and yoghurt
Crackers, crisps, snacks and snack bars
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.
1 Food items listed in the Basic and Generic Foods section are listed ‘per 100g’. Sodium is listed in milligrams. All other listings are in grams.
2 Food items in the Brand Name Foods section are listed ‘per serving’ and ‘per 100g’. For each item, the figures are given ‘per serving/per 100g’. The categories are clearly given at the top of each column on every page.
3 You can find restaurant and fast food meals in Eating Out and Fast Food in Section Three. Sandwiches are listed separately in Section Three.
