 Allergies [36]
Allergy is a disorder of the immune system often also referred to as atopy.
Antidepressants [37]
An antidepressant is a psychiatric medication used to alleviate mood disorders, such as major depression and dysthymia.
Arthritis [8]
Arthritis is a group of conditions involving damage to the joints of the body.
Cancer [38]
Cancer is a class of diseases in which a group of cells display uncontrolled growth
Cardio & Blood [20]
Risk factors for heart disease: infections
Cholesterol [1]
A fat-like substance called a lipid. It is used to build cell membranes, hormones and bile acids
Diabetes [21]
The inability of the body to produce, or the inability to metabolize, the human hormone insulin; Diabetes insipidus, usually a disorder of the ...
Epilepsy [2]
Epilepsy is a common chronic neurological disorder characterized by recurrent unprovoked seizures
General Health [110]
The infant, child or young person?s current health condition
Herbal [36]
Herbal tea, herbal medicine
HIV [1]
Hormonal [17]
Hormones - Proteins produced by organs of the body that trigger activity in other locations.
Men's Health [5]
For men on fitness, health, sex, caree
Pain relief [18]
Pain management is the medical discipline concerned with the relief of pain.
Skin care [36]
The skin is the outer covering of the body
Weight Loss [36]
Loss of body weight by dieting or due to various easting disorders or medical conditions.
Women's Health [37]
Find information on women's health issues, and lifestyle at the Women's Health
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THE G.I. FACTOR: THE RECIPES
Low G.I. eating means making a move back to the high carbohydrate foods which are staples in many parts of the world. The emphasis is on whole foods like whole grains—barley, oats, dried peas and beans, in combination with certain types of rice, breads, pasta, vegetables and fruits. You'll find the recipes listed under each of our three main eating occasions—breakfasts, light meals (like soups, salads and pastas), and main meals with additional sections on desserts and snacks. While some of the recipes are specifically modified to lower the G.I. others are included to present new ways of preparing low G.I. foods.
The recipes have been developed to help you reduce the overall G.L factor of your diet improving its nutritional quality while you do it. They are designed to be incorporated into your usual diet, helping you to get your carbohydrate intake up to 50 to 60 per cent of your kilojoule intake and keeping your fat intake down to the recommended level of 30 per cent of kilojoules per day. Protein should stay constant at 10 to 15 per cent of energy. Most of the recipes are high in fibre, both soluble and insoluble.
Each recipe has been analysed for its nutritional value which is given per serve where the recipe is divided into a specified number of serves. The following information will help put this nutritional profile into context for you.
Kilojoules. The metric equivalent of Calories. This is the measure of how much energy the food provides. Those who bum lots of energy through exercise need a higher kilojoule intake than those who live more sedentary lives. A moderately active woman aged 18 to 54 years would consume about 8000 kilojoules a day; a man about 10 000 kilo-joules.
Fat. Our fat requirement is probably as small as 10 grams a day to provide essential fatty acids needed for health. The range of acceptable fat intake depends on your total kilojoule intake. People trying to lose weight could aim for around 30 to 40 grams of fat a day. Most others could do with 50 to 60 grams. Children and adolescents need more than adults because they are growing and should not have their fat intake overt/ restricted.
Carbohydrate. The total amount of carbohydrate (which includes starches and sugars) is listed with each recipe. Our aim is to help you increase your carbohydrate intake as your fat intake drops. It is not necessary to calculate how many grams of carbohydrate you eat on a daily basis, however the athlete or person with diabetes may find this information useful. This is so they can eat enough! On average, women should take in 250 grams of carbohydrate each day while men need about 350 grams. Athletes can consume anywhere from 350 to 700 grams of carbohydrate a day.
Fibre. It is recommended that we consume at least 30 grams of dietary fibre every day. A slice of wholemeal bread provides 2 grams of fibre, an average apple 4 grams. The average Australian consumes only 18 grams of fibre a day.
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