SLIMMING WORLD FOOD OPTIMISING BOOK 2012 PDF

This important book summarises key research on what determines consumer perceptions of sweet taste, the range of sweet-tasting compounds and the ways their use in foods can be optimised. The first part of the book reviews factors affecting sweet taste perception. It includes chapters on how taste cells respond to sweet taste compounds, genetic differences in sweet taste perception, the influence of taste-odour and taste-ingredient interactions and ways of measuring consumer perceptions of sweet taste. Part two discusses the main types of sweet-tasting compounds: sucrose, polyols, low-calorie and reduced-calorie sweeteners.

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Based on the principles of energy density and satiety, Food Optimising empowers members to make healthier food choices, satisfy their appetites and lose weight — without calorie counting or obsessive weighing and measuring it is a life-long healthy eating plan. Food Optimising is easy to follow, focusing on three main components: The concept of Free Foods promotes consumption of plenty of low energy dense and highly satiating foods, eg poultry, fish, lean meat, pasta, grains, vegetables and fruit, which can be eaten without restriction.

Members are encouraged to use these foods to satisfy their appetite while reducing overall energy intake. Healthy Extras help provide a good overall balance of nutrients in addition to those obtained from Free Foods, with particular emphasis on calcium and fibre-rich foods, eg milk, cheese, cereals and wholemeal bread. Syns are the way members can enjoy the foods that many diets ban — without a shred of guilt! Counting Syns helps members naturally limit consumption of saturated fats, alcohol and sugar, ie those foods with a high energy density and poor ability to satisfy hunger.

Encouraging a higher intake of more satiating foods will limit energy intake and result in weight loss. Slimming World has been actively involved in this field of research and, along with the Scottish Office, sponsored research conducted by Dr James Stubbs at the Rowett Research Institute. There is now a robust evidence base which shows that foods higher in protein and carbohydrates are far more satiating than foods rich in fat 2 3.

Research also shows that people feel full due to the amount of food they eat, not the number of calories they take in. Choosing low energy dense foods can increase the volume of food eaten, while reducing energy intake, and thus satisfy appetite 4. Since its inception - in , Food Optimising has always successfully embraced the scientific principles of appetite regulation and energy density in a practical way to regulate energy intake, allowing members to eat unlimited amounts of highly satisfying foods, which will naturally help limit calorie intake without the chore of counting or feeling deprived.

A balanced approach Through the structure of Free Foods, Healthy Extras and Syns, Food Optimising provides a flexible and practical weight loss plan while also encouraging a balanced approach in line with current healthy eating guidelines. Food Optimising promotes a reduction in fat, particularly saturated fat, and the inclusion of at least five portions of fruit and vegetables per day alongside starchy carbohydrates and lean protein-rich foods to satisfy the appetite.

Measured portions of fibre and calcium-rich foods are included on a daily basis. All major food groups are encouraged in line with the Eatwell Guide 1 and health notes guide members in following current Government recommendations on healthy eating.

A smaller section of the guide is for milk and dairy. Dietary and lifestyle measures to enhance Satiety and Weight control. Nutrition Bulletin, Weststrate, J.

Effects of nutrients on the regulation of food intake. Unilever Research: The Netherlands: Vlaardingen. Stubbs, J. Energy density of foods: Effects on energy intake. Critical Reviews in Food Science and Nutrition. Ello-Martin, J. Dietary energy density in the treatment of obesity: a year-long trial comparing 2 weight-loss diets.

American Journal of Clinical Nutrition. NHS choices. The Eatwell Guide. Journal of Human Nutrition and Dietetics.

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Small changes to Slimming World's Food Optimising plan from Christmas

Based on the principles of energy density and satiety, Food Optimising empowers members to make healthier food choices, satisfy their appetites and lose weight — without calorie counting or obsessive weighing and measuring it is a life-long healthy eating plan. Food Optimising is easy to follow, focusing on three main components: The concept of Free Foods promotes consumption of plenty of low energy dense and highly satiating foods, eg poultry, fish, lean meat, pasta, grains, vegetables and fruit, which can be eaten without restriction. Members are encouraged to use these foods to satisfy their appetite while reducing overall energy intake. Healthy Extras help provide a good overall balance of nutrients in addition to those obtained from Free Foods, with particular emphasis on calcium and fibre-rich foods, eg milk, cheese, cereals and wholemeal bread. Syns are the way members can enjoy the foods that many diets ban — without a shred of guilt! Counting Syns helps members naturally limit consumption of saturated fats, alcohol and sugar, ie those foods with a high energy density and poor ability to satisfy hunger. Encouraging a higher intake of more satiating foods will limit energy intake and result in weight loss.

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food optimising slimming world download

This important book summarises key research on what determines consumer perceptions of sweet taste, the range of sweet-tasting compounds and the ways their use in foods can be optimised. The first part of the book reviews factors affecting sweet taste perception. It includes chapters on how taste cells respond to sweet taste compounds, genetic differences in sweet taste perception, the influence of taste-odour and taste-ingredient interactions and ways of measuring consumer perceptions of sweet taste. Part two discusses the main types of sweet-tasting compounds: sucrose, polyols, low-calorie and reduced-calorie sweeteners. The final part of the book looks at ways of improving the use of sweet-tasting compounds, including the range of strategies for developing new natural sweeteners, improving sweetener taste, optimising synergies in sweetener blends and improving the use of bulk sweeteners. With its distinguished editor and international team of contributors, Optimising sweet taste in foods is a standard reference for the food industry in improving low-fat and other foods. Investigates what determines consumer perceptions of sweet taste Looks at improving the use of sweet-tasting compounds Explores strategies for delivering new natural sweeteners Release.

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