Gourmet Farmer Deli Book by Matthew Evans

  • Full Title : Gourmet Farmer Deli Book
  • Autor: Matthew Evans
  • Print Length: 200 pages
  • Publisher: Murdoch Books
  • Publication Date: January 1, 2016
  • Language: English
  • ISBN-10: 1742664415
  • ISBN-13: 978-1742664415
  • Download File Format: epub


Why would a person make their own sausages, cure their own ham, pickle their own fish, or preserve their own vegetables? Simple, because it tastes better!

This book takes a two-fold approach by first it celebrating the artisan process in making items you'd typically find in your local deli–from cheese and cream, to cured and smoked meats, to pickled fish and vegetables. Second, it provides simple, delicious recipes where those ingredients are the stars of simple, rustic, flavorful dishes.

This beautifully photographed book celebrates the way we used to cook and food how it used to taste.


About the Author

Matthew Evans is a food writer and former restaurant critic who runs a smallholding in Tasmania. He and former chef Ross O'Meara run a market stall selling products made from free-range pigs they breed themselves. Cheesemaker Nick Haddow owns and runs Bruny Island Cheese Company in Tasmania.



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essing Your Risk of Atherosclerosis 175

Body? 131

Reducing Your Risk of Atherosclerosis: Dietary

Maintaining Blood Glucose Levels 133

Changes 177

Glucose for Energy 134

What If Lifestyle Changes Don’t Work? 182

Chapter 6 Highlight: Drink to Your Health? 184

5.4 Carbohydrate Consumption Patterns 135

Summary 192

Reducing Your Intake of Refi ned Carbohydrates 135

Recipes for Healthy Living 194

5.5 Understanding Nutrient Labeling:

Personal Dietary Analysis 195

Carbohydrates and Fiber 136

Critical Thinking 198

5.6 Carbohydrates and Health 137

Practice Test 199

Are Carbohydrates Fattening? 137

Answers to Quiz Yourself 199

What Is Diabetes? 138

What Is Hypoglycemia? 141

Metabolic Syndrome 141

7 Proteins 200

Tooth Decay 142

Lactose Intolerance 143

Chapter Learning Outcomes 200

Does Sugar Cause Hyperactivity? 144

Quiz Yourself 201

Fiber and Health 144

Real People, Real Stories: Tyler Smith 147

7.1 What Are Proteins? 201

Chapter 5 Highlight: Glycemic Index and Glycemic

Amino Acids 202

Load 148

7.2 Proteins in Food 203

Summary 150

Protein Quality 205

Recipes for Healthy Living 151

7.3 What Happens to Proteins in Your Body? 206

Personal Dietary Analysis 152

How Your Body Synthesizes Proteins 206

Critical Thinking 154

Protein Denaturation 208

Practice Test 154

Protein Digestion and Absorption 209

Answers to Quiz Yourself 155

Protein Turnover 210

Nitrogen Balance 211

How Much Protein Do You Need? 212

6 Fats and Other Lipids 156

7.4 Food Allergies, Celiac Disease, and PKU 212

Real People, Real Stories: Katie Adams 215

Chapter Learning Outcomes 156

7.5 Protein Consumption Patterns 216

Quiz Yourself 157

Real People, Real Stories: Dallas Clasen 217

6.1 Understanding Lipids 158

MyPyramid Plan: Recommendations

Fatty Acids 158

for Protein Intake 218

Triglycerides 161

Phospholipids 162

Cholesterol 164

6.2 What Happens to Lipids in Your Body? 165

Bile 165

What Are Lipoproteins? 166

Using Triglycerides for Energy 168

6.3 Lipid Consumption Patterns 169

6.4 Understanding Nutritional Labeling: Lipids 170

6.5 Lipids and Health: Cardiovascular Disease

(CVD) 170

From Atherosclerosis to Cardiovascular

Disease 170

Major Risk Factors for CVD 172

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7.6 Understanding Nutritional Labeling 219

7.7 Eating Well for Less 220

Combining Complementary Proteins 221

7.8 Vegetarianism 223

Is Vegetarianism a Healthy Lifestyle? 224

Vitamin E as Medicine? 282

Meatless Menu Planning 225

Vitamin A and Carotenoids as Medicine? 283

7.9 Protein Adequacy 226

Some Final Thoughts


Excessive Protein Intake 226

Chapter 8 Highlight: Diet and Cancer 285

Protein Defi ciency 227

Summary 289

Recipe for Healthy Living 291

7.10 Proteins: General Advice for Athletes 229

Personal Dietary Analysis 292

What About Protein Supplements? 229

Critical Thinking 293

Chapter 7 Highlight: Stretching Your Food Dollars 230

Practice Test 294

Summary 233

Answers to Quiz Yourself 295

Recipes for Healthy Living 235

Personal Dietary Analysis 236

Critical Thinking 238

Practice Test 238

9 Water and Minerals 296

Answers to Quiz Yourself 239

Chapter Learning Outcomes 296

Quiz Yourself 297

8 Vitamins 240

9.1 Water 298

Membrane Transport 299

Chapter Learning Outcomes 240

Body Water Distribution 300

Quiz Yourself 241

Sources of Water 301

The Essential Balancing Act 302

8.1 Vitamins: Basic Concepts 242

Classifying Vitamins 243

9.2 Minerals: Basic Concepts 306

Roles of Vitamins 243

Why Are Minerals Necessary? 307

Sources of Vitamins 245

Sources of Minerals 308

Vitamin Absorption 246

9.3 Major Minerals 310

Vitamin Defi ciency and Toxicity Disorders 247

Calcium (Ca) 310

Preserving the Vitamin Content of Foods 247

Sodium (Na) 318

8.2 Fat-Soluble Vitamins 250

Potassium (K) 323

Vitamin A 250

Real People, Real Stories: Justin

Vitamin D 256

Steinbruegge 323

Vitamin E 260

Magnesium (Mg) 325

Vitamin K 262

9.4 Trace Minerals 328

8.3 Water-Soluble Vitamins 264

Iron (Fe) 328

Thiamin 266

Zinc (Zn) 334

Ribofl avin 267

Iodide (I) 336

Niacin 268

Selenium (Se) 338

Vitamin B-6 270

Chromium (Cr) 340

Folate 270

9.5 Minerals with Possible Physiological Roles 341

Vitamin B-12 274

Chapter 9 Highlight: Bottled Water versus Tap Water 342

Vitamin C 277

Summary 344

8.4 Vitamins as Medicines 280

Recipe for Healthy Living 346

Niacin as Medicine? 280

Personal Dietary Analysis 347

Vitamin B-6 as Medicine? 281

Critical Thinking 348

Folic Acid, B-6, and B-12 as Medicine? 281

Practice Test 348

Vitamin C as Medicine? 281

Answers to Quiz Yourself 349

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Energy Balance and Weight

Nutrition for Physically Active



Control 350

Lifestyles 400

Chapter Learning Outcomes 350

Chapter Learning Outcomes 400

Quiz Yourself 351

Quiz Yourself 401

10.1 Body Composition 353

11.1 Benefi ts of Regular Exercise 402

Adipose Tissue


Determining the Intensity of Physical Activity 402

Measuring Body Fat 355

Physical Activity Pyramid 404

How Much Body Fat Is Too Much? 357

11.2 Energy for Muscular Work 405

10.2 Energy for Living 358

Energy Metabolism 405

Energy Intake 358

Energy Systems for Exercising Muscles 408

Energy Output 358

Fat or Carbohydrate for Fueling Exercise? 411

Putting It All Together 362

11.3 General Dietary Advice for Athletes 412

Energy for Athletic Performance 412

10.3 Energy Balance 364

Real People, Real Stories: Sarah Haskins 414

10.4 Overweight and Obesity 366

Focusing on Carbohydrate Intake 415

How Can I Calculate My BMI? 366

What About Protein? 418

Excess Body Fat: Eff ects on Health 366

Raising the Bar? 419

Body Fat Distribution: Eff ects on Health 367

Focusing on Fluids 420

10.5 What Causes Overweight and Obesity? 368

Antioxidant Vitamins 422

Physiological Factors 368

Iron 422

Environmental Infl uences 371

Calcium 422

Genes and Environment: Interactions 372

11.4 Ergogenic Aids: Separating Fact from

Other Factors That Infl uence Weight 373

Fiction 423

10.6 Weight Loss and Its Maintenance 373

Caff eine 425

Features of Medically Sound Weight-Loss

Chapter 11 Highlight: Developing a Personal Physical



Fitness Plan 426

Key Factors 375

Summary 428

Community-Based Weight-Loss Programs 379

Recipes for Healthy Living 429

Real People, Real Stories: Jan Haapala 380

Critical Thinking 430

Successful Dieters—How Do They Manage Their

Practice Test 430

Weight? 381

Answers to Quiz Yourself 431

10.7 Medical Treatments for Obesity 382

Weight-Loss Medications 382

Bariatric Surgical Procedures 382

12 Food Safety Concerns 432

What Is Liposuction? 384

10.8 Unreliable Weight-Loss Methods 385

Chapter Learning Outcomes 432

Fad Diets 385

Quiz Yourself 433

Dietary Supplements for Weight Loss 387

12.1 Protecting Our Food 434

10.9 Gaining Weight 390

12.2 Microbes in Food 435

Chapter 10 Highlight: Eating Disorders: Over the Deep

Pathogens 435

Edge 391

High-Risk Foods 436

Summary 394

12.3 Food-Borne Illness 437

Recipe for Healthy Living 396

Personal Dietary Analysis 397

12.4 Common Food-Borne

Critical Thinking 398

Pathogens 438

Practice Test 398

Bacteria 438

Answers to Quiz Yourself 399

Viruses 440

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Parasites 440

13.4 Childhood 486

Fungi 440

Fostering Positive Eating Behaviors 488

Common Food-Related Concerns 488

12.5 Preventing Food-Borne Illness 442

Purchasing Food 442

13.5 School-Age Children 490

Setting the Stage for Food Preparation 442

Common Nutrition-Related Concerns 492

Preparing Food 444

13.6 Adolescence 494

Storing and Reheating Food 446

Nutrition-Related Concerns of Adolescents 495

12.6 Food Preservation 449

13.7 Nutrition for Older Adults 497

Home-Canned Foods 450

The Aging Process 498

Irradiation 451

Older Adults: Common Nutrition-Related

12.7 Preparing for Disasters 452

Concerns 499

Emergency Food Supply 452

Dietary Planning in Older Adulthood 502

Community Nutrition Services for Older

12.8 Food Additives 453

Adults 502

Food Safety Legislation: Food Additives 454

Chapter 13 Highlight: In Search of the Fountain 503

Other Substances in Foods 455

Summary 504

Chapter 12 Highlight: Avoiding “The Revenge” 458

Recipes for Healthy Living 507

Summary 461

Critical Thinking 508

Recipe for Healthy Living 463

Practice Test 508

Critical Thinking 463

Answers to Quiz Yourself 509

Practice Test 464

Answers to Quiz Yourself 465

Appendix A English-Metric Conversions

and Metric-to-Household Units A-3

Appendix B Canada’s Food Guide A-5

13 Nutrition for a Lifetime 466

Appendix C Daily Values Table A-17

Appendix D Energy Metabolism A-19

Chapter Learning Outcomes 466

Appendix E Amino Acids A-23

Quiz Yourself 467

Appendix F Vitamins Involved in Energy

13.1 From Fertilized Egg to Newborn 468

Metabolism A-25

Low-Birth-Weight and Preterm Newborns 469

Appendix G Body Mass Index-for-Age

13.2 Pregnancy 470

Percentiles A-27

Common Nutrition-Related Signs of

Pregnancy 470

Appendix H Answers to Concept Checkpoint

Pregnancy: General Dietary

Questions and Practice Test Questions A-29

Recommendations 472

Appendix I References A-43

Weight Gain During Pregnancy 474

Glossary G-1 Credits C-1 Index I-1

The Importance of Prenatal Care 475

13.3 Infant Nutrition 477

Breast Milk Is Best Milk 477

The Milk Production Process—Lactation 478

Dietary Planning for Lactating Women 479

Quitting Too Soon 481

Infant Formula Feeding 482

Introducing Solid Foods 483

What Not to Feed an Infant 485

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We think of ourselves as consumers when we purchase homes, cars,

I wrote the textbook with the understanding that an introductory

computers, and food. We are also consumers of nutrition-related

textbook must appeal to students who represent a broad range of

information. Nearly every day, we are literally bombarded with

interests and academic backgrounds—English majors as well as

media messages concerning nutrition, foods, and health. Much

nursing majors. My hope is that this introductory course, along with

of this information is unreliable and designed to promote sales

my textbook, can spark students’ interest in adopting healthier

of products or services. Nevertheless, we may use the information

dietary practices and possibly even inspire some students to

when making decisions about which foods or nutrition-related

consider nutrition as their major.

products to buy. Why? Many consumers lack the knowledge and

skills needed to analyze such information critically and decide

whether or not to apply it to their decision-making process.

Helping students become better-informed consumers,

particularly as this relates to food and nutrition, is the foundation

“I don’t think I’ve read a better-written

of Nutrition for Healthy Living. This major theme fl ows throughout

introductory nutrition text. It is

the textbook by providing students with practical information,

critical thinking skills, and the scientifi c foundation needed to make

informative, has a nice fl ow, and is

better-informed choices about their diet and health. By reading

easy to understand. The examples are

Nutrition for Healthy Living, not only will students learn basic

principles of nutrition, they will also be able to evaluate various

engaging and clear.”

sources of nutrition information critically and to apply sound

Danita Kelley

nutrition practices to improve their lives.

Western Kentucky University

Who Was Nutrition for Healthy Living

Written For?

Writing a nutrition textbook is not an easy task, but throughout

The Nutrition for Healthy Living

the process I relied on my experience teaching nutrition, foods,

Diff erence Is ABC

biology, and personal health classes at both the university and the

community college level to develop a vision for a fresh approach

When I began to write this textbook, I felt strongly that I wanted

to teaching introductory nutrition. My teaching experiences

to craft an alternative to established nutrition textbooks, while

also provided valuable insights into the diversity, as well as the

maintaining a focus on concepts that are fundamental to

needs, interests, and capabilities, of today’s students. In addition,

introductory nutrition courses. By building upon my experiences

manuscript reviews and introductory nutrition syllabi provided by

as coauthor of a college-level personal health textbook, I sought to

colleagues helped defi ne the shared goals of those who teach the

develop a nutrition textbook that not only was scientifi cally up to

course, which in turn helped shape the content of this textbook.

date but also included consumer-oriented content and features. I

Nutrition for Healthy Living is intended for students who are

wanted to create a textbook that would be visually appealing and

interested in learning about nutrition for personal reasons, as well

fun to read, engage students’ interest, be well organized, and have

as students considering majoring in nutrition, nursing, or other

features that contribute to the pedagogy without being distracting.

health- and science-related fi elds. Students from a wide variety

As my developmental editor gathered feedback from numerous

of academic backgrounds often enroll in introductory nutrition

instructors, the advantages that the new textbook would offer took

courses, and in many instances, they have not taken college-level

shape—what my team at McGraw-Hill and I refer to as the “ABCs of

science courses prior to this nutrition course. With this in mind,

Nutrition for Healthy Living.”


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A = Accessible Science

Nutrition is an “offspring” science that requires a basic understanding

of certain chemical and physiological concepts and terms. Ignorance about


chemistry and physiology contributes to food faddism and health quackery.

By providing a solid scientifi c foundation, nutrition educators can more



easily dispel commonly held but inaccurate beliefs, such as “When you’re

Absorptive cells

Small intestine

inactive, muscle turns into fat,” and “Cellulite is a special type of body fat.”

Becoming knowledgeable about nutrition requires a certain level of

understanding of basic scientifi c principles. Nutrition for Healthy Living


recognizes the importance of introducing such principles in a manner

(lymph vessel)

that every college student can understand. My primary goal for students

who use this textbook is the same as it is for the introductory nutrition


courses I teach—I want students to complete the course with a basic


understanding of nutritional science so that they can make intelligent,

practical choices that can result in improved nutrition and health.

Chapter 4 (Body Basics) presents basic principles of chemistry and

human physiology as they apply to the study of nutrition, but at a level

that students can easily understand. This chapter, for example, introduces

Intestinal absorptive cell

and defi nes terms that relate to nutrition and foods, such as “acid,”

“basic,” “enzyme,” and “solvent.” Because students and courses vary in

the depth of scientifi c foundation required, this chapter features some

B-12 P

fl exibility. The chapter is divided into two main sections, chemistry and

B-12 bound to

animal protein

human physiology, so professors can choose to skip the chemistry section

if they prefer .

B-12 P

1. B-12 bound to animal

protein is swallowed and

enters the stomach.


0.9 – 3.0 2.3

2.4 – 3.5 4.0


6.3 – 6.6











Lemon Wine, Tomatoes Black Milk,

Pure Blood Egg white, Household Great Household Oven Sodium





coffee urine,


seawater bleach,

Salt ammonia cleaner hydroxide









B-12 P

B-12 P


2. Hydrochloric acid


(HCl) separates B-12

from animal protein.

4. B-12 and IF exit



the stomach.

Increasingly acidic


Increasingly basic








5. B-12 binds to IF in duodenum,


forming IF/B-12 complex.

3. Stomach secretes IF.

“The text is at a very good level. Not too



simple that it will insult those with a

B-12 IF

strong science background, but easy

enough for those with weak science





6. IF/B-12 complex enters ileal cell.


Janet Colson

IF separates from B-12, and the

vitamin binds to a carrier molecule

for transport in blood.


Middle Tennessee State University

Absorptive cell


in wall of ileum




To blood




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B = Brief Organization

In developing the structure of this book, a ne w

approach emerged; instructors often do not have

the time to cover all the material in their textbooks.

Chapter 1 Highlight

Based upon their feedback, I chose to organize


the core content into 13 chapters. I believe this

M A L N U T R I T I O N :


farmland and


organization makes teaching introductory nutrition


other natural


Malnutrition is a state of health that results from improper nour-

more manageable and fi ts the time frame of most


ishment. Chronic undernutrition occurs when long-term energy



courses better than textbooks that include 15 or

and nutrient intakes are insuffi cient to meet an individual’s needs.

Hunger, the physiological need for food, usually accompanies un-


Lack of

more chapters. Some topics were important to

dernutrition. Throughout the world, social, environmental, eco-

sanitary water

nomic, political, and other factors contribute to undernutrition

War and


cover, but they did not warrant using a full chapter.

(Fig. 1.11). However, undernutrition is a serious problem, particu-

political / civil


larly in sub-Saharan Africa and certain regions of Asia, where de-

Thus, topics such as global nutrition concerns,


cades of civil unrest, wars, and the AIDS epidemic have left millions

distribution problems

Figure 1.11 Factors that contribute to

of people impoverished and living in uncertainty. Many develop-

(such as lack of

alcohol and alcohol abuse, and eating disorders

good roads)

undernutrition. Many factors, including war,

ing nations in these regions owe large sums of money to wealthy

disease, and overpopulation, contribute to

are pres


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