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Index
Praise
Title Page
Copyright Page
Foreword
Acknowledgments
Introduction
PART I - Eat Smart, Live Well. It’s about You!
CHAPTER 1 - Food Choices: A Fit You!
Fitness: Your Overall Health!
Smart Eating, Active Living: Guidelines for Americans
Your Food Choices: The Inside Story
Healthful Eating, Active Living: One Step at a Time!
PART II - Healthful Eating The Basics
CHAPTER 2 - Your Healthy Weight
Body Basics: What’s Your Healthy Weight?
Energy Basics: Calorie Math
Weighing the Risks
Weight Management: Strategies That Work!
Too Thin—a Problem?
Disordered Eating: Problems, Signs, and Help
“Diets” That Don’t Work!
When You Need Help . . .
CHAPTER 3 - Fat Facts
Fats Matter
Cholesterol: Different from Fat
Too Much of a Good Thing?
CHAPTER 4 - Vitamins, Minerals, and Phytonutrients
Vitamins and Minerals: Team Players!
Vitamins: The Basics
Minerals-Not “Heavy Metal”
Major Minerals
Phytonutrients-a “Crop” for Good Health
CHAPTER 5 - Carbs
“Carbs”: The Basics
Carbohydrates and Health
Carbohydrates in Food
Sugar Alcohols: Sugar Replacers
Sweet, Fewer Calories
Intense Sweeteners: Flavor without Calories
CHAPTER 6 - Fiber
Fiber: It’s Very Important!
For Fiber-Variety!
CHAPTER 7 - Sodium and Potassium
Sodium, Potassium, and Your Health
Sodium in Your Food Choices
Flavor . . . with Little Salt and Less Sodium
CHAPTER 8 - Fluids
A Fluid Asset
What’s to Drink?
PART III - Smart Eating The Consumer Marketplace
CHAPTER 9 - What’s on Today’s Table?
Food: What’s “in Store” for You?
Ensuring Your Food Supply
CHAPTER 10 - Planning to Eat Smart
MyPyramid: An Eating Guide for a Healthier You!
Inside MyPyramid
Everyday Challenges: Smart Eating Strategies!
CHAPTER 11 - Savvy Shopping
Today’s Food Labels
Supermarket Psychology
Your Shopping Guide
Food Safety: Start at the Store
CHAPTER 12 - The Safe Kitchen
Foodborne Illness: More Common than You Think!
Checklist for a Clean Kitchen
Safekeeping
Safe Preparation and Service
Quick Tips for Injury Prevention
The “Eco Kitchen”
CHAPTER 13 - Kitchen Nutrition
“Resetting” Your Table . . . for Flavor and Health
Simply Nutritious, Simply Delicious
Add Life to Your Spices-and Herbs, Too!
CHAPTER 14 - Your Food Away from Home
Dining Out for Health and Pleasure
Eating Out Safely!
Fast Food, Healthful Food
Eating Out Ethnic Style
Eating for Travelers
Flavor on the Menu
PART IV - Food for Health Every Age, Every Stage of Life
CHAPTER 15 - Off to a Healthy Start
Breast-Feeding Your Baby
Another Healthful Option: Bottle-Feeding
Solid Advice on Solid Foods
CHAPTER 16 - Food to Grow On
Toddlers and Preschoolers: Food and Play for the Early Years
School-Age Kids: Eat Smart, Move More
Feeding the Teen Machine
CHAPTER 17 - For Women Only
Childbearing Years: Nutrition, Menstruation, and Prepregnancy
You’re Expecting!
For Those Who Breast-Feed
Now for Menopause
CHAPTER 18 - For Mature Adults
Aged to Perfection!
When Lifestyles Change
Changes That Challenge
PART V - Healthful Eating Special Issues
CHAPTER 19 - Athlete’s Guide
Nutrients for Active Living
A High-Performance Diet
Making Weight
The Game Plan
Ergogenic Aids: No Substitute for Training
CHAPTER 20 - The Vegetarian Way
Being Vegetarian
Vegetarian Diets: Nutritionally Speaking
Throughout the Life Cycle
“Vegging Out” the Healthful Way!
CHAPTER 21 - Sensitive about Food
Food Intolerances and Other Adverse Food Reactions
Food Allergies: Less Common
CHAPTER 22 - Smart Eating to Prevent and Manage Disease
Your Healthy Heart
Blood Pressure: Under Control?
Cancer Connection
Diabetes: A Growing Health Concern
Osteoporosis: Reduce the Risks
Gastrointestinal Conditions
Anemia: “Tired Blood”
Food and Medicine
CHAPTER 23 - Supplements
Dietary Supplements: Defined
Supplements: Safe? Effective?
If You Take a Supplement. . .
PART VI - Resources
CHAPTER 24 - Well Informed?
Need Nutrition Advice?
Be Your Own Judge!
Resources You Can Use
Appendices
Index
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