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Index
Cover What to Eat: The Ten Things You Really Need to Know to Eat Well and Be Healthy Copyright Contents Acknowledgments Introduction 1 Eating Shapes Your Fate The Good Ship Nutrition Food Guides and Pyramid Schemes Eating Right or Eating Wrong What’s Wrong with Our Food? Nutrition and Politics 2 Ten Rules for Healthy Eating 1. Eat a Variety of Fresh Fruits and Vegetables 2. Eat Whole-Grain Pasta, Rice, Breads, and Cereals 3. Eat Certified Organic Foods 4. Eat Natural Fats/Avoid Synthetic Fats 5. Avoid Refined Starch and Sugars 6. Eat Wild Fish and Meat and Eggs from Range-Fed, Antibiotic- and Hormone-Free Animals 7. Eat Several Good Sources of Calcium 8. Avoid Too Much Salt and Salty Foods 9. Avoid Processed and Additive-Rich Foods 10. Drink Plenty of Clean, Filtered Water Other Health-Promoting Habits 3 Kids—Hungry for Change Limit TV Set a Good Example Stock the Good Stuff A Big Revolution What Else Can We Do? What Do Kids Want? 4 Healthy Eating 101 The Problem with the Pyramid Guide to Healthy Eating Your Personal Diet Makeover Keep a Journal How Foods Affect You Weighing in on Weight 5 Your Diet Makeover Tool Kit Pantry and Refrigerator Redux Your Makeover Market Basket Menu Ideas A Week’s Worth of Healthy Eating More Tips to Help You Eat Well 6 What to Cook Appetizers Soups Whole Grains Entrées Vegetable Dishes 7 Food, Mind, and Spirit Food and Mood Fat, Stress, and Weight Women, Carbohydrates, and Mood Swings Nutrients, Cravings, and the Brain Surviving Stress Spiritual Nourishment 8 Healing Digestive Disorders IBS: Widespread But Little Known Alternative Approaches to Treating IBS A Physician’s Tale Fibromyalgia, Chronic Fatigue, and Hypothyroidism For More Information 9 Slimming Without Tears A Lose-Lose Situation New Breakthroughs Diet Revolutions Life in the Restricted Lane Emotional Eating A Natural Way to Control Appetite More Evidence to Support a Plant-Based Diet Secrets of Success 10 Food for Change Benefits of Nutrition Research Local Is the New Global Myths of the Twinkie Police An Agenda for Change Change Happens Slowly Index B C D, E F G H K N P Q, R S T U, V, W Y, Z TOC
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