Chapters

Introduction pg. 1

Section 1: Creating a Plan for Health Eating pg. 3

  • Healthy Eating pg. 5
  • Vegetarian: To Be or Not To Be pg. 10
  • Mediterranean Diet pg. 23
  • Vitamins and Minerals pg. 28

Section 2: Losing and Maintaining Weight pg. 39

  • Weighing Your Best pg. 40
  • Fad diets pg. 55
  • Detox Diets pg. 61
  • Glycemic Index Diet for Weight Loss pg. 63
  • Exercise pg. 65

Section 3: Nutrition Issues Influencing Our Health pg. 89

  • Cholesterol & Dietary Fat Intake pg. 90
  • Sodium pg. 106
  • Fiber pg. 114
  • Calcium pg. 124
  • Alcohol pg. 134
  • Caffeine pg. 140
  • Prebiotics and Probiotics pg. 149
  • Food Allergies pg. 151

Section 4: Quick and Easy Food planning and preparation pg. 154

  • Meal Planning pg. 155
  • Shopping pg. 156
  • Farmers Market pg. 159
  • Food Labels: Nutrition at a Glance pg. 161
  • Easy Dinners pg. 168

Section 5: Eating on the Run pg. 171

  • Breakfast pg. 172
  • Plan For Packed Meals pg. 178
  • The Skinny on Snacks pg. 181

Section 6: Travel eating and eating out pg. 193

  • Travel Eating pg. 194
  • Vending Machines pg. 197
  • Eating Out at Restaurants pg. 199
  • Menu Guidelines pg. 208
  • Super Size: Less is Better pg. 217
  • Vacations pg. 223
  • Office Candy pg. 225
  • Holiday Eating pg. 227

Section 7: Dealing with Popular Foods Sensibly pg. 231

  • Beverages pg. 233
  • Energy bars pg. 235
  • Pizza pg. 239
  • Sushi pg. 243
  • Movie, Fair, & Carnival Fare pg. 245

Section 8: Current Nutrition Topics pg. 248

  • Sugar Substitutes pg. 249
  • Superfoods pg. 253
  • Food and Mood pg. 256

Conclusion pg. 260