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| Foreword | |
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| Acknowledgments | |
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| Introduction | |
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| Wellness: Eat Smart, Get Active, Live Well | |
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| Food and Lifestyle Choices: A Healthy You! | |
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| Wellness: Your Overall Health | |
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| Smart Eating, Active Living: Guidelines for Americans | |
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| Your Food Choices: The Inside Story | |
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| Healthful Eating, Active Living: One Step at a Time! | |
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| Your Healthy Weight: Key to Wellness | |
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| What's Your Healthy Weight? | |
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| Calorie Balance Basics | |
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| Weighing the Risks | |
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| Weight Management: Strategies That Work! | |
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| Disordered Eating: Problems, Signs, and Help | |
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| "Diets" That Don't Work! | |
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| Healthy Weight: Your Support Team | |
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| Well Nourished: The Basics | |
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| Carbs: Sugars, Starches, Fiber | |
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| Carbs: The Basics | |
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| Carbohydrates: For Energy and Health | |
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| Carbohydrates: How Much Is Enough for You? | |
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| Carbohydrates in Food | |
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| Alternatives to Sugar | |
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| Protein Power | |
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| Protein Basics, Protein Foods | |
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| Protein and Health | |
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| Protein for Vegans | |
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| Fat Facts: Cholesterol, Too | |
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| Fats Matter | |
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| Cholesterol: Different from Fat | |
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| Too Much of a Good Thing? | |
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| Fat in Your Food Choices | |
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| Vitamins, Minerals, and Phytonutrients: Variety on Your Plate! | |
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| Team Players! | |
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| Vitamins: The Basics | |
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| Minerals—Not "Heavy Metal" | |
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| Phytonutrients for Health | |
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| Sodium and Potassium: A Salty Subject | |
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| Sodium, Potassium, and Your Health | |
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| Sodium in Your Food Choices | |
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| Flavor . . . with Little Salt and Less Sodium | |
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| Fluids: Water and More! | |
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| A Fluid Asset | |
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| What's to Drink? | |
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| Food Choices: The Consumer Marketplace | |
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| What's on Today's Table? | |
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| Food: What's in Store for You? | |
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| Ensuring the Food Supply | |
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| Planning to Eat Smart | |
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| Eating Patterns for a Healthy You! | |
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| A Food Guide for You | |
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| DASH to Health | |
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| The Vegetarian Way | |
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| Meals and Snacks: Healthy Solutions! | |
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| Breakfast Matters | |
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| Workplace Eating Dilemmas, Smart Solutions | |
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| What���s for Dinner? | |
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| Snacks Count! | |
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| Everyday Eating Challenges | |
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| Savvy Shopping | |
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| Today's Food Labels | |
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| Maxing Your Food Dollar | |
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| Shopping for Health | |
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| Food Safety: Start at the Store | |
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| The Safe Kitchen | |
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| Foodborne Illness: More Common Than You Think | |
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| Checklist for a Clean Kitchen | |
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| Safekeeping | |
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| Safe Preparation and Service | |
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| Quick Tips for Injury Prevention | |
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| Kitchen Nutrition: Cooking Matters | |
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| Cooking Essentials! | |
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| Flavor and Health | |
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| Healthful Cooking Techniques | |
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| Adapting Recipes for Vegetarians | |
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| Spices—and Herbs, Too! | |
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| The "Eco Kitchen" | |
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| Your Food Away from Home | |
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| Dining Out for Health and Pleasure | |
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| Eating Out Safely | |
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| Fast Food, Healthful Food | |
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| Eating Out Ethnic Style | |
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| Eating for Travelers | |
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| Food for Health: Every Age, Every Stage of Life | |
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| Off to a Healthy Start: Feeding Baby | |
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| Breast-Feeding Your Baby | |
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| A Healthful Option: Formula-Feeding | |
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| Solid Advice on Solid Foods | |
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| Food to Grow On: Toddlers to Teens | |
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| Toddlers and Preschoolers: Food and Active Play for the Early Years | |
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| School-Age Kids: Eat Smart, Move More | |
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| Feeding the Teen Machine | |
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| For Women Only | |
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| Childbearing Years: Nutrition, Menstruation, Prepregnancy | |
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| You're Expecting! | |
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| For Those Who Breast-Feed | |
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| Midlife and Beyond | |
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| For Mature Adults: Age Fifty Plus! | |
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| Aged to Perfection! | |
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| When Lifestyles Change | |
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| Changes That Challenge | |
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| Healthful Eating: Special Issues | |
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| Athlete's Guide: Winning Nutrition | |
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| Nutrients for Active Living | |
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| A High-Performance Diet | |
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| Making Weight | |
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| The Game Plan | |
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| Ergogenic Aids: No Substitute for Training | |
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| Sensitive to Food | |
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| Lactose Intolerance: A Matter of Degree | |
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| Gluten Intolerance: Often a Lifelong Condition | |
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| Sensitive to Additives? Maybe, Maybe Not | |
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| Food Allergies: A Growing Concern | |
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| Smart Eating to Prevent and Manage Disease | |
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| Your Healthy Heart | |
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| Blood Pressure: Under Control? | |
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| Cancer Connection | |
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| Diabetes: A Growing Concern | |
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| Osteoporosis: Reduce the Risks | |
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| Gastrointestinal Conditions | |
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| Anemia: "Tired Blood" | |
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| Food and Medicine | |
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| Dietary Supplements: Use and Misuse | |
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| Dietary Supplements: Defined | |
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| Supplements: Safe? Effective? | |
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| If You Take a Supplement | |
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| Resources: More about Healthful Eating | |
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| Well Informed? | |
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| Need Nutrition Advice? | |
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| Be Your Own Judge! | |
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| Case against Health Fraud | |
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| Resources You Can Use | |
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| Appendices | |
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| Dietary Guidelines for Americans, 2010, Key Recommendations | |
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| 2008 Physical Activity Guidelines for Americans | |
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| USDA Food Patterns | |
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| Estimated Calorie Needs per Day by Age, Gender, and Physical Activity Level | |
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| Sample Menus for a 2000-Calorie Food Pattern | |
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| DASH Eating Plan at Various Calorie Levels | |
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| Dietary Reference Intakes | |
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| BMI: What Does It Mean? | |
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| % Daily Values: What Are They Based On? | |
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| Health Claims on Food Labels | |
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| Index | |