TABLE OF CONTENTS

• Chapter 1: Assess Your Health and Lifestyle
• Chapter 2: Food for Life
• Chapter 3: Elements of a Healthy Diet
• Chapter 4: Eating for the Time of Your Life
• Chapter 5: The Truth About Weight Control
• Chapter 6: Food as Medicine
• Chapter 7: The Food You Buy
• Chapter 8: Food Analysis Charts

Chapter 1: Assess Your Health and Lifestyle

• The elements of good nutrition
• The nutrition-energy balance
• Questionnaire: How healthy is your lifestyle?
• The optimum number of meals a day
• Drinking water
• Eating away from home
• Maintaining an active lifestyle
• Drinking alcohol
• Check your physical health
• Risk factors for heart disease
• Assess your shape and weight
• Where is your fat located?
• Are you a healthy weight for your height?
• Do you need to change?
• Are you ready to change your behavior? How to make changes

Chapter 2: Food for Life

• Why we need food
• Calculating energy requirements
• What is in the food we eat
• The need for fats
• Good fats, bad fats, reducing saturated fat
• Questionnaire: How much fat do you add to your food?
• Proteins for growth
• Carbohydrates for energy
• Understanding the glycemic index
• Facts about fiber
• Phytochemicals
• Preserving the vitamin content of foods
• Vitamin and Mineral Directory

Chapter 3: Elements of a Healthy Diet

• Making the best dietary choices
• Dietary guidelines
• Wholesome grains
• Vegetables for health
• Fruits for health
• The benefits of dairy
• Children's calcium needs
• Healthy protein sources
• Red meat: good or bad?
• Poultry for protein
• Fish in a heart-healthy diet
• Omega-3 content of fish
• Legumes, seeds, and nuts
• Eggs and health
• The need for fluids
• Foods to eat sparingly
• Is a vegetarian diet healthier?
• Eating away from home
• Healthy restaurant options

Chapter 4: Eating for the Time of Your Life

• When our needs change
• Fuel for children
• Do children need vitamin and mineral supplements?
• Your child's growth
• Food in the first year
• Benefits of breast milk
• Feeding your baby formula
• Introducing first foods
• Nutrition for toddlers
• Food allergies in children
• Managing the picky eater
• Feeding preschool children
• Nutrition for school-age children
• Dietary needs of adolescents
• Preventing overweight kids and teens
• Nutrition throughout adulthood
• Nutritional needs of men vs. women
• Foods to eat during pregnancy
• Nutrition and vitamin needs of new mothers
• During and after menopause
• The extra needs of athletes
• The middle-to-later years
• Feeling good into old age

Chapter 5: The Truth About Weight Control

• Why weight control is important
• Are you controlling your weight?
• Extra help with weight loss
• Your personal diet plan
• Exercise and weight loss
• Children and weight management
• When you need to gain weight
• Diet Directory (45 diet programs reviewed and described in detail)

  Type of Diet Program	Example of Program Reviewed
  High carb, low fat	Ornish Diet, Hawaii Diet, Low-fat Living, McDougall Program
  Carbohydrate controlled	Atkins Diet, Carbohydrate Addict's Program, Protein Power Lifeplan, Sugar Busters, Zone Diet, Life Without Bread, Scarsdale Diet, Schwarzbein Principle, South Beach Diet
  Controlling protion sizes	Picture Perfect Weight Loss, Volumetrics, Weight-control, 90/10 Weight-loss Plan, Change One Eating Plan
  Glycemic index	Glucose Revolution, Montignac Method, Insulin-resistance Diet
  Food combining	Hay Diet, Somersizing, New Beverly Hills Diet, Fit For Life
  Metabolic typing	Eat Right 4 Your Type, Body Code, Metabolic Typing
  Quick weight loss	Cabbage Soup Diet, 5-Day Miracle Diet, Rotation Diet
  Low calorie, liquid meal replacements	14-day Beauty Boot Camp, Cambridge Diet, Herbalife, Slim-Fast, Fat Flush Plan
  Detox Diets	Juice Facts, Living Beauty Detox, Detox Diet
  Weight Loss Centers	Weight Watchers, National Slimming Centers, Jenny Craig, LA Weight Loss, Nutrisystem

Chapter 6: Food as Medicine

• Improving your health through diet
• Nutrition for Cardiovascular Disorders
• Nutrition for Respiratory Disorders
• Nutrition for Digestive Disorders
• Nutrition for Bone and Joint Disorders
• Nutrition for Diabetes
• Food allergies
• Cancer
• Vitamin and mineral deficiencies

  Chapter 7: The Food You Buy

  • Nutrition and modern food production
  • Tips on choosing organic foods
  • How food is preserved
  • What do food labels mean?
  • Why are additives needed?
  • Choosing healthier products
  • Smart shopping
  • Supermarket shopping strategies
  • How to store food
  • Preserving food at home
  • Food preparation and cooking
  • Healthy shopping list
  • Healthy cooking methods
  • Hygiene in the kitchen
  • Keeping food safe at picnics

  Chapter 8: Food Analysis Charts

  • What is in the food you eat?
  • Understanding the nutritional content
  • Breads and baked goods
  • Grains and cereals
  • Vegetables and fruits
  • Bakery products and eggs
  • Meat and poultry
  • Fish and shellfish
  • Legumes and soy products
  • Nuts and seeds
  • Fats
  • Drinks
  • Snacks