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: Variety on Your Plate!

Vitamins and Minerals: Team Players!

Vitamins: The Basics.

Minerals—Not “Heavy Metal”.

Phytonutrients—a “Crop” for Good Health.

Chapter 5: Carbs: Simply Complex.

“Carbs”: The Basics.

Carbohydrates and Health.

Carbohydrates in Food.

Sugar Alcohols: Sugar Replacers.

Intense Sweeteners: Flavor without Calories.

Chapter 6: Fiber: Your Body’s Broom.

Fiber: It’s Very Important!

For Fiber—Variety!

Chapter 7: Sodium and Potassium: A Salty Subject.

Sodium, Potassium, and Your Health.

Sodium in Your Food Choices.

Flavor . . . with Little Salt and Less Sodium.

Chapter 8: Fluids: The Power of Water.

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: Delicious Decisions.

“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: Healthful Eating!

Aged to Perfection!

When Lifestyles Change.

Changes That Challenge.

PART V: Healthful Eating: Special Issues.

Chapter 19: Athlete’s Guide: Winning Nutrition.

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: Use and Abuse.

Dietary Supplements: Defined.

Supplements: Safe? Effective?

If You Take a Supplement.

PART VI: Resources: More about Healthful Eating.

Chapter 24: Well Informed?

Need Nutrition Advice?

Be Your Own Judge!

Case against Health Fraud.

Resources You Can Use.

Appendices.

2005 Dietary Guidelines for Americans.

Dietary Reference Intakes.

Growth Charts: Body Mass Index for Children and Teens.

Body Mass Index for Adults.

Carbohydrates in Common Foods.

% Daily Values: What Are They Based On?

Health Claims on Food Labels.

MyPyramid Food Intake Patterns.

MyPyramid Food Intake Pattern Calorie Levels.

How Many Discretionary Calories Can You Have?

Produce “Package”.

Functional Foods: What Does Research Say?

Functions of Selected Additives.

Index.