What to Eat The Ten Things You Really Need

With all the conflicting information about what and how to eat for good health, is it any wonder that the majority of us are both overweight and undernourished?

Luise Light, Ed.D. is a USDA former director of Dietary Guidance and Nutrition Education Research who has worked on nutrition programs with the Red Cross, the National Cancer Institute, and the American Cancer Society. She has been editor of Vegetarian Times and executive editor of The New Age Journal.

Acknowledgments

xi

Introduction

xiii

1 Eating Shapes Your Fate

1

(28)

The Good Ship Nutrition

3

(9)

Food Guides and Pyramid Schemes

12

(4)

Eating Right or Eating Wrong

16

(7)

What's Wrong with Our Food?

23

(2)

Nutrition and Politics

25

(4)

2 Ten Rules for Healthy Eating

29

(30)

1. Eat a Variety of Fresh Fruits and Vegetables

33

(4)

2. Eat Whole-Grain Pasta, Rice, Breads, and Cereals

37

(1)

3. Eat Certified Organic Foods

38

(2)

4. Eat Natural Fats/Avoid Synthetic Fats

40

(3)

5. Avoid Refined Starch and Sugars

43

(2)

6. Eat Wild Fish and Meat and Eggs from Range-Fed, Antibiotic- and Hormone-Free Animals

45

(3)

7. Eat Several Good Sources of Calcium

48

(1)

8. Avoid Too Much Salt and Salty Foods

48

(2)

9. Avoid Processed and Additive-Rich Foods

50

(3)

10. Drink Plenty of Clean, Filtered Water

53

(1)

Other Health-Promoting Habits

54

(5)

3 Kids—Hungry for Change

59

(22)

Limit TV

63

(1)

Set a Good Example

64

(3)

Stock the Good Stuff

67

(3)

A Big Revolution

70

(8)

What Else Can We Do?

78

(2)

What Do Kids Want?

80

(1)

4 Healthy Eating 101

81

(26)

The Problem with the Pyramid

84

(2)

Guide to Healthy Eating

86

(3)

Your Personal Diet Makeover

89

(8)

Keep a Journal

97

(5)

How Foods Affect You

102

(3)

Weighing in on Weight

105

(2)

5 Your Diet Makeover Tool Kit

107

(28)

Pantry and Refrigerator Redux

108

(3)

Your Makeover Market Basket

111

(5)

Menu Ideas

116

(9)

A Week's Worth of Healthy Eating

125

(8)

More Tips to Help You Eat Well

133

(2)

6 What to Cook

135

(28)

Appetizers

139

(4)

Soups

143

(2)

Whole Grains

145

(4)

Entrees

149

(4)

Vegetable Dishes

153

(10)

7 Food, Mind, and Spirit

163

(22)

Food and Mood

165

(2)

Fat, Stress, and Weight

167

(3)

Women, Carbohydrates, and Mood Swings

170

(1)

Nutrients, Cravings, and the Brain

171

(1)

Surviving Stress

172

(7)

Spiritual Nourishment

179

(6)

8 Healing Digestive Disorders

185

(26)

IBS: Widespread But Little Known

187

(4)

Alternative Approaches to Treating IBS

191

(8)

A Physician's Tale

199

(3)

Fibromyalgia, Chronic Fatigue, and Hypothyroidism

202

(6)

For More Information

208

(3)

9 Slimming Without Tears

211

(28)

A Lose-Lose Situation

212

(3)

New Breakthroughs

215

(3)

Diet Revolutions

218

(5)

Life in the Restricted Lane

223

(4)

Emotional Eating

227

(2)

A Natural Way to Control Appetite

229

(2)

More Evidence to Support a Plant-Based Diet

231

(2)

Secrets of Success

233

(6)

10 Food for Change

239

(22)

Benefits of Nutrition Research

241

(7)

Local Is the New Global

248

(2)

Myths of the Twinkie Police

250

(5)

An Agenda for Change

255

(5)

Change Happens Slowly

260

(1)

Index

261

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What to Eat The Ten Things You Really Need to Know to Eat Well and Be Healthy

Summary

Author Biography

Table of Contents

Supplemental Materials

FREE SHIPPING

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What to Eat The Ten Things You Really Need to Know to Eat Well and Be Healthy

Summary

Author Biography

Table of Contents

Supplemental Materials

Digital License