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Contents Introduction 1 What to Eat The Good Ship Nutrition Food Guides and Pyramid Schemes Eating Right or Eating Wrong What¿s Wrong with Our Food? Building a Better Pyramid 2 Ten Rules for Healthy Eating 1. Eat a Variety of Fresh Fruits and Vegetables Daily 2. Eat Whole Grain Pasta, Rice, Breads, and Cereals 3. Eat Certified Organic Foods as Often as Possible 4. Eat Healthy Fats Every Day 5. Protect Your Health with Antioxidants 6. Avoid Too Much Refined Starch and Sugar 7. Select Fish from the Sea and Poultry, Meat, and Eggs from Range-Fed, Antibiotic and Hormone-Free Animals 8. Eat Several Good Sources of Calcium Daily 9. Eat Less Salt, Salty Foods, and Processed, Additive-Rich Food Products 10. Drink Plenty of Clean, Filtered Water Daily Other Behaviors That Promote Health 3 An Appetite for Change: Healthy Eating for Children Limit Television Set a Good Example Stock the Good Stuff A Big Revolution What Else Can We Do? What Do Kids Want? 4 Healthy Eating 101 Your Personal Diet Makeover Foods Are Not Simple Changing Without Tears Keep a Journal Guide to Healthy Eating Weighing in on Weight How Foods Affect You Food Groups The Pyramid Gets Personal 5 Your Diet Makeover Toolkit Your Makeover Market Basket Refrigerator Redux Menu Ideas for Healthy Eating A Week¿s Worth of Healthy Eating Other Tips 6 What to Cook Appetizers Soups and Chowders Whole Grains Entrées Vegetable Dishes 7 Food, Mind, and Spirit Food and Mood Fat, Stress, and Weight Women and Mood Swings Nutrients and the Brain Surviving Stress Spiritual Nourishment 8 Healing Digestive Disorders IBS: Widespread But Little Understood A Physician¿s Tale Fibromyalgia, Chronic Fatigue, and Hypothyroidism 9 Slimming Without Tears A Lose-Lose Situation Reality, Reality, Reality New Breakthroughs Stuff Yourself Thin Diet Revolutions Life in the Restricted Lane Emotional Eating Controlling Calories A Natural Way to Control Appetite Beyond Diets and Dieting Secrets of Success 10 Food for Change Benefits from Nutrition Research Local Is the New Global Myths of the Twinkie Police Solving Our Problems: An Agenda for Change Change Happens Slowly Index
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