Acknowledgments | p. 7 |
Meet the Expert | p. 8 |
The First Step | p. 10 |
Lay the Groundwork for Successful Weight Loss | p. 14 |
Introduction | p. 15 |
The All-Purpose Diet | p. 16 |
The Best Way to Eat | p. 21 |
"Dash" Your Way to Health | p. 22 |
Fast Forward: Ten Things You Can Do Right Now to Get Stated | p. 25 |
The Best Foods on Earth: Fruits and Vegetables | p. 27 |
Fruit | p. 29 |
Vegetables | p. 33 |
Hi-Ho the Dairy-O, Do You Drink Milk? | p. 39 |
Leave the Fat Behind | p. 41 |
Milk Problems | p. 42 |
"Milk" | p. 42 |
Milk Imposters | p. 44 |
Dairy Every Day | p. 44 |
The Best Foods on Earth, Part II: Grains Grains Grains | p. 47 |
The "Whole" Story: Common Whole Grains | p. 49 |
You and Your Bread | p. 50 |
Fear of Bread | p. 51 |
Beyond Wheat | p. 52 |
The Breakfast Connection | p. 52 |
By the Way ... | p. 53 |
Measuring up | p. 53 |
Patriotic Duty | p. 54 |
Focus on Fat | p. 55 |
Sat Fat--the Killer Fat | p. 56 |
Change of Pace | p. 63 |
A Posthumous Collaboration | p. 64 |
Add-on Fats | p. 65 |
Fats with a Good Reputation | p. 66 |
Plants and Science: a Struggling Relationship | p. 67 |
Fats and Weight Loss | p. 68 |
A Low-Fat Day | p. 69 |
Labels: Keeping Track of Fat in Packaged Foods | p. 70 |
Low Fat Becomes Second Nature | p. 71 |
Snacking | p. 73 |
Eating Meals Instead of Snacking | p. 74 |
Snacking: Getting the Best Bang for the Buck | p. 75 |
Snacking As We Know It | p. 76 |
Suspicious Health Messages | p. 77 |
Snax Tax | p. 81 |
It's up to You | p. 81 |
Patterns: the Key to Healthy Eating | p. 83 |
Down Memory Lane--Discovering Your Own Personal Food Pattern | p. 85 |
A Healthy Pattern: Three Meals a Day | p. 86 |
Pattern: Night Work | p. 89 |
Pattern: Behind the Scenes | p. 92 |
Pattern: Equipment | p. 98 |
Pattern: "Dash" Dining for Dummies | p. 100 |
Pattern: Creating Ambiance | p. 101 |
Pattern: Company Coming | p. 102 |
Pattern: Restaurants | p. 103 |
Pattern: Get a Grip | p. 106 |
Pattern: Families | p. 107 |
Pattern: Exercise | p. 108 |
Graduate Level | p. 111 |
The Dash Diet | p. 112 |
Health Markers | p. 115 |
Gory Details of Serving Sizes | p. 119 |
Starches and Weight Loss | p. 121 |
Grapefruit Advice | p. 122 |
Staying on Track | p. 123 |
Frequently Asked Questions ("FAQ's")--Answers, Too | p. 129 |
Food Record: What Did I Eat? When Did I Eat It? | p. 138 |
14-Day Meal Plan with Meal Appeal | p. 141 |
Preparing the Best Foods on Earth: Day-by-Day Recipes | p. 157 |
On Your Way to Healthier Days | p. 158 |
Introduction | p. 159 |
p. 161 | |
p. 163 | |
p. 166 | |
p. 169 | |
p. 171 | |
p. 173 | |
p. 177 | |
p. 181 | |
p. 183 | |
p. 185 | |
p. 187 | |
p. 191 | |
p. 194 | |
p. 196 | |
Endnotes | p. 206 |
Index | p. 219 |
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