"What to Eat: The Ten Things You Really Need to Know to Eat Well and Be Healthy" by Luise Light

In What to Eat, internationally respected nutrition expert Dr. Luise Light cuts through the confusion created by misleading advertising, fad diet doctors, and the big food lobbies to answer all your nutrition-related questions.





Even more important, she arms you with a simple, research-based eating plan guaranteed to help you look and feel better than ever–without having to sacrifice taste or turn your life upside down. A no-nonsense nutrition guide, What to Eat supplies you with: Ten simple rules for healthy eating–customizable for your tastes and lifestyle A new, simplified food pyramid A step-by-step eating plan Guidelines for eating out Fast, easy, and delicious menus, meals, and recipes Surefire strategies for making kids want to eat healthy foods

CONTENTS
Acknowledgments
Introduction
1 Eating Shapes Your Fate
The Good Ship Nutrition
Food Guides and Pyramid Schemes
Eating Right or Eating Wrong
What’s Wrong with Our Food?
Nutrition and Politics
2 Ten Rules for Healthy Eating
1. Eat a Variety of Fresh Fruits and Vegetables
2. Eat Whole-Grain Pasta, Rice, Breads, and Cereals
3. Eat Certif ied Organic Foods
4. Eat Natural Fats/Avoid Synthetic Fats
5. Avoid Ref ined Starch and Sugars
6. Eat Wild Fish and Meat and Eggs from Range-Fed, Antibiotic- and Hormone-Free Animals
7. Eat Several Good Sources of Calcium
8. Avoid Too Much Salt and Salty Foods
9. Avoid Processed and Additive-Rich Foods
10. Drink Plenty of Clean, Filtered Water
Other Health-Promoting Habits
3 Kids—Hungry for Change
Limit TV
Set a Good Example
Stock the Good Stuff
A Big Revolution
What Else Can We Do?
What Do Kids Want?
4 Healthy Eating 101
The Problem with the Pyramid
Guide to Healthy Eating
Your Personal Diet Makeover
Keep a Journal
How Foods Affect You
Weighing in on Weight
5 Your Diet Makeover Tool Kit
Pantry and Refrigerator Redux
Your Makeover Market Basket
Menu Ideas
A Week’s Worth of Healthy Eating
More Tips to Help You Eat Well
6 What to Cook
Appetizers
Soups
Whole Grains
Entrées
Vegetable Dishes
7 Food, Mind, and Spirit
Food and Mood
Fat, Stress, and Weight
Women, Carbohydrates, and Mood Swings
Nutrients, Cravings, and the Brain
Surviving Stress
Spiritual Nourishment
8 Healing Digestive Disorders
IBS: Widespread But Little Known
Alternative Approaches to Treating IBS
A Physician’s Tale
Fibromyalgia, Chronic Fatigue, and Hypothyroidism
For More Information
9 Slimming Without Tears
A Lose-Lose Situation
New Breakthroughs
Diet Revolutions
Life in the Restricted Lane
Emotional Eating
A Natural Way to Control Appetite
More Evidence to Support a Plant-Based Diet
Secrets of Success
10 Food for Change
Benef its of Nutrition Research
Local Is the New Global
Myths of the Twinkie Police
An Agenda for Change
Change Happens Slowly
Index