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

TitleWhat to Eat: The Ten Things You Really Need to Know to Eat Well and Be Healthy
File Size1.7 MB
Total Pages290
Table of Contents
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 Certified Organic Foods
	4. Eat Natural Fats/Avoid Synthetic Fats
	5. Avoid Refined 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
	Whole Grains
	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
	Benefits of Nutrition Research
	Local Is the New Global
	Myths of the Twinkie Police
	An Agenda for Change
	Change Happens Slowly
Document Text Contents
Page 1

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Page 145

DINNER21 broiled chicken breast

Green beans sautéed in olive oil with a pinch oftar-
ragon or sage
2 baked acorn squash wedges drizzled with maple
Small cucumber and tomato salad with 2 tablespoons
vinaigrette dressing
1⁄2cup fresh fruit (apples, pears, and raspberries) plain
or with a tablespoon ofunsweetened cream
DINNER35-ounces steak fajitas with onions, red and green pep-
pers, grated Monterey Jack cheese, tomatoes, let-

tuce, 1 tablespoon sour cream, and 1–2 tablespoons

guacamole on a corn tortilla
1⁄2cup fresh cubed pineapple
DINNER46-ounces broiled seasonal fish (from the sea, not a
3–4 roasted baby potatoes drizzled with olive oil,
chopped garlic, and rosemary
1⁄2cup homemade coleslaw with shredded red and
green cabbage, carrots, and onions, with a mayon-

naise/sour cream/vinegar dressing containing black

caraway seeds (optional)
1 wedge fresh watermelon, small bowl cherries, or
2purple plums
Your Diet Makeover Tool Kit

Page 146

DINNER5Turkey breast stroganoff

Whole-wheat or buckwheat noodles or brown rice

Steamed asparagus

Mixed green salad with olive oil vinaigrette dressing


In a slow cooker, throw in 2 cups cooked cubed turkey, 1
cup sliced mushrooms,
1⁄3cup sliced onions, 2 cups slightly
cooked broccoli florets, 1 cup chicken broth,
rosemary, salt and pepper. Cook until broccoli is tender.

Make a sauce with 1 tablespoon butter, 3 tablespoons

flour, broth from casserole, whisk thoroughly, then add 1

cup sour cream. When thoroughly heated and blended,

pour over turkey and serve over noodles or rice.
DINNER6Meat loafmade with brown rice or whole-wheat
Whipped mashed cauliflower

Spicy stewed greens cooked in 2 tablespoons olive oil

Ripe pear, walnuts, and assortment ofcheeses

Snacking on the RunWhat should you eat when you can’t wait for the next

meal and the only choices you can find come in a wrap-

per or a can? Here is a list ofhealthy snacks some ofwhich

require refrigeration. I keep a small plastic bag ofalmonds
What to Eat

Page 289

nutrients, 172–76
vitamin B
6, 173–74zinc, 173
Success, weight loss, 233–37
Sugars, 44, 197
Sulfites, 50

Sulfur dioxide, 50

Summer squash, 162
Supplement restrictions, 250
Sweden, 242

Sweet potatoes, 162

Swiss Chard with Nuts and
Raisins, 155
Synthetic flavors, 51
Taste, 229–31
Television, 177–78
children, 63–64
meals, 80
Ten Rules for Healthy Eating,
29–58about, 29–33
additive-rich foods, 50–52
anger and, 30

calcium sources, 48

fear and, 30–31
fish, meat, eggs, 45–48
fruit and vegetables, 33–37

lifestyle changes, 30

natural fats, 40–43

organic foods, 38–40
processed foods, 50–52
refined starch and sugar,
43–45salt, 48–50

water, 53–54
whole grains, 37–38
Tomatoes, 162

Trans-fats, 8–9

Tryptophan, 165–67
Turkey Tacos, 151–52
Turnips, 162

Twinkie taxes, 247–48
United States as nutritional
leader, 242
United States Department of
Agriculture, 12–13, 84–86
USDA Food Pyramid Guide,
84–85United States Senate Select
Committee on Nutrition

and Human Needs, 25
Vegetable Chowder, 144–45
Vegetable dishes, 153–62
Baked Onion Gumbo,
158–59Beet Raita, 157–58

Cauliflower à la Grecque,
156–57Mashed Kohlrabi, 154
Rutabaga Pudding, 155–56

Swiss Chard with Nuts and
Raisins, 155
Vegetables, 33–37
seasoning guide, 159–62
Vegetarian Chopped Liver,
142–43Vegetarian Times
, xvVermont Healing Tools Project,
83Vinyl chloride, 52

Vitamin B
6, 173–74Vitamins, 178

Volumetrics, 216–17
Water, 133, 178
Water safety, 258–60

Waters, Alice, 72–73

Web sites
alternative doctors, 209
Appetite for Change, 77–78

Dietary Goals for the United
States, 15digestive disorders, 208–9
Edible Schoolyard Project, 75

Page 290

herbs and spices, 57
Smell and Taste Research
Foundation, 231
USDA, 85
Weight control, 105–6

Weight loss, 211–37
appetite control, 229–31

Atkins diet, 219–20

breakthroughs, 215–18

diet revolutions, 218–23

low glycemic foods, 216

Ornish, Dean, 221

plant-based diet, 231–33

portion control, 217–18

rebound effect, 213

restrictions, 223–27
South Beach Diet,
221–23success, 233–37
Weight Watchers, 234–35
Weil, Andrew, 193, 247
Weir, C. Edith, 244–45
What to buy, diet makeover kit,
111–15Whole grains, 17–18, 37–38,
104, 145–49Banana Nut Bread, 147

Cornbread, 147–48

Gingerbread, 148–49
Whole-Wheat Pancakes,
145–46Winter squash, 162

carbohydrates and, 170–71
mood swings and, 170–71
World Trade Organization, 250

Wurtman, Judith, 164
Yeast, 192, 197
Yo-yo dieting, 213
children, 63
stress survival, 173

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