pt. I. Wellness : eat smart, get active, live well -- 1. Food and lifestyle choices : a healthy you! -- Wellness : your overall health -- Smart eating, active living : guidelines for Americans -- Your food choices : the inside story -- Healthful eating, active living : one step at a time! -- 2. Your healthy weight : key to wellness -- What's your healthy weight? -- Calorie balance basics -- Weighing the risks -- Weight management : strategies that work! -- Disordered eating : problems, signs, and help -- "Diets" that don't work! -- Healthy weight : your support team -- pt. II. Well nourished : the basics -- 3. Carbs : sugars, starches, fiber -- Carbs, the basics -- Carbohydrates : for energy and health -- Carbohydrates : how much is enough for you? -- Carbohydrates in food -- Alternatives to sugar -- 4. Protein powder -- Protein basics, protein foods -- Protein and health -- Protein for Vegans -- 5. Fat facts : cholesterol, too -- Fats matter -- Cholesterol : different from fat -- Too much of a good thing? -- Fat in your food choices -- 6. Vitamins, minerals, and phytonutrients : variety on your plate! -- Team players! -- Vitamins : the basics -- Minerals : not "heavy metal" -- Phytonutrients for health -- 7. Sodium and potassium : a salty subject -- Sodium, potassium, and your health -- Sodium in your food choices -- Flavor ... with little salt and less sodium -- 8. Fluids : water and more! -- A fluid asset -- What's to drink?

pt. III. Food choices : the consumer marketplace -- What's on today's table? -- Food : what's in store for you? -- Ensuring the food supply -- 10. Planning to eat smart -- Eating patterns for a healthy you! -- A food guide for you -- DASH to health -- The vegetarian way -- 11. Meals and snacks : healthy solutions! -- Breakfast matters -- Workplace eating dilemmas, smart solutions -- What's for dinner? -- Snacks count! -- Everyday eating challenges -- 12. Savvy shopping -- Today's food labels -- Maxing your food dollar -- Shopping for health -- Food safety : start at the store -- 13. The safe kitchen -- Foodborne illness : more common than you think -- Checklist for a clean kitchen -- Safekeeping -- Safe preparation and service -- Quick tips for injury prevention -- 14. Kitchen nutrition : cooking matters -- Cooking essentials! -- Flavor and health -- Healthful cooking techniques -- Adapting recipes for vegetarians -- Spices, and herbs too! -- The "eco kitchen" -- 15. Your food away from home -- pt. IV. Food for health : every age, every stage of life -- Off to a healthy start : feeding baby -- Breast-feeding your baby -- A healthful option : formula-feeding -- Solid advice on solid foods -- 17. Food to grow on: toddlers to teens -- toddlers and preschoolers : food and active play -- School-age kids : eat smart, move more -- Feeding the teen machine -- 18. For women only -- Childbearing years : nutrition, menstruation, prepregnancy -- You're expecting! -- For those who breast-feed -- Midlife and beyond -- 19. For mature adults : age fifty plus! -- Aged to perfection! -- When lifestyles change -- Changes that challenge.

pt. V. Healthful eating : special issues -- Athlete's guide : winning nutrition -- Nutrients for active living -- A high-performance diet -- Making weight -- The game plan -- Ergogenic aids : no substitute for training -- 21. Sensitive to food -- Lactose intolerance : a matter of degree -- Gluten intolerance : often a lifelong condition -- Sensitive to additives? Maybe, maybe not -- Food allergies : a growing concern -- 22. Smart eating to prevent and manage disease -- Your healthy heart -- Blood pressure : under control? -- Cancer connection -- Diabetes : a growing concern -- Osteoporosis : reduce the risks -- Gastrointestinal conditions -- Anemia : "tired blood" -- Food and medicine -- 23. Dietary supplements : use and misuse -- Dietary supplements : defined -- Supplements : safe? effective? -- If you take a supplement -- pt. VI. Resources : more about healthful eating -- Well informed? -- Need nutrition advice? -- Be your own judge! -- Case against health fraud -- Resources you can use -- Appendices : Dietary guidelines for Americans, 2010, key recommendations -- 2008 physical activity guidelines for Americans -- USDA food patterns -- Estimated calorie needs per day by age, gender, and physical activity level -- Sample menus for a 2000-calorie food pattern -- DASH eating plan at various calorie levels -- Dietary reference intakes -- BMI : what does it mean? -- %daily values : what are they based on? -- Health claims on food labels.

Food and lifestyle choices : a healthy you! -- Your healthy weight : key to wellness -- Carbs : sugars, starches, fiber -- Protein powder -- Fat facts : cholesterol, too -- Vitamins, minerals, and phytonutrients : variety on your plate! -- Sodium and potassium : a salty subject -- Fluids : water and more! -- What's on today's table? -- Planning to eat smart -- Meals and snacks : healthy solutions! -- Savvy shopping -- The safe kitchen -- Kitchen nutrition : cooking matters -- Your food away from home -- Off to a healthy start : feeding baby -- Food to grow on: toddlers to teens -- For women only -- For mature adults : age fifty plus! -- Athlete's guide : winning nutrition -- Sensitive to food -- Smart eating to prevent and manage disease -- Dietary supplements : use and misuse -- Well informed? -- Resources you can use -- Dietary guidelines for Americans, 2010, key recommendations -- 2008 physical activity guidelines for Americans -- USDA food patterns -- Estimated calorie need per day by age, gender, and physical activity level -- Sample menus for a 2000-calorie food pattern -- DASH eating plan at various calorie levels -- Dietary reference intakes -- BMI: what does it mean? -- Per centage daily values: what are they based on? -- Health claims on food labels.