Section 1:

Creating a Plan for Health Eating

  • Healthy Eating: Eat Healthy to Stay Healthy
  • Plant Based Eating: To Be or Not To Be
  • Mediterrean Way
  • Vitamins and Minerals : Nutrients for Optimal Health
  • Brain-Gut Connection
Section 2:

Losing and Maintaining Weight

  • Weighing Your Best
  • Fad diets : Sudden, Quick Spreading, and Short-Lived
  • Exercise: Key to Fitness, Health, and Happiness
  • Mindful Eating
Section 3:

Digging In On Nutrition

  • Cholesterol & Dietary Fat Intake : Get to the Heart of the Matter
  • Sodium: It’s Naturally Salty
  • Fiber Fare
  • Calcium : Allows Us to Stand
  • Prebiotics and Probiotics : Maintaining Gut Health
  • Superfoods
  • Sugar: A Hidden Danger?
Section 4:

Quick and Easy Food Planning and Preparation

  • Meal Planning: It’s All About the Choice
  • 25 Time-Saving Tips To Help When Meal Planning
  • Shopping
  • 13 Easy Shopping Tips For Quick Meals
  • New Grocery Shopping Trends
  • Farmer’s Markets
Section 5:

Meal Management

  • Breakfast
  • Bagged Lunch and Dinners
  • Easy Meals: The Quick of It
  • Quick Meal Preparation
  • Slow-Cooker/Instant Pot/Multicooker
  • Mason Jars
  • Sheet Pan Dinners
  • Air Fryers
  • Frozen Meals
  • Meal Kits
  • Easy Dinner Meal Recipes
  • Dining Out
  • The Skinny on Snacks
  • Snacks and Calories
  • Popular Snacks
Section 6:

Eating On the Move

  • Super- Size: Less is Better
  • Travel Eating
  • Vacations
  • Holidays
  • Office Foods: Food Push at Work
  • Vending Machines
  • Beverages: Consumed For The Taste of Them
  • Smoothies: Blended, Not Stirred
  • Caffeine: No Expresso, Depresso
  • Alcohol
  • Digesting the Bar Facts
  • Pizza: When You Knead the Dough
  • Popcorn: A Perfectly Crunchy Snack
  • Sushi: Dancing To a Different Tuna
  • Carnival, Movie, and Stadium Fare
  • Conclusion
Section 7:

Appendix

  • Appendix A: Sample Meal Plans for Weight Loss and Weight Maintenance
  • Appendix B: Month of Meals
  • Appendix C: Suggested Resources