Contents 4
Foreword 6
Food for life 10
Dealing with the food groups 12
Energy-delivering carbohydrates 14
Fruit and vegetables 16
Proteins for growth 18
Protein from plants 20
Full of fiber 22
Fats, the whole story 24
Dairy foods 26
Vital vitamins 28
Mighty minerals 30
Phytonutrients 32
Eat a rainbow 34
Probiotics and prebiotics 36
Drinking water 38
How much to eat 40
Count to 5 42
Nutrients now 46
Breast-feeding your new baby 48
Eating for you and your new baby 50
Formula feeding 52
Starting solids 54
What do toddlers need? 56
Tips for tasty first foods 58
What do schoolchildren need? 60
Packed lunches 62
What do teenagers need? 64
Food for mood swings 66
What do I need? 68
Eating well during pregnancy 70
Body-boosters for new moms 72
Women at 50 plus 74
Men at 50 plus 76
Eating at seventy and over 78
Keeping food at its best 82
Making the most of your freezer 84
Shopping tips 86
The organic option 88
Buzzwords to look out for 90
Sugar: time to cut back 92
Eating less salt 94
Smoothies and juices 96
Coffee and tea 98
Watch your alcohol 100
Children’s weight 102
Helping an overweight child 104
Teenage weight gain 106
Is my child too thin? 108
Weight issues in adults 110
Carrying too much weight in later years 112
Daily exercise 114
Feeding vegetarians 118
Young vegetarians and vegans 120
Happily eating fish 122
Cutting out red meat 123
Food allergies and intolerances 124
Cow’s milk allergy or lactose intolerance? 126
Egg allergy 128
Wheat intolerance 130
Understanding gluten and celiac disease 132
Peanuts and other common allergies 134
Why do I feel tired all the time? 138
Boosting your child’s energy 140
Eat wisely, sleep well 142
Relieving Stress 144
Migraine-type headaches 146
Fighting off coughs and colds 148
Easing indigestion 150
Tackling digestive troubles 152
Just for girls: food for period pain 154
Boosting fertility 156
Stronger bones 158
Arthritis: easing the pain 160
Eating to ease angry skin 162
Anti-aging foods for your skin 164
A feast for your eyes 166
Healthy eating for healthy hair 168
Alleviating asthma 170
Dealing with diabetes 172
Eating for your heart 174
Cancer and food 176
Food-boosts for recovery 178
Dementia 180
Recipes for life 184
Breakfast 186
Fish mains 192
Meat mains 200
Vegetarian mains 212
Sides and starters 224
Desserts 232
Baking 240
Index 248
Acknowledgments 256