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• Eating and Fitness Excellence
• Preface
• Chapter 1: Getting Started
  • Objectives of the DINE System
  • How To Use This Book
    • The Reports
    • The Strategy
    • Four Basic Steps
  • Organization of This Book
    • Computer Labs
    • Food Records
    • Moving On
    • Beating the Odds
  • Why Eat Better and Be Physically Active?
    • Live Longer
    • Improved Physical Health and Lifestyle
    • Feel Good About Yourself and Others
    • Fundamental to Preventing Disease
    • Economic Consequences of Inactivity
    • Physical Activity and Good Physical Health
    • Physical Activity and Good Mental Health
    • Maintaining Energy Balance and a Healthy Weight
    • The Epidemic of Overweight and Obesity
    • Health Risks of Not Maintaining a Healthy Weight
    • Call to Action
  • References
  • Lab 1: Orientation
• Chapter 2: The Big Picture
  • Your Nutrient Analysis
    • The Food Record
    • DINE Analysis
    • Compliance
    • Zeros and Minuses
    • Messages
    • Food Record
    • How Can I Improve My DINE Score?
  • Lab 2: Your Goals: DINE Score
• Chapter 3: Setting Your Goals
  • How Much Should You Weigh?
    • Energy and Nutrients
    • What Is A Calorie (Kilocalorie)?
    • Basal Metabolism
  • Determining Your Activity Level
    • Physical Activity... Getting Started
    • Your Desirable Weight Range
    • Selecting Your Goal Weight
  • How Many Calories Should You Eat Per Day?
    • Your Ideal Caloric Level
    • Your Caloric Range
    • Calorie-Dense or Nutrient-Dense
  • How Can You Control Your Food Intake?
    • Your Hunger Center
    • Your Appetite
    • Feeling Full
    • Your Analysis: Energy Balance
  • LAB 3: Energy Balance and Stating Your Goals
• Chapter 4: Achievement and Success
  • Macronutrients
  • Protein
  • Your Analysis: Protein
  • LAB 4: Your Goals: Protein
  • Fats and Cholesterol 
  • Your Analysis: Fats and Cholesterol
  • LAB 5: Your Goals: Fats
  • Complex Carbohydrates
  • Dietary Fiber
  • Sugar
  • Your Analysis: Carbohydrates, Fiber and Sugar
  • LAB 6: Your Goals: Complex Carbohydrates, Dietary Fiber and Sugar
• Chapter 5: Fine Tuning
  • The Micronutrients
  • Sodium
  • Potassium
  • Vitamins
  • Minerals
  • Dietary Supplements
  • Alcohol
  • Aspartame
  • Caffeine
  • Additional Values
  • Your Analysis: The Micronutrients
  • Lab 7: Your Goals: Fine Tuning
• Chapter 6: Controlling Your Food Choices and Physical Activity
  • Improving Your Food Choices and Physical Activity
  • The Meal
  • Your Physical Activities
  • Planning Your DINE Score: Putting It All Together
  • Special Eating Situations
  • Lab 8: Your Goals: Eating Out
• Chapter 7: Beating the Odds
  • The Marvel of Digestion
    • Getting Ready
    • Two Gallons Please
  • Why Exercise?
  • Overweight and Obesity
    • Body Mass Index
    • Pear-Shaped or Apple-Shaped      
    • The Yo-Yo Syndrome
    • Recommendations for Weight Loss Programs
    • DINE Weight Management
  • Heart Disease
    • Primary and Secondary Risk Factors
    • High Blood Cholesterol
    • High Blood Pressure
  • Diabetes
  • Cancer
    • The Role of Diet
    • The Role of Physical Activity
    • Fats and Cancer
  • Nutrition During the Senior Years
  • The Importance of Activity and Exercise
    • Lose or Maintain Weight
    • Decreased Probability of Meal Skipping
    • Exercise Myths
  • Lab 9: Your Goals: Physical Activity and Body Mass Index
  • Athletes and Nutrition
    • Steroids
    • Energy and Performance
  • Popular Diets
• Chapter 8: Contracting to Win
  • The Nutrition Objectives Test
  • How Often Should You Perform a DINE Healthy Analysis of Your Diet?
  • Meal / Snack Management
  • Physical Activity Management
  • Food List Management
  • DINE Score Management
  • Contract to Win
  • Lab 10: Your Goals: Nutrition and Physical Activity Self-Management
• Chapter 9: Making it Tasty and Fun
  • The Fat Difference
  • Breakfast
  • Lunch
  • Dinner
• Instructions for Keeping Food and Activity Records
  • Foods
  • Activities
• Measurements and Conversions
  • Volume and Fractions
  • Weight
  • Yields
• Glossary
  • References
• Supplements
  • What is a Dietary Supplement?
  • Are Supplements Safe?
  • Use Wisely, If At All.
  • Dietary Supplements
    • Beta-Carotene
    • Dark Chocolate
    • Chromium Picolinate
    • Coenzyme Q 10
    • Creatine
    • (DHEA) Dehydroepiandrosterone
    • Echinacea
    • Ephedra (Ma Huang)
    • Folate
    • Garlic
    • Gingko Biloba
    • Ginseng
    • Glucosamine and Chondroitin Sulfate
    • Green Tea (Camellia Sinensis)
    • Lycopene
    • Melatonin
    • Multivitamins and Minerals
    • Red Wine (Resveratrol)
    • Selenium
    • Saw Palmetto
    • St. John's Wort
    • Vitamin A and Carotenoids
    • Vitamin B6
    • Vitamin B12
    • Vitamin C
    • Vitamin D
    • Vitamin E
    • Yogurt With Probiotics
  • Multivitamins: Major Clinical Research
  • Who May Need Dietary Supplementation?
  • References