| Acknowledgments | 7 |
| Meet the Expert | 8 |
| The First Step | 10 |
| Lay the Groundwork for Successful Weight Loss | 14 |
| Introduction | 15 |
| The All-Purpose Diet | 16 |
| The Best Way to Eat | 21 |
| "Dash" Your Way to Health | 22 |
| Fast Forward: Ten Things You Can Do Right Now to Get Stated | 25 |
| 1 | The Best Foods on Earth: Fruits and Vegetables | 27 |
| Fruit | 29 |
| Vegetables | 33 |
| 2 | Hi-Ho the Dairy-O, Do You Drink Milk? | 39 |
| Leave the Fat Behind | 41 |
| Milk Problems | 42 |
| "Milk" | 42 |
| Milk Imposters | 44 |
| Dairy Every Day | 44 |
| 3 | The Best Foods on Earth, Part II: Grains Grains Grains | 47 |
| The "Whole" Story: Common Whole Grains | 49 |
| You and Your Bread | 50 |
| Fear of Bread | 51 |
| Beyond Wheat | 52 |
| The Breakfast Connection | 52 |
| By the Way ... | 53 |
| Measuring up | 53 |
| Patriotic Duty | 54 |
| 4 | Focus on Fat | 55 |
| Sat Fat--the Killer Fat | 56 |
| Change of Pace | 63 |
| A Posthumous Collaboration | 64 |
| 5 | Add-on Fats | 65 |
| Fats with a Good Reputation | 66 |
| Plants and Science: a Struggling Relationship | 67 |
| Fats and Weight Loss | 68 |
| A Low-Fat Day | 69 |
| Labels: Keeping Track of Fat in Packaged Foods | 70 |
| Low Fat Becomes Second Nature | 71 |
| 6 | Snacking | 73 |
| Eating Meals Instead of Snacking | 74 |
| Snacking: Getting the Best Bang for the Buck | 75 |
| Snacking As We Know It | 76 |
| Suspicious Health Messages | 77 |
| Snax Tax | 81 |
| It's up to You | 81 |
| 7 | Patterns: the Key to Healthy Eating | 83 |
| Down Memory Lane--Discovering Your Own Personal Food Pattern | 85 |
| A Healthy Pattern: Three Meals a Day | 86 |
| Pattern: Night Work | 89 |
| Pattern: Behind the Scenes | 92 |
| Pattern: Equipment | 98 |
| Pattern: "Dash" Dining for Dummies | 100 |
| Pattern: Creating Ambiance | 101 |
| Pattern: Company Coming | 102 |
| Pattern: Restaurants | 103 |
| Pattern: Get a Grip | 106 |
| Pattern: Families | 107 |
| Pattern: Exercise | 108 |
| 8 | Graduate Level | 111 |
| The Dash Diet | 112 |
| Health Markers | 115 |
| Gory Details of Serving Sizes | 119 |
| Starches and Weight Loss | 121 |
| Grapefruit Advice | 122 |
| 9 | Staying on Track | 123 |
| 10 | Frequently Asked Questions ("FAQ's")--Answers, Too | 129 |
| Food Record: What Did I Eat? When Did I Eat It? | 138 |
| 11 | 14-Day Meal Plan with Meal Appeal | 141 |
| 12 | Preparing the Best Foods on Earth: Day-by-Day Recipes | 157 |
| On Your Way to Healthier Days | 158 |
| Introduction | 159 |
| Day 1161 |
| Day 2163 |
| Day 3166 |
| Day 4169 |
| Day 5171 |
| Day 6173 |
| Day 7177 |
| Day 8181 |
| Day 9183 |
| Day 10185 |
| Day 11187 |
| Day 12191 |
| Day 13194 |
| Day 14196 |
| Endnotes | 206 |
| Index | 219 |
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