- Drink enough water. Water helps the body transport vitamins, minerals, and other nutrients throughout the body, including to the scalp and hair follicles. Plus, dehydrated cells don't work as well as they should, which means that the cells in follicles can't build healthy hair. I recommend staying well hydrated throughout each day-no need to count gla.s.ses or ounces, just drink whenever you feel thirsty. Water helps the body transport vitamins, minerals, and other nutrients throughout the body, including to the scalp and hair follicles. Plus, dehydrated cells don't work as well as they should, which means that the cells in follicles can't build healthy hair. I recommend staying well hydrated throughout each day-no need to count gla.s.ses or ounces, just drink whenever you feel thirsty.

- See a doctor about unusual hair loss, such as seeing more than the typical number of hairs collecting on your shower floor, or if you notice more scalp than you're used to seeing, or any other worrisome signs. Maybe it's nothing...but maybe it's an early indicator of a treatable disorder. Better to be safe than sorry. such as seeing more than the typical number of hairs collecting on your shower floor, or if you notice more scalp than you're used to seeing, or any other worrisome signs. Maybe it's nothing...but maybe it's an early indicator of a treatable disorder. Better to be safe than sorry.

- Don't abuse your hair. Pulling hair tight in braids or ponytails, over-treating hair with perms or bleach, or manually tugging or twisting on hair can cause loss or breakage. Unfortunately, nutrition can't help repair that kind of trauma. Be kind to your hair. Pulling hair tight in braids or ponytails, over-treating hair with perms or bleach, or manually tugging or twisting on hair can cause loss or breakage. Unfortunately, nutrition can't help repair that kind of trauma. Be kind to your hair.

SUPPLEMENTS.

I don't recommend taking any individual supplements for gorgeous hair. Food is still your best bet. If you feel the need to take a supplement, the only one I would recommend is a multivitamin that contains 100% DV for zinc, copper, vitamin C, the B vitamins (specifically B6, B12, and folic acid), and vitamin A (optimally 50 to 100% should come from beta carotene and/or mixed carotenoids, and certainly no more than 2,000 IU from retinol, typically listed as palmitate or acetate). If you are a woman of childbearing age, look for a multivitamin that contains up to 100% DV iron. All men and non-menstruating women should look for a multi that contains no iron. Unless you've been diagnosed with anemia, you won't need it or want it because too much iron can be toxic. Hint: Look for vitamins labeled "For Men" or "Senior Formula"-those are typically iron-free.

JOY'S 4-STEP PROGRAM FOR HEALTHY HAIR Follow this program if you have experienced unusual hair loss, or if you want healthier, more beautiful hair.

STEP 1...START WITH THE BASICS These are the first things you should do to a.s.sure healthy hair: - See your doctor if you've been losing more hair than usual to rule out a medical cause.

- Stay well hydrated-drink water whenever you feel thirsty. On the average, men require 13 8-ounce cups of fluid per day, and women require 9 8-ounce cups per day.

STEP 2...YOUR ULTIMATE GROCERY LIST This list contains foods with high levels of nutrients that help make hair strong and l.u.s.trous, plus some foods used as ingredients in the meal plans and recipes. You don't have to purchase every item...but these foods should make up the bulk of what you eat for the week.

FRUIT.

ApricotsBananasBerries (boysenberries, blackberries, raspberries, strawberries)CantaloupeCherriesClementinesGrapefruit (and juice)GuavaKiwiLemons (and juice)Limes (and juice)LycheesMangosOranges (and juice)PapayaPersimmonsPineappleTangerinesWatermelon

VEGETABLES.

ArtichokesAsparagusAvocadoBeans (black, pinto, kidney, lima, garbanzo, navy)BeetsBroccoliBroccoli raabBrussels sproutsCabbage (including red, Chinese)CarrotsCauliflowerCeleryChickpeas (garbanzo beans)Collard greensCornGreen beansKaleKohlrabiLentilsLettuce (romaine, green leaf, red leaf, b.u.t.terhead)Mustard greensOkraOnions (including red, Vidalia)ParsnipsPeas (green, sugar snap)Peas, black-eyedPeppers (hot; yellow/red/green)Potatoes, sweetPotatoes, whitePumpkinRutabaga.s.scallionsSeaweedSnow pea.s.soybeans (edamame)SpinachSquash, summerSquash, winter (especially acorn and b.u.t.ternut)Swiss chardTomatoes (including green tomatoes, red ripe tomatoes, cherry tomatoes, tomato paste)Turnip greensWatercress

SEAFOOD.

Salmon, wild (fresh, canned)Sh.e.l.lfish (shrimp, clams, oysters, crab)Trout (rainbow, wild)Tuna (canned light) LEAN MEATS/EGGS/SOY FOODS.

Beef, leanChickenDuckEggsHam, leanLambLiverOstrichPork (including tenderloin)Tofu, extra firmTurkeyTurkey burgersVealVeggie burgers

NUTS AND SEEDS (PREFERABLY UNSALTED).

AlmondsCashewsPeanut b.u.t.terPeanutsPecansPine nutsPistachio nutsPumpkin seedsSunflower seedsWalnuts

WHOLE GRAINS.

BarleyBread, whole grainBread crumbs, whole wheatCereal, fortified whole grainEnglish m.u.f.fin, whole wheatOatmealPasta, preferably whole wheatPita, whole wheatRice (brown, wild)Wheat branWheat germ

DAIRY.

Cheese (fat-free, reduced-fat)Cheese (for meal plan): reduced-fat, Cheddar; goatcheese (preferably reduced-fat)Cottage cheese (fat-free, 1% reduced-fat)Milk (fat-free, 1% reduced-fat)Soy milk, enriched/ fortifiedYogurt (fat-free, low-fat)

MISCELLANEOUS.

Broth, beef and chicken (fat-free, reduced-sodium)California roll, six-pieceChili powder, sweetCinnamon, groundCornstarchc.u.minGarlicGinger, freshGuacamoleKetchupMargarine spread, soft tub, reduced fat, trans fat-freeMayonnaise, reduced-fatMustardNonstick cooking sprayOil, canolaOil, oliveOil, sesameOrange juice concentrateParsley, flat-leafPepper, blackPepper, cayenneSalad dressing, reduced-calorieSalt, seaSatay dipping sauceSoup, lentil or black beanSoy sauce, reduced-sodiumString cheese, reduced-fatVinegar, balsamic or red wine

STEP 3...GOING ABOVE AND BEYOND If you want to do everything you can for hair health, here are some additional things you might try: - If you like, feel free to take a multivitamin. Men and nonmenstruating women should choose a vitamin without iron.

- Be gentle with your hair-limit the pulling, processing, coloring, and even brushing.

IS A CUT IN YOUR FUTURE?The next time you go to a hair stylist, ask for an honest a.s.sessment of the state of your tresses. If your hair is dry, split, or poorly nourished, it will never recover. And if your hair is fine, too much length can put stress on fragile strands, causing breakage and a flat, lifeless appearance. In both cases, you may need to cut several inches off to make your hair look as healthy and vibrant as possible. Don't think of it as losing length-instead, consider it a beauty investment. Cut your losses (so to speak), and be patient while your new, glossy, healthy hair grows in.

STEP 4...MEAL PLANS These sample menus include foods that are full of nutrients that contribute to healthy, strong, shiny hair, including high-quality protein, iron, zinc, beta carotene, B vitamins and vitamin C.

Every day, choose one one option for each of the three meals-breakfast, lunch, and dinner. Then, one or two times per day, choose from a variety of my suggested snacks. Approximate calories have been provided to help adjust for your personal weight management goals. If you find yourself hungry (and if weight is not an issue), feel free to increase the portion sizes for meals and snacks. Beverage calories are option for each of the three meals-breakfast, lunch, and dinner. Then, one or two times per day, choose from a variety of my suggested snacks. Approximate calories have been provided to help adjust for your personal weight management goals. If you find yourself hungry (and if weight is not an issue), feel free to increase the portion sizes for meals and snacks. Beverage calories are not not included. included.

BREAKFAST OPTIONS.

(Approximately 300 to 400 calories)

Cantaloupe with Vanilla Yogurt and Sunflower Seeds cantaloupe filled with 6 to 8 ounces fat-free vanilla yogurt and topped with 2 tablespoons sunflower seeds (or slivered almonds or chopped walnuts) and 1 tablespoon wheat germ.

Broccoli-Cheddar Omelet with Toast Saute 1 cup chopped broccoli in nonstick cooking spray (or 1 teaspoon canola or olive oil) until soft. Beat 1 whole egg and 2 egg whites and add to broccoli; cook until edges brown. Add 1 ounce reduced-fat Cheddar and fold omelet in half. Continue cooking until the underside is golden brown. Serve with 1 slice whole wheat bread, toasted (with optional 1 teaspoon soft tub, trans fat-free margarine spread).

Banana-Walnut Oatmeal cup dry instant oatmeal prepared with 1 cup water (and/or optional fat-free milk), topped with 2 tablespoons chopped walnuts and sliced medium banana.

Tropical Cottage Cheese with Almonds Mix 1 cup fat-free or 1% reduced-fat cottage cheese with cup each chopped papaya, pineapple, and mango. Top with 1 tablespoon chopped almonds (or walnuts, pecans, or sunflower seeds).

Whole Grain Cereal with Milk and Fruit 1 cup whole grain cereal (120 calories or less) with 1 cup fat-free milk and 1 tablespoon wheat germ. Enjoy with 1 whole grapefruit (or 1 cup blackberries, raspberries, or sliced strawberries).

LUNCH OPTIONS.

(Approximately 400 to 500 calories)

Turkey Sandwich with Avocado and Baby Carrots 4 ounces turkey breast (or ham), romaine lettuce leaves, tomato, and 2 thin slices avocado on 2 slices whole grain bread (or in 1 whole wheat pita or wrap) with optional 1 tablespoon reduced-fat mayo or mustard. Enjoy with 1 cup baby carrots and/or bell pepper sticks.

j.a.panese Spread: Edamame with California Roll 1 cup boiled edamame (soybeans in the pod) with 1 six-piece California roll and unlimited steamed vegetables sprinkled with reduced-sodium soy sauce.

Turkey Burger with Salad 1 cooked 5-ounce turkey burger or veggie burger (if store-bought, any brand, 250 calories or less) topped with tomato, onion, and 2 tablespoons ketchup in a whole grain bun (or toasted whole grain English m.u.f.fin or pita). Enjoy with a green salad (spinach, dark lettuce, turnip greens, mustard greens) tossed with 1 teaspoon olive oil and 2 tablespoons balsamic vinegar or fresh lemon juice (or 2 tablespoons reduced-calorie dressing).

Spinach Salad with Beets, Goat Cheese, and Walnuts Large bed of spinach leaves topped with cup sliced beets, cup sugar snap peas, 2 ounces goat cheese (preferably reduced-fat), and 2 tablespoons chopped walnuts; toss with 2 teaspoons olive oil and unlimited vinegar or fresh lemon juice (or 2 to 4 tablespoons reduced-calorie dressing).

Lentil Soup with Tomato Cheese Melt 2 cups lentil or black bean soup (if store-bought, any brand, 300 calories or less). Serve with 1 toasted slice whole grain bread topped with sliced tomato and 1 ounce reduced-fat cheese, heated in a 350F oven until cheese melts.

DINNER OPTIONS.

(Approximately 500 to 600 calories)

Turkey Chili with Black Beans 1 serving (2 cups) Turkey Chili or prepared turkey or vegetarian chili (if store-bought, any brand, less than 400 calories) topped with 1 ounce shredded fat-free Cheddar. Serve with tossed salad (leafy greens and other preferred vegetables) tossed with 1 teaspoon olive oil and unlimited balsamic vinegar or fresh lemon juice (or 2 to 3 tablespoons reduced-calorie dressing).

Chicken with Satay Sauce and Brown Rice 5 ounces chicken breast, grilled with 2 teaspoons canola or sesame oil and served with Satay dipping sauce (1 level tablespoon creamy peanut b.u.t.ter mixed with 1 tablespoon reduced-sodium soy sauce and 1 teaspoon minced garlic). Enjoy with 1 cup steamed Chinese cabbage (or green beans, Swiss chard, broccoli, spinach, asparagus, Brussels sprouts, or cauliflower) and cup cooked brown rice.

Spiced Pork Tenderloin with Black-Eyed Peas, Caramelized Onions, and Cauliflower Spiced Pork Tenderloin with Black-Eyed Peas, Caramelized Onions, and Cauliflower.

Sauteed Tofu with Peanuts, Peppers, Sugar Snap Peas, and Scallions 6 ounces cubed extra-firm tofu, cup sliced bell peppers, cup sugar snap peas, and 2 chopped scallions (plus 1 tablespoon peanuts) sauteed in 2 teaspoons canola or sesame oil and 1 tablespoon reduced-sodium soy sauce. Enjoy with cup cooked whole wheat pasta (or baked sweet or white potato) and 1 cup steamed broccoli (or Swiss chard or asparagus).

Orange Pepper Beef Stir-Fry with Fresh Fruit 1 serving Orange Pepper Beef Stir-Fry with 1 cup fresh berries (or mango, grapefruit, or cantaloupe).

SNACK OPTIONS.

100 calories or less - Best vegetables: 1 cup raw or cooked bell peppers (red, green, yellow), broccoli, broccoli raab, kale, Brussels sprouts, cabbage, sugar snap peas, tomatoes, okra, zucchini squash, carrots, lettuce and leafy greens, spinach, collards, Swiss chard, watercress, asparagus, kohlrabi, okra, artichokes, beets, cauliflower, or seaweed 1 cup raw or cooked bell peppers (red, green, yellow), broccoli, broccoli raab, kale, Brussels sprouts, cabbage, sugar snap peas, tomatoes, okra, zucchini squash, carrots, lettuce and leafy greens, spinach, collards, Swiss chard, watercress, asparagus, kohlrabi, okra, artichokes, beets, cauliflower, or seaweed - Best fruits: 1 orange, tangerine, kiwi, or guava; 2 clementines; papaya, mango, grapefruit, or cantaloupe; 1 cup boysenberries, blackberries, raspberries, cherries, sliced strawberries, watermelon, or pineapple; cup lychees; 4 apricots; 20 strawberries 1 orange, tangerine, kiwi, or guava; 2 clementines; papaya, mango, grapefruit, or cantaloupe; 1 cup boysenberries, blackberries, raspberries, cherries, sliced strawberries, watermelon, or pineapple; cup lychees; 4 apricots; 20 strawberries - 1 hard-boiled egg (or 3 egg whites) - cup fat-free or 1% reduced-fat cottage cheese with celery sticks - 1 reduced-fat string cheese 100 to 200 Calories - 1 cup boiled edamame (soybeans in the pod) - 1 slice whole grain bread, toasted and topped with 1 level tablespoon peanut b.u.t.ter - cup guacamole with pepper sticks - 1 banana with 2 level teaspoons peanut b.u.t.ter - 1 ounce (about cup) almonds, walnuts, pecans, peanuts - cup sunflower seeds or pistachio nuts in the sh.e.l.l - baked sweet potato - 1 cup fat-free, flavored yogurt topped with cup berries - cup fat-free or 1% reduced-fat cottage cheese mixed with cup berries (blackberries, sliced strawberries, or raspberries) and topped with optional 1 tablespoon wheat germ ORANGE PEPPER BEEF STIR-FRY.

What could be fresher and brighter than orange juice, lime juice, and a rainbow of peppers? Add broccoli, beef, and a few Asian tastes, and you've got a quick and easy dinner that everyone enjoys.

Makes 2 servings

pound stew beef or top round .

cup fat-free, reduced-sodium beef broth .

cup reduced-sodium soy sauce .

cup orange juice concentrate

2.

tablespoons lime juice

1.

tablespoon sesame oil

1.

tablespoon minced garlic