Published Tuesday, August 24, 2010 8:19 PM

Healthy food, healthy weight

The last part in our four-part series on eating healthier promotes a healthy lifestyle.

So how do you choose a healthy eating plan? According to the Dietary Guidelines for Americans, a healthy eating plan:

* Emphasizes fruits, vegetables, whole grains and fat-free or low-fat milk and milk products.

* Includes lean meats, poultry, fish, beans, eggs and nuts.

* Is low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars.

* Stays within your daily calorie needs.

If "healthy eating" makes you think about the foods you can't have, try refocusing on all the new foods you can eat:

* Fresh fruits -- try some "exotic" fruits. How about a mango, a juicy pineapple or kiwi fruit?

When your favorite fresh fruits aren't in season, try a frozen, canned or dried variety of a fresh fruit you enjoy. When choosing canned fruits, be sure and choose fruits packed in water or in their own juice.

* Fresh vegetables -- try something new each week. You may find that you love grilled vegetables or steamed vegetables with an herb you haven't tried, such as rosemary.

You can saute vegetables in a nonstick pan with a small amount of cooking spray. Or try frozen or canned vegetables for a quick side dish -- just microwave and serve.

When trying canned vegetables, look for vegetables without added salt, butter or cream sauces.

* Calcium-rich foods -- you may automatically think of a glass of low-fat or fat-free milk when someone says "eat more dairy products." But what about low-fat and fat-free yogurts without added sugars? These come in a wide variety of flavors and can be a great dessert substitute.

* A new twist on an old favorite -- if your favorite recipe calls for frying fish or breaded chicken, try healthier variations using baking or grilling.

* The MyPyramid eating plan at www.mypyramid.gov is based upon the approximate number of calories your body needs according to your age, gender, weight and activity level. The plan gives you the amounts of foods from the food groups you should eat each day to meet that calorie goal.

Discover what counts as a serving from the groups: grains, vegetable, fruit, milk, meat and beans, and oils.

* The DASH (Dietary Approaches to Stop Hypertension) eating plan, at www.nhlbi.nih.gov/health/ public/heart/hbp/dash/ introduction.html, was originally developed as a plan to reduce hypertension through diet. However, the plan represents a healthy approach to eating even for those who do not have a problem with hypertension.

Do I have to give up my favorite comfort foods?

No! The key is to eat them only once in a while and balance them out with healthier foods and more physical activity. Some general tips for comfort foods include:

* Consume them less often. Instead of every day, cut back to once a week or once a month.

* Eat smaller amounts. If your favorite high-calorie food is an afternoon chocolate bar, have a smaller size or only half a bar.

* Try a lower-calorie version. Use lower-calorie ingredients or prepare it differently. For example, if your macaroni and cheese recipe uses whole milk, butter and full-fat cheese, remake it with non-fat milk, less butter, light cream cheese, fresh broccoli and tomatoes.

I made this great macaroni and cheese recipe for my grandson last week, and he loved it.

SKILLET MAC AND CHEESE

* What you'll need:

Nonstick cooking spray

1/2 cup chopped onion

2 cups frozen broccoli, defrosted

1 cup low-fat or fat-free milk

1/4 teaspoon black pepper

11/4 cups shredded reduced fat cheddar cheese

4 cups cooked 100 percent whole wheat pasta

* How to do it:

Spray a large nonstick skillet evenly with nonstick cooking spray.

Add onions and broccoli and cook on medium heat for 2 minutes.

Add milk, pepper and cheese to the skillet and cook on medium to low heat until cheese melts, stirring frequently.

Add pasta and stir to combine all ingredients, cooking for 3 minutes. Serve immediately.

* Alma Fonseca is family and consumer sciences agent in the Brazos County office of Texas AgriLife Extension Service. E-mail her at a-fonseca@tamu.edu.

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