Pyramiding your way to a better shape

THE way we eat has changed dramatically during the past decade as more and more people have begun to make healthy food choices that eliminate much of the fat from their diets. Making healthy food choices is what good nutrition is all about. A good diet includes foods that supply all of the nutrients essential for normal metabolic function.

Nutritionists say we should consume about 40 different nutrients daily to stay healthy. And since no single food supplies all the nutrients you need, the U.S. Department of Agriculture has developed the Food Guide Pyramid to help you choose what--and how much- to eat from each food group to get the nutrients you need, without consuming excess calories, fats, cholesterol, sugar or sodium.

The Food Guide Pyramid urges you to eat a minimum of five servings of fruit and vegetables a day and reduce the amount of fat, especially saturated fat, in the diet. Fats, oils and sweets are at the top of the Pyramid, and should be eaten sparingly. The largest portion of your diet should come from the group at the base of the Pyramid, which includes bread, rice, cereal and beans. These complex carbohydrates are an important source of energy and are low in calories. Ounce for ounce, carbohydrates have less than half the calories of fat. Nutritionists and the USDA recommend that 50 percent or more of your daily calories should come from carbohydrates. Two to three servings should come from the milk, yogurt and cheese group. Another two to three servings should come from the meat, poultry, fish, dry beans, eggs and nuts group. Each day, choose foods from the five major food groups and build your Pyramid from the bottom up.

The decision to follow a healthy diet doesn't necessarily mean giving up many of your favorite foods and beverages. Nutritionists say you can learn how to balance your food choices by fitting in your traditional favorites and enjoying your meals and snacks while still promoting good health. But they say you must rethink your meals from the first bite through dessert. Ideally, rice, pasta and grains should be the largest portion on your plate. Vegetables and fruit should be the second largest portion, followed by a selection from the meat group. A serving from the meat group should be about the size of a deck of cards or the palm of your hand.

You can eat some foods with more fat or more sugar, including those from the Pyramid, and still consume a healthy diet. The key is to balance how much of these foods you eat and how often you eat them. After all, the goal is to moderate, not eliminate, fat and sugars in your food choices.

Unfortunately, many people who are watching their diets believe they can eat any item as long as it is fat-free. But as consumers, you need to begin looking at food labels, focusing on the number of calories as well as the number of fat grams, then choose products low in both. As you become aware of the calories and the fat in your favorite products, you'll have a better sense of the calories you consume each day without counting every mouthful. So, remember to always exercise portion control.

When you make the decision to switch to a more healthy diet, you can begin by modifying your food choices gradually. Eat foods lower in fats and sugars, and try to prepare old favorites in a more nutritious manner. Bake, broil, boil, steam and stew rather than fry meats, fish or poultry. Trim all visible fat from meats, fish and poultry. Remove skin from poultry, preferably before cooking. Learn to add flavor with garlic, lemon juice, lime juice, orange juice, flavored vinegars, herbs and spices. Saute vegetables in broth or wine instead of fat Try using vegetable cooking spray to stir-fry. Also try adding some new vegetables and fruits to your meals. You could be pleasantly surprised how delicious fruits and vegetables can be and how easy it is to include them in your daily diet.

Remember, no food's are "good" or "bad" for you, it is your total diet that counts. Every food can fit into a varied, moderate and balanced diet. The following are some great and easy-to-follow recipes to help you on the road to a more nutritious diet.

SPICED HONEY CARROTS

1 16-ounce package peeled baby

carrots 1 1/4 cups boiling water 1/8 teaspoon ground cloves 1/8 teaspoon ground cinnamon 1 1/2 tablespoons honey 1 tablespoon light margarine

Grated peel and juice of 1/2 lemon

In covered saucepan, cook carrots in gently boiling water with spices until tender, about 8 to 10 minutes. Drain well; add remaining ingredients. Heat until margarine melts, stirring occasionally to coat carrots.

Yields 4 servings

OVEN-FRIED CATFISH WITH PINEAPPLE PEACH SALSA

4 dressed farm-raised catfish (about

7 ounces each) 1/4 cup yellow cornmeal 1/4 cup dry bread crumbs 1/2 teaspoon salt 1/2 teaspoon paprika teaspoon pepper 1/8 teaspoon garlic powder 1/2 cup skim milk 2 tablespoons margarine, melted

Vegetable cooking spray

Move oven rack to position slightly above middle of oven. Heat oven to 450 degrees. Mix cornmeal, bread crumbs, salt, paprika, pepper and garlic powder. Dip fish into milk; coat with cornmeal mixture. Place fish in rectangular pan (13x9x2 inches) coated with vegetable cooking spray. Drizzle margarine over fish. Bake uncovered until fish flakes very easily with fork, about 17 minutes. Serve with Pineapple Peach Salsa.