The R.D. in the Kitchen

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steps to success

A daily walk is part of Liz Weiss' healthy-living plan. She also focuses on serving healthful foods. Here are some tips from Liz you can use, too:

• Toss in extras. Always serve salad, vegetables, and fresh fruit with every main course.
• Use vegetables. Boost the nutrition of everything from canned soups and homemade stews to salads and desserts.
• Sneak in some wheat. Substitute whole wheat flour for some of the white flour while baking. Or try the new white whole wheat flour made from an albino strain of wheat. It tastes milder than regular whole wheat flour.
• Watch that salt. When shopping, choose reduced-sodium products.
• Try healthier tacos. Make fat-free refried beans the main ingredient, or cook shredded carrots along with the ground beef. Pile on black beans, chopped tomatoes, and lettuce. Serve with low-fat cheese.
• Choose healthful fats. Switch to light mayonnaise made with canola oil, low-fat cheeses, low-fat milk, and olive and canola oils.
• Focus on fiber. Choose whole grain breads, cereals, and pastas. Add wheat germ to baked goods.
• Get acquainted with beans. They add fiber and texture to prepared and homemade dishes. Since most children prefer smaller beans, introduce them first to black beans, navy beans, and pinto beans.
• Watch your portions. The number of servings listed on foods and in recipes is only a guideline. Adjust the portion size to meet each member of your family’s age and activity level.
• Serve healthful snacks. Children in particular rarely can eat their required servings of fruits and vegetables at meal times. Encourage everyone to snack healthfully by making fruits and veggies easily available.
• Be faithful but not fanatic. Recognize that no one eats perfectly all the time. Remember that every little change you make can improve your family’s health.