By Judy Dodd, MS, RD, LDN, Giant Eagle^® Corporate Nutritionist

January ushers in the tradition of making resolutions, a list of personal or self-improvement promises that can be difficult to keep. Rather than making a tough-to-stick-to "wish list," why not concentrate on one goal for 2011 that you can achieve in several small steps — but will offer big benefits?

Make health-smart, flavorful eating your personal goal for 2011. To eat "health-smart" means to choose foods that follow the Recommended Dietary Guidelines for Americans, which include keeping fat, sodium and added sugar under control. Health-smart eating also puts more emphasis on fruits and vegetables, whole grains and reasonable servings, while introducing flavorful add-ons that make good-for-you foods taste great. Adding tasty food that's good for you to your diet is a goal you'll love to make — and keep — in 2011.

Here are some tips to consider when making health-smart, flavorful eating your personal goal:

• Think flavor while reducing salt by refreshing your supply of herbs, spices, lemon and lime juices, citrus zest, and vinegar. Marinades, seasoning mixes, lower-salt herb blends, and pepper add zip. Cooking with wine or red-wine vinegar adds flavor, too — and sautéing with wine is a great way to add flavor without adding too many extra calories.
• Cutting back on (not cutting out) sodium and added sugars are top goals for 2011. Here are some tips that might be starters for you:
• Try adding a splash of Giant Eagle^® balsamic vinegar to fresh strawberries instead of drowning your berries in sugar. This flavorful vinegar may also replace traditional salad dressings — just add some herbs.
• Experiment with alternative, calorie-free sweeteners, such as stevia, sucralose, aspartame, or saccharine.
• Switch to kosher or sea salt for dinner guests who prefer salting food at the table. Although ounce for ounce the sodium content is the same, the larger crystals of these salts mean less salt is used in each shake!
• Make at least half of your grain choices whole grains. Along with the nutrients found in whole grains, you'll enjoy the nutritional benefits of naturally occurring fiber — and you're sure to enjoy the "nutty" or full flavor. Along with whole-grain bread, try adding barley or brown rice to your soups, stews or casseroles. Both barley and brown rice are affordable, and either tastes great when combined with beans or cheese to make a main dish.
• Do you need more whole-grain dish ideas? Quinoa is another whole grain that is worth substituting in any recipe that calls for rice. And if your family is not ready for a switch to whole-wheat pasta, mix half semolina pasta and half whole wheat pasta for a powerful, high-fiber flavor combo.
• Make at least one meatless meal each week, with an emphasis on lentils, beans, split peas, soy, or edamame as the protein choice. Meatless meals make great dinners — and leftovers can be re-purposed for lunch or frozen for another meal. Dried beans and lentils hold up wonderfully in a slow-cooker, and canned versions are both affordable and easy to use. (Tip: Canned beans without added salt are available at Giant Eagle^®. You can also rinse and drain regular beans to lower their sodium content by about 40 percent.)
• Feature lean meat, fish and chicken in flavorful recipes the whole family will love. Your slow-cooker and oven provide perfect preparation platforms for barbecued pork, chicken, brisket, or a flavorful stew. Basting fish or chicken with orange or other citrus juices makes a great broiler meal if your outdoor grill is buried under snow.
• If you haven't tried broiling flank steak or flat-iron steak, now is the time to try these flavorful, lean cuts of beef. For best flavor, cut these across the grain in thin slices, and marinate or add dashes of low-sodium seasoning or black pepper. Leftovers make great fillings for wrap sandwiches or salad toppings.
• Sneak in calcium and Vitamin D to up the nutrient quotient in your meals and snacks. Milk is a source of both nutrients — and you can add milk to soups, make hot chocolate for a snack, or use milk as a base when cooking oatmeal to boost your daily intake of these nutrients. Yogurt, cheese, calcium-fortified orange juice, and soy or rice beverages are other great ways to boost your calcium intake. (Tip: Vitamin D levels may vary — check the labels.)
• Get a calcium boost by using yogurt or Greek yogurt in place of sour cream in your salad dressings or dips; make tuna or chicken salad with yogurt instead of mayonnaise; top baked potatoes with yogurt and chives, and for dessert, whip up some yogurt smoothies or parfaits made with fresh fruit.

Need more recipes or ideas? Contact Nutrition@gianteagle.com for a recipe for Mediterranean Lentils or for more flavor-boosting tips.

Important Physician Advice Disclaimer: The content provided by Giant Eagle^®, including but not limited to, Web site, recipe and health information is for educational purposes only. This content is not intended as a substitute for professional medical advice, diagnosis or treatment. Consult your physician for professional guidance before changing or undertaking a new diet program. Advance consultation with your physician is particularly important if you are under the age of 18, pregnant, nursing, or have health problems.

January 2011