Many nutritional trends come and go. While some are based on science, others seem to be the outcome of marketing hype or a result of something discussed on a talk show watched by millions. Remember the “Cholesterol-Free,” “Fat-Free,” then “Carb-Free,” followed by “Trans-Fat Free” years?

We have all experienced them, been a part of them and even bought into them. These hypes have led to change and some, such as eliminating trans fats in foods, have been helpful. Sometimes, however, we tend to focus too much on the hype and forget the bigger picture of balance and moderation.

I always encourage folks to get back to the basics, back to the way our grandparents or great grandparents ate. These are the trends they followed and are still part of the nutritional arena today.

1. Eat less-processed foods
You can’t go wrong with fresh, local foods. Our grandparents didn’t have the processed, ready to go, timesaving foods we have today. But over the last 50 years many stores have been lined with processed, prepared, ready-to-go foods to support our busier lifestyles. I challenge you to try less processed foods and work to prepare more meals from scratch. Your entire family will benefit.

2. Eat More Fish
Fish is good for us; there is no question about that. It provides the best source of Omega-3 fatty acids that have been shown to protect your heart. The American Heart Association encourages us to eat 7 ounces of fish every week. This year, challenge yourself to eat fish twice a week. Albacore tuna (canned) is an easy one, then find some fresh fish at the market for an evening meal.

3. Eat Whole Grains
Whole grains were popular in 2008 and I believe this marketing will continue in 2009 with development of new products that make eating whole grain easy. Whole grains are good all the way around, from adding more bulk to your diet to a sense of fullness. Fell good knowing that whole grains provide a variety of nutrients.
Your challenge, this year, is to switch to a whole-grain product, such as noodles, bread, brown rice or cereal.

4. Eat Nuts
Some people may hesitate to eat nuts, because they think that they’re high in fat. It is true that a handful of mixed nuts is around 150 calories, 80 percent from fat. However, most of the fat in nuts is good-for-you fat, monounsaturated and polyunsaturated. The monounsaturated fats in nuts tend to lower LDL (bad) cholesterol, as well as total cholesterol without lowering HDL(good) cholesterol. Though nuts are healthful, don’t go overboard – limit yourself to an ounce or two a day. One small handful is about an ounce. Best nuts to choose: almonds, filberts, walnuts and pecans. They make an easy snack that may last you throughout the afternoon.

5. Eat Smaller Portions / Smaller Plates
My grandmother’s plates, bowl and glasses are much smaller than the ones I have in my cupboards. I wonder if that made a difference in their health and a reason there was less obesity 50 years ago. Studies show that we will eat 40% less if we use a smaller plate, bowl and cup and still report feeling satisfied! Try smaller plates this year and see how it goes, you may be surprised to find you are perfectly satisfied with a smaller amount of food.

6. Take your Vitamin D
The vitamin of the year! I have noticed more doctors in our area testing their patients for vitamin D and they are finding many are deficient. It is important to ask your doctor about your vitamin D status and work on getting more vitamin D through diet. Rich sources include vitamin-D fortified milk, yogurt, soy milk, as well as eating more salmon and albacore tuna. You may want to consider taking a vitamin D supplement, but first ask your physician to test your Vitamin D status, as they may have recommendations based on that finding. A good site to get more information on Vitamin D is www.nationaldairycouncil.org/NationalDairyCouncil/Health/Digest/dcd78-2Page1.htm