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Table of Contents

The Pleasures of Eating Well 2What an Older Body Needs 6A Well-Stocked Pantry 10Anatomy of a Nutrition Facts Label 14How Much Should I Eat? 18What Weight is Right? 20Making Family Recipes Better for Your Health 24Microwave Tips 26Easy Ways to Eat More Fruits and Vegetables 28Tips for Eating Out 30Easy Ways to Cut Saturated Fat 32Biographical Sketches of Video Participants 34Recipes From the “To Your Health” Video 4012 Delicious, Healthy Recipes 48“No-Cook” Nutritious Meals and Snacks 72More Information 74

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The Pleasures of Eating Well

Cooking and eating, especially with others, aresome of the great pleasures of life. Many peopledon’t realize how easy it can be to transform eating— the simple intake of calories — into a satisfying,interesting, and pleasurable activity. It can be assimple as tossing some herbs into your scrambledeggs in the morning, trying a new type of tropicalfruit at lunch, or cooking chicken in a quick, tangylemon sauce for dinner.

It’s easy to lose touch with this simple dailypleasure, especially for older adults. Life changes,such as the death of a spouse, retirement, ormoving to a new location, can sap your energy forcooking. Sometimes cooking just seems like toomuch bother. But overcoming these obstacles isnot as hard as you might think, and the rewards ofbetter health, better flavors, and more fun farexceed the effort required.

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In this booklet you’ll find hundreds of tips andtricks for rekindling the joy of eating and cooking.You don’t need to be a gourmet chef, you don’tneed fancy equipment, and you don’t need tospend hours in the kitchen. All you really need isa willingness to try some new ingredients, newrecipes, and new ways to prepare foods.

When you have a meal, whether you are alone orwith company — make it a special time. Placecandles or cut flowers on your table to create aninviting place to eat. Dig out your favorite tablecloth or placemats. Don’t answer the phone orwatch TV while you are eating — it’s more relaxingand emphasizes that meals are an important part ofthe day. Put on some soothingmusic. Invite a favorite friend,neighbor or family member tohelp you cook and then sharethe resulting meal.

Consider starting a dinner club with friends orneighbors. There are many options to this idea:each person can bring a dish to share, the club canrotate from home to home each week, or a mealcan be prepared together at a community center.

It doesn’t have to be extravagant. The idea issimply to get together to enjoy one of the basicpleasures of life.

“Eating delicious food is one of life’s mostinnocent pleasures.”

Julia Child

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Here is a summary, based on the latest clinical andresearch findings, of the main messages found inthis book:

• Healthy eating fights disease — people whoeat a lot of fruits and vegetables have muchlower risks of getting cancer or having heartproblems;

• How much you eat can be as important aswhat you eat — people who maintain anoptimal weight, regardless of their diet, livelonger and have fewer diseases than peoplewho are either too heavy or too thin;

• Most people eat more protein than they need— rather than thinking of meat, fish and otherprotein sources as the center of meals, use the“¾ths” rule of thumb: three-quarters of themeal should be carbohydrates, fruits, orvegetables, while only one-quarter should beprotein;

• Not all fats are “bad” — vegetable oils aremuch better for you than “hard” fats likebutter, stick margarines, and animal fats;

• Taking a daily, all-purpose vitamin isreasonable for adults, particularly olderadults;

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• There are many ways to prepare healthymeals without cooking — prepared frozenfoods and the prepared foods sections ofmany grocery stores can give you goodnutrition and convenience;

• Make changes slowly and gradually — inmost cases there is no need to make drasticchanges like eliminating all butter or all meat

Remember that eating well is one of the bestways to:

• Remain independent longer;

• Avoid hospitalization;

• Avoid painful conditions;

• Save money (both on food and medical bills);

• Reduce your need for medications;

• Keep your mind sharp and clear;

• Enjoy the pleasures of life

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What an Older Body Needs

As people get older, we use less energy — whichmeans we need fewer calories. And yet olderbodies need just as many vitamins and nutrients asyounger bodies — and in some cases more of aparticular nutrient, such as calcium. It’ll be easierto maintain an optimal weight and get the vitaminsand nutrients you need if you eat:

• A varied diet

• At least 5 servings of fruits or vegetables a day

• Moderate serving sizes

• Low amounts of saturated fats

One way to visualize a healthy diet is the foodpyramid developed by the US Department ofAgriculture. The pyramid is composed of foodgroup sections; the bigger the section, the moreyou should eat of those foods.

Bread, cereals, rice, pasta, and other grains are thebase of the pyramid. You should eat foods fromthis group with every meal. The best are wholegrains, such as whole wheat and brown rice.Vegetables and fruits provide fiber, vitamins, andother nutrients. Again, try to have a fruit orvegetable — or both — with every meal. They canbe fresh, frozen, canned, or juiced.

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Dairy products like milk and cheese, and proteinfoods like meats, eggs, and fish, should be eatenless frequently. You should eat at least one dairyproduct every day — in fact, 2–3 cups of dairyfoods are recommended to ensure adequatecalcium intake. You should also have a modestserving of protein once or twice a day. That meansa 2- to 3-ounce portion of fish,meat, or soy-based food, whichis a portion roughly the size ofa pack of cards.

At the top of the pyramid arefoods to eat sparingly: saturatedfats like butter or cream, icecream, candy, and fatty snackfoods like potato chips. Eatinga modest portion of such foodsevery other day would beconsidered “sparingly.”

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Physical activity is just as important as nutrition inmaintaining your health. Physical activity — evenmild exercise such as walking, gardening,sweeping, and climbing stairs — helps your bodyin many ways. Aim for 30 minutes of moderateactivity on most days of the week. Physical activityhas the following benefits:

• Brings oxygen to your brain

• Strengthens your heart and lungs

• Promotes good sleep

• Can improve mood and outlook

• Stimulates appetite

• Helps digestion

• Keeps bones strong

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Important Note: Each of us is unique — we haveour own tastes, likes, dislikes, living situations, andphysical conditions. That means the advice andrecipes included in this book may not be right foreveryone. Tailor this information for your ownneeds. For instance, youmay be allergic to milk,nuts, or some fruits. Youcan omit these foods, orfind substitutions. Also, ifyou are significantly over-weight or under-weight, youcan modify suggestions toeither increase or decreasecalories. The key isknowing yourself wellenough to find your own,personal path to good health.

“Omit and substitute!That’s how recipes

should be written. Pleasedon’t ever get so hung

up on published recipesthat you forget that you can omit and

substitute.”

Jeff Smith,The Frugal Gourmet

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A Well-Stocked Pantry

Stocking some basic staplesand having a smallselection of flavor-packedfoods in your pantry canmake it much easier toprepare healthy dishes thathave an appealing flavor.This list is a good start.Many of these ingredientsare used in the recipes thatfollow. These are alsoingredients that can beused in many differentdishes to add zest andinterest. For instance,chopped kalamata or otherflavorful dark olives can be

added to soups, sauces, salads, chicken and fishdishes, and practically anything with tomato sauce.

In place of salt, usesmall amounts of saltyingredients such ascapers, olives, andcheeses.

Tasty Tip

Canned or Jarred Goods

Beans (black, garbanzo, pinto, navy, white, etc.)Broth (vegetable or chicken)Canola or light vegetable oilCapersDijon mustardDried skim or low-fat milkEvaporated skim milkKalamata or other flavorful olives HoneyOlive oilSoy sauce or tamariTomato juiceTomato pasteTomato sauceTomato puréeRed wine vinegarCider vinegarBalsamic vinegar

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Fruits/Nuts

Dried: raisins, apricots, prunes, currants, cranberries, etc.

Canned or jarred: pineapple, applesauce,cherries, orange and/or grapefruit sectionsFrozen berriesPeanut butterNuts: almonds, walnuts, pine nuts, pecans

Grains

CornstarchCouscous (plain or packaged with spices)Whole-wheat flourWhite flourPasta (any shape, some whole-wheat)Brown rice (regular or quick-cooking)

Nuts such as pignolas(pine nuts), walnuts, andpecans add a delightfulcrunch and flavor totossed salads. They’reeven better toasted inthe oven or quicklysautéed in a bit of oil.

Tasty Tip

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Spices

Anise MustardBasil NutmegCinnamon OreganoCloves PepperCoriander Red pepper flakesCumin SaltCurry TarragonDill Thyme

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Anatomy of a Nutrition Facts Label

Nutrition labels are your key to making healthychoices at the grocery store. Package labels suchas “low fat,” “low sugar,” “lite,” and “reduced fat”can be misleading. The Nutrition Facts labels letyou see the truth — though you need to know howto interpret what you read. Make it a regularpractice to read the nutrition labels. You might findit helpful to bring a magnifying glass with youwhile shopping, since the print is often very small.

Start at the top of the label and decide if theserving size is actually close to what you wouldconsider a single “serving.” Sometimes amanufacturer will say that a “serving” is smallerthan the portion people normally eat in order tomake it appear that the food has fewer calories orfat than it actually has, such as when a “serving” ofpretzels is defined as “10 pretzels,” when somepeople eat many more pretzels in a sitting thanthat.

Next look at how many of the calories in a servingcome from fat. If the calories from fat is a largeproportion of the total calories — as it is in theexample below — you know you’re dealing with ahigh-fat food that you’llneed to eat sparingly, ifat all. Ideally, less than30% of your total dailyfat intake should comefrom fat.

Sweet potatoes are verygood for you: high fiber,good protein, minerals,and a fine flavor.

Tasty Tip

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The next sectionlists some majornutrients and tellsyou whatpercentage ofyour dailyrecommendedintake one servingwill provide. Thefat content isseparated so youcan see howmuch saturated fatis in a food — inthis case 3 grams.The footnotesection belowhelps you makesense of thisnumber — itshows you that foran average 2000-calorie diet you shouldn’t eatmore than 20 grams of saturated fat per day. Arough guide for thinking about the percentageDaily Values is that 5% is low and 20% or higheris high.

Check out the amount of sodium, or salt, in aserving and avoid foods that are very high. Look atthe amount of fiber as well. This serving ofmacaroni and cheese has no dietary fiber — awhole-wheat version would be better.

Nutrition FactsServing Size 1 cup (228g)Serving Per Container 2

Calories 250 Calories from Fat 110

Total Fat 12g 18%

Saturated Fat 3g 15%

Cholesterol 30mg 10%

Sodium 470mg 20%

Total Carbohydrate 31g 10%

Dietary Fiber 0g 0%

Sugars 5g

Protein 5g 10%

Vitamin A 4%

Vitamin C 2%

Calcium 20%

Iron 4%

* Percent Daily Values are based on a 2,000 calorie diet.Your Daily Values may be higher or lower depending onyour calorie needs:

Calories: 2,000 2,500

Total Fat Less than 65g 80g Sat Fat Less than 20g 25gCholesterol Less than 300mg 300mgSodium Less than 2,400mg 2,400mgTotal Carbohydrate 300g 375g Dietary Fiber 25g 30g

% Daily Value*

Amount Per Serving

StartHere

Limit theseNutrients

Quick Guide to % Daily Value

5% or less is Low20% or more is High

Get Enoughof theseNutrients

Footnote

Macaroni & Cheese

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Here’s another example: two popular breakfastcereals, corn flakes and raisin bran. The foodlabels give you the data you need to make ahealthy choice.

Here you can see that the corn flakes have verylittle fiber, only 1 gram — a lot of salt, 200 milligrams — and not much protein, 2 grams.The raisin bran, on the other hand, has plenty offiber, 7 grams — and over twice the protein of thecorn flakes, 5 grams. Like the corn flakes, however— and like many breakfast cereals — the raisinbran still has a LOT of salt, 350 milligrams. It alsohas a fair amount of sugar, 19 grams — but that isdue to the raisins, not the addition of refined sugar.

A Popular Brand of Corn Flakes A Popular Brand of Raisin Bran

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This is a real-life example — and, like real life,nothing’s perfect. You might choose the raisin branfor the fiber and protein, despite the salt and sugar.Knowing about the salt and sugar you could, forinstance, avoid putting MORE sugar on your cereal— a common habit — and you could be morecareful about salt at other meals in the day.

Ingredient Lists

In addition to the nutritionlabels, the ingredient lists offoods contain valuableinformation. Law requiresthat the ingredient makingup the most of a product(by weight) be listed first,followed in descendingorder to the ingredientmaking up the least of aproduct. This is a roughguide, since the labels don’tsay how much of a giveningredient is present — butit’s a good clue. If sometype of sugar or oil — forinstance, corn syrup or hydrogenated vegetable oil— is the first ingredient listed, you know you’redealing with a pretty un-healthy food.

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How Much Should I Eat?

How much you eat is every bit as important aswhat you eat. Based on the latest research, theNational Research Council publishes sets ofRecommended Dietary Allowances (RDAs) andother recommended intakes for both men andwomen in various age groups. These are the bestguides for determining if you are eating enough ofa given nutrient, such as fiber or salt.

Men

Calories 2300Total Fat 76 grams (g)Cholesterol No more than 300 milligrams

(mg)Sodium (salt) No more than 2400 milligrams

(mg)Dietary Fiber 20–30 grams (g)Protein 63 grams (g)Vitamin A 900 micrograms (µg)Vitamin C 90 milligrams (mg)Vitamin D 10 micrograms (µg) (equivalent

to 400 international units (IU)Vitamin E 15 milligramsCalcium 1200 milligramsIron 10 milligrams (mg)Zinc 15 milligrams (mg)Beta Carotene 5–6 milligrams (mg)Folate 400 (µg)

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Below are the latest RDAs for men and womenover age 51.

Although it’s hard to visualize what 76 grams of fatlook like, or how much 63 grams of protein are,these nutrients are listed on all Nutrition Factslabels, so you can use these RDAs hand-in-handwith the labels.

Women

Calories 1900Total Fat 63 grams (g)Cholesterol No more than 300 milligrams

(mg)Sodium (salt) No more than 2400 milligrams

(mg)Dietary Fiber 20–30 grams (g)Protein 63 grams (g)Vitamin A 700 micrograms (µg)Vitamin C 75 milligrams (mg)Vitamin D 10 micrograms (µg) (equivalent

to 400 international units (IU)Vitamin E 15 milligrams (mg)Calcium 1200 milligrams (mg)Iron 10 milligrams (mg)Zinc 12 milligrams (mg)Beta Carotene 5–6 milligrams (mg)Folate 400 micrograms (µg)

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What Weight is Right?

Maintaining a stableweight that is optimal foryour height is probablythe single best thing youcan do for your health(other than quittingsmoking, of course).Being too heavy canincrease the stress on yourbody and all the organsthat work to keep you

healthy. If you have experienced a significant,unintended weight change in the past year, be sureto talk about it with your healthcare provider.

Here’s a chart you can use to determine where youstand in terms of weight. Find your height on theleft-hand scale and your weight on the bottomscale. See where the two lines cross in the graph.If the lines cross in the blue zone,congratulations… your goal should be to maintainyour weight since you are already about where youshould be for your height. If the lines cross in theyellow zone, you should try to slowly gain weight,and if the lines cross in the red zone, you shouldtry to slowly lose weight.

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18.5 25 30

BMI (Body Mass Index)

6'6"

6'5"

6'4"

6'3"

6'2"

6'1"

6'0"

5'11"

5'10"

5'9"

5'8"

5'7"

5'6"

5'5"

5'4"

5'3"

5'2"

5'1"

5'0"

4'11"

4'10"

Height

50 75 100 125 150 175 200 225 250 275

Pounds

Healthy weight

Underweight

Overweight

Obese

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Here are some tips for both challenges.

Tips for gaining weight:

• Eat five or six small meals a day if you fill upquickly

• Stick to a regular meal schedule so you don’tforget to eat

• Unless your doctor advises against it, don’tworry about cutting fat — eat a varied dietbased on the food pyramid but feel free todrink whole milk and eat butter and otherenergy-dense foods

• Make casseroles, soups, stews, and sidedishes hearty by adding milk, cheese, orbutter

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Tips for losing weight:

• Eat smaller portions

• Increase your level of exercise

• Choose low-fat or non-fat versions of milk,yogurt, cheese, and other foods

• Increase your intake of fruits and vegetables

• Eat regular meals — skipping meals can leadto overeating

• Beware of weight-loss plans with unrealisticpromises

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Making Family Recipes Better for YourHealth

Most people have somefavorite recipes or foodsthat have family, cultural,or religious significance.Such foods are wonderfulparts of life and can beenjoyed in moderationeven without anyalteration. In fact, somefoods cannot be alteredwithout ruining texture,

flavor, or shape. In such cases you may decidethat it’s better to simply eat a small portion of afull-fat dish than to try to create a low-fat version.But often it is also possible to make some smallchanges in a recipe that reduce saturated fats orsalt, or increase the fiber, vitamins, and othernutrients in a dish. Here are some ways to bringtraditional favorites into the healthy 21st century.

Simmer peeled garliccloves in olive oil for 20 to 30 minutes. Thesoft, mild garlic can beused in soups, potatodishes, and entrées, andthe garlic-flavored oil isgreat for sautéing.

Tasty Tip

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• Use unsalted butter instead of salted butter (acup of salted butter contains 2000 grams ofsodium)

• Use half-and-half or evaporated skim milkinstead of heavy cream

• Use low-fat cheeses

• Add wheat germ to cookies or desserts to addfiber and vitamins

• Use a half-and-half mixture of whole wheatand white flour instead of all white flour

• For baking, substitute applesauce for up tohalf the oil

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Microwave Tips

Microwave ovens can bevery useful for heatingleftovers, “doggie bags,”and pre-made meals.They are also often moreenergy-efficient thanstoves, so you savemoney. If you don’t knowhow to operate yourmicrowave, don’t beafraid to ask for help.

Most microwaves today have “one-touch” buttonsthat can be used for practically all re-heating tasks.Here are some more tips for using microwaveovens:

Brown rice is availablein several fast-cookingforms that let you enjoythe flavor and nutritionof this food without thewait.

Tasty Tip

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• Never put anything metal in a microwave(watch out for things like the metal handles ofsome take-home containers)

• Use glass or ceramic cups, bowls, and platessince these are less likely to get hot duringcooking than plastic

• Be careful when opening cooked foodcovered with plastic wrap or other containers— steam can be very hot!

• Allow foods to “rest” for a minute or two aftermicrowave cooking to allow the heat todisperse more evenly throughout the food andminimize “hot spots”

“Wish I had time forjust one more bowl

of chili.”

the dying words of Kit Carson

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Easy Ways to Eat More Fruits andVegetables

Ways to “sneak” more vegetables into your meals:

• Pasta sauce: add chopped carrots, broccoli,mushrooms

• Casseroles (or lasagna): add spinach,zucchini, chopped fresh tomatoes, freshparsley

• Chili: add tomatoes, carrots, celery, peas,corn

• Canned soup: add puréed sweet potatoesand carrots

• Mashed potato: mix in sweet potatoes

• Eggs: add mushrooms, tomatoes, broccoli

• Salsa: add chopped green beans, peppers,corn, tomatoes

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Ways to add fruit:

• Try making a “smoothie” by blending yourfavorite fruits into a purée

• Use ripe fruits as a dessert, either on theirown or with additions such as yogurt, low-fatsour cream, a honey/lemon sauce, orpowdered sugar

• Carry a piece of fruit with you whenever youleave home for more than an hour

Add tang to sauces andcooking liquids withcitrus (lemon, lime, andorange juice or rind),wine, Tabasco, orvinegar.

Tasty Tip

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Tips for Eating Out

Eating out is fun, easy, andoften social. But it can alsomake it harder to eat well.More and more restaurants,however, are responding tothe demand for deliciousand healthful menuselections. Most chefs willfulfill a request to modify amenu item, such as addingless fat, salt, or sauce.Below are some general tipsto help you enjoy dining outwithout feeling guilty!

• Choose a restaurant that prepares entrées freshrather than ready-made, so that you can modifycertain dishes if needed.

• Drink water instead of soda or other alcoholicbeverages. You can save up to a few hundredcalories that are better used enjoying food, andthe water helps digestion during the meal itself.

• If you are hungry while waiting for the meal,order a broth- or tomato-based soup or a salad asan appetizer. If the bread is tempting, choose asmall slice or roll of whole wheat and ask forolive oil to dip it in instead of butter.

• Ask for salad dressing on the side — this allowsyou to add just the amount you want.

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• For entrées, look for thewords “grilled,” “baked,”or “broiled.” Ask forsauces, gravies, andcondiments on the side, orif that isn’t possible, pushextra gravy or sauce offthe entrée. The food willstill be flavorful.

• Unless you are splurging,avoid entrées that containa cream, white, or cheese sauce, are heavy in oil,or are deep fried.

• Always select a simply garnished vegetable orgarden salad as a side dish, appetizer, or even amain entrée. Asian restaurants prepare colorful,fresh vegetable entrées that will help you toattain your “Five-a-Day” goal. Ask the waiter toserve cooked vegetables with less oil, salt, andsauce, or simply steamed.

• Eat slowly — you’ll enjoythe food more and are lesslikely to “stuff” yourself.

• Request two plates andsplit an entrée or richdessert.

• Don’t worry about finishingit all — restaurants oftenserve excessively largeportions. Take home leftovers — ”doggie bags”can be worth one or more meals at home; just besure to refrigerate them quickly and use them inthe next day or two.

“If the divine creatorhas taken pains to give

us delicious andexquisite things to eat,the least we can do isprepare them well and

serve them with ceremony.”

Fernand Point

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Easy Ways to Cut Saturated Fat

Research has shown that the fats most likely toclog arteries and cause heart disease and otherproblems are saturated fats — such as butter, lard,shortening, palm oil, and coconut oils.Unsaturated fats, on the other hand, do not pose ahealth hazard and can be used freely (unless youare trying to lose weight or are having difficultymaintaining your present weight). Reservesaturated fats for when they are really needed forflavor, texture, or taste (you can’t make pastry crustwith oil, for example). Here are some tips forcutting back on your saturated fats without losingflavor:

• Use nonstick pans to reduce the need forbutter or oils

• Spray-on oils work well and allow you to usemuch less oil

• Fry eggs, pancakes, meats, onions, and otherfoods in sunflower, canola, olive, or othermild-tasting oils instead of butter

• Try skipping the butter on your toast, Englishmuffin, or other breakfast bread andsubstituting a flavorful, good-quality jam orpreserve — you may be surprised at how littlethe butter adds to the flavor!

• Use low-fat sour cream or non-fat yogurt onbaked potatoes instead of butter

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• Eliminate the butter and just use milk whenmaking mashed potatoes

• Skim fat from canned broth or soups

• Replace meat with vegetables in tomatosauce

• Remove skin from chicken before cooking

• When grilling lean meats or fish, cook quicklyand carefully to avoid toughness

• Replace cream with low-fat milk in custard-based desserts — the difference in taste isminor

Purée vegetables tocreate a thicker, heartiersoup base.

Tasty Tip

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Biographical Sketches of VideoParticipants

Grace Alfonso

Born in Havana, Cuba,Grace and her familymoved to Pennsylvaniawhen she was a young girl.In 1961, she and hermother moved to Florida,where she met herhusband, Arturo. They havethree children, all nowgrown and successful. Sheenjoys cooking, being withher family, and boating andfishing on the waters offMiami.

Image from the Video

“When I started having kids I realized that you reallydidn’t have to give up good tasting food to eathealthier foods. So I started introducing vegetablesand salads and changing our food plan around.”

Grace Alfonso

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Ena Henry

Born on a small farm inJamaica, Ena was one ofseven children. She wassent to London for highschool and stayed there tofinish nursing school,specializing in midwiferyand tropical diseases. Enais now 69 and has retiredfrom nursing but remainsextremely active. Shevolunteers almost every dayat the local senior center inher home town of Miramar,Florida. She helps withoffice work, serves food, makes holiday presentsfor the children of prisoners, and, in general, is aninvaluable aide. Her efforts to help others wererecently recognized publicly — her name isinscribed in granite in Miramar’s new Park ofHonor.

Image from the Video

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June Fleming

For a woman who is now amodel of healthy eating,June had an inauspiciousstart: she grew up in theback of an ice creamfactory owned and run byher parents. Growing up innorthern California, Junehas always loved theoutdoors. She has written abook about healthy cookingand eating for backpackerscalled “The Well-FedBackpacker” and has filmedsegments called

“Backcountry Kitchen” for the PBS series “TheGreat Outdoors.” Having settled in Portland,Oregon, 40 years ago, she now teaches and leadsbackpacking, snow-camping trips, and otheradventures for the Portland Parks and RecreationDepartment.

Image from the Video

“Don’t set huge turn-around goals all at once. Makegradual changes and hook up with people who havemade changes successfully.”

June Fleming

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Bob Marier

Bob grew up in the Pacificnorthwest and has alwaysenjoyed that region’snatural splendors,particularly the OlympicPeninsula. In Portland,Oregon, he worked formany years as a credit andoffice manager for anelectric supply company.He had retired from thatjob but was then asked toreturn to help out. Now, at72, he continues to workpart-time. The rest of thetime he enjoys his life with June, whom he met ona snow-camping trip that she led. He is now quitephysically active and participates with June onmany backpacking, snow-camping, and travelingadventures.

Image from the Video

“Healthy eating and good activity is the answer toquality of life. Anything you want to do that makesyour life better is enhanced by your good physicalcondition.”

Bob Marier

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Edna Cardillo

Edna is a widower whoshares her Boston-areahouse with her son. Sheenjoys cooking for family— her two grandchildrenoften come for dinner. Shealso enjoys quilting at thelocal senior center, which iswhere she met her friendDolores. She is a leader atthe center, and she is amember of the center’sgoverning council.

Image from the Video

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Dolores Miller

Even though she was raisedin a German section ofBrooklyn, Doloresremembers Brooklyn ashaving a small-town feel.She remembers knowingthe green grocer and othermerchants by name. Shenow lives in the Bostonarea with her husband, amusician. Her daughterand son-in-law livedownstairs, and her otherdaughter lives two housesaway. Dolores is anexperienced quilter and, like her friend Edna, isvery active in her local senior center and othercommunity groups. She is involved in various artand music projects and is also active in herchurch.

Image from the Video

“I just love using herbs. On my deck in the summer,I grow parsley and chives and oregano. And onceyou’ve made a recipe and changed from the driedherbs, which are sometimes worthless, and use thefresh herbs, you’re hooked.”

Dolores Miller

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Recipes from the “To Your Health”Video

Ena’s Salmon and Vegetables (Serves 2)

Ingredients

½ lb fresh salmon fillet, cut into chunks1 lime3–6 peeled garlic cloves½ cup chopped onion or scallion½ cup chopped sweet pepper

(green, yellow, or red)2 medium tomatoes, sliced1 tbsp olive oil or other mild vegetable oil1–2 tbsp vinegar (white or wine vinegar)1 tsp dried oregano1–2 tbsp low-fat Italian dressing2–4 sprigs fresh parsley 3–6 sprigs fresh thyme or 1 tsp dried thyme

pepper

Rinse salmon in water, then pat dry with papertowels. Put fillets in a bowl. Squeeze half the limeover the fillets. Sprinkle with pepper, oregano, andItalian dressing. Marinate at least 10 minutes.(Can be prepared ahead of time to this point andrefrigerated overnight.)

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Thinly slice the garlic. Chopthe onion or scallions,parsley, and peppers into abowl and set aside. Sautéthe sliced garlic in a largepan over medium heat in theoil until just beginning tobrown. Add salmon fillets ontop of the garlic. Cover andcook for approximately 3 to5 minutes. Flip fillets, addvinegar, cover again, andcook another 3 to 5 minutes.Avoid over-cooking.

When fish is lightly browned on both sides, addchopped vegetables, tomatoes, and thyme. Coverand cook an additional 5 minutes. Check salmonfor doneness — for maximum tenderness, insideflesh should be just barely cooked. Serveimmediately.

“The discovery of anew dish does morefor the happiness ofthe human race than

the discovery of a star.”

Anthelme Brillat-Savarin

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Grace’s Easy Cornish Hens

Ingredients

2 Cornish hens rinsed well, patted dryOlive oilSaltPepperCayenne pepper (optional)

Preheat oven to350°. Placehens on aroasting rackcovered withaluminum foil ina or high-sidedglass bakingpan. Tie legs ofhens with stringor twist-ties.Rub skin of henswith olive oiland thensprinkle withsalt, pepper, andoptional cayenne

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pepper. Flip the birds andrepeat on other side. Roast forapproximately 1 hour. Removefrom oven and let rest for 5minutes to allow meat toabsorb juices. Serve withlightly steamed vegetables,rice, couscous, or potatoes.

Marinate and baste toget the most flavor fromsmall amounts of meator poultry.

Tasty Tip

“The only realstumbling block isfear of failure. In

cooking you’ve got tohave a what-the-hell

attitude.”

Julia Child

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June’s Crustless Broccoli Tofu Quiche (Serves 6)

Ingredients

Filling:

2 cups lightly steamed broccoli florets¾ cup chopped onion1½ cup chopped mushrooms1 12-oz package firm tofu, mashed1 cup grated cheddar cheese¼ cup toasted sunflower seeds (optional)2 tbsp whole wheat flour3 tbsp vegetable broth (can be

homemade, reconstituted from bouillon, or canned)

2–3 tbsp wheat germ (enough to dust the pan)Salt

Topping:

1 cup grated parmesan cheese¼ cup toasted wheat germ¼ cup toasted sesame seeds¼ cup toasted sunflower seeds

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Pre-heat oven to350°.

Chop the cooledsteamed broccoliinto bite-size pieces.Sauté the choppedonion in thevegetable brothuntil translucent,approximately 5minutes. Add the mushrooms and sauté untilmushrooms become slightly limp. Whenmushrooms are lightly cooked, add 2 tbsps wholewheat flour, 2-3 tbsps water, and 1 tsp salt. Cookslowly for 5 minutes to thicken the sauce.

Add the mashed tofu, grated cheddar cheese andoptional sunflower seeds to the vegetables and mixthoroughly over low heat. Add broccoli last andgently fold into mixture.

Prepare the pie pan by spraying lightly with spraycanola oil and dusting lightly with toasted wheatgerm. Pour the hot filling into the pie pan. Mixthe topping ingredients together in a bowl andsprinkle on top of the filling.

Bake for approximately 30 to 40 minutes (or untilset).

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Edna’s Escarole Soup (Serves 4)

Ingredients

1 quart low-sodium chicken broth2 medium onions¾ lb escarole (can substitute spinach)1 cup frozen or canned garbanzo beans

(can substitute ½ cup of arborio rice)

1 tsp olive oilGrated parmesan (garnish)Ground pepper (garnish)

Detach escarole leaves from head, wash, removestalks, cut to ½-inch wide ribbons. Coarsely choponions.

There are two ways to do this:

Boil:

In a pot, add the broth, onions and escarole. Bringto a boil and cook for 15 minutes. Add the beansand cook for another 20 minutes. Test thetenderness of the escarole. If not tender, cooklonger. Add olive oil and ground pepper to taste.

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Sauté:

In a pot, sauté the onionsin a spray oil or olive oiluntil tender. Add theescarole with ½ cup ofbroth and cook for 25 to45 minutes. Add ½ cupof arborio rice or beansand cook for another 15to 20 minutes. Addpepper to taste.

Serve and sprinkle withparmesan cheese.

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12 Delicious, Healthy Recipes (Source: National Heart Lung and Blood Institute)

Corn ChowderThis is a hearty, traditional soupwith good fiber. Using low-fatmilk instead of cream lowersthe saturated fat content. If youwant a thicker soup, you canpurée a cup of the cooked soupin a blender and add it back tothe soup. To avoid choppingyou could use a food processor

or dried onion, celery, and parsley flakes. Frozenchopped onions or other vegetables are alsosometimes available.

Ingredients

1 tbsp vegetable oil2 tbsp finely diced celery2 tbsp finely diced onion2 tbsp finely diced green pepper1 package frozen whole kernel corn (10 oz)1 cup peeled, diced, ½-inch raw potatoes2 tbsp chopped fresh parsley (optional)1 cup water¼ tsp saltto taste black pepper¼ tsp paprika2 tbsp flour2 cup low-fat (1%) or skim milk48

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1. Heat oil in medium saucepan.

2. Add celery, onion, and green pepper and sautéfor 2 minutes.

3. Add corn, potatoes, water, salt, pepper, andpaprika. Bring to a boil; reduce heat to medium;and cook, covered, about 10 minutes or untilpotatoes are tender.

4. Place ½ cup milk in a jar with tight fitting lid.Add flour and shake vigorously.

5. Add gradually to cooked vegetables and addremaining milk.

6. Cook, stirring constantly, until mixture comes toa boil and thickens. Serve garnished with choppedfresh parsley.

Yield: 4 servings—Serving Size: 1 cup

Each serving provides:

Calories: 186

Total fat: 5 g

Saturated fat: 1 g

Sodium: 205 mg

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Minestrone Soup

A classic Italian vegetablesoup brimming with fiber-richbeans, peas, and carrots. Youcan use the types of beans,pasta, and vegetables that youlike — this recipe is just asample. This can be a goodway to use up odd amounts ofpasta or leftover vegetables.

Ingredients

¼ cup olive oil1 clove garlic, minced or 1/8 tsp garlic

powder1-1/3 cup coarsely chopped onion1½ cup coarsely chopped celery and leaves1 can (6 oz) tomato paste1 tbsp chopped fresh parsley1 cup sliced carrots, fresh or frozen4¾ cup shredded cabbage1 can (1 lb) tomatoes, cut up1 cup canned red kidney beans, drained

and rinsed1½ cups frozen peas1½ cup fresh green beansdash hot sauce11 cup water2 cup uncooked, broken spaghetti or

other pasta

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1. Heat oil in a 4-quart saucepan.

2. Add garlic, onion, and celery and sauté about 5 minutes.

3. Add all remaining ingredients except spaghetti,and stir until ingredients are well mixed.

4. Bring to a boil. Reduce heat, cover, and simmerabout 45 minutes or until vegetables are tender.

5. Add uncooked spaghetti and simmer 2 to 3minutes only.

Yield: 16 servings—Serving Size: 1 cup

Each serving provides:

Calories: 153

Total fat: 4 g

Saturated fat: less than 1 g

Sodium: 191 mg

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Black Skillet Beefwith Greens and RedPotatoes

A healthy one-dish mealmade with lean topround beef, lots ofvegetables, and a spicyherb mixture.

Ingredients

1 lb top round beef1 tbsp paprika1½ tsp oregano½ tsp chili powder¼ tsp garlic powder¼ tsp black pepper1/8 tsp red pepper1/8 tsp dry mustard8 red-skinned potatoes, halved3 cup finely chopped onion2 cup beef broth2 large garlic cloves, minced2 large carrots, peeled, cut into very thin

2½-inch strips2 bunches spinach, chard, mustard greens,

kale, or turnip greens, stems removed, (½ lb each) coarsely torn

as needed nonstick spray coating

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1. Partially freeze beef. Thinly slice across thegrain into long strips 1/8-inch thick and 3 incheswide.

2. Combine paprika, oregano, chili powder, garlicpowder, black pepper, red pepper, and drymustard. Coat strips of meat with the spicemixture.

3. Spray a large heavy skillet with nonstick spraycoating. Preheat pan over high heat.

4. Add meat; cook, stirring for 5 minutes.

5. Add potatoes, onion, broth, and garlic. Cookcovered, over medium heat for 20 minutes.

6. Stir in carrots, lay greens over top, and cook,covered, until carrots are tender, about 15 minutes.

7. Serve in large serving bowl, with crusty breadfor dunking.

Yield: 6 servings—Serving Size: 7 oz

Each serving provides:

Calories: 342

Total fat: 4 g

Saturated fat: 1 g

Sodium: 101 mg

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Spaghetti WithTurkey MeatSauce

Using nonstickcooking spray,ground turkey,herbs, and noadded salt helps tomake this classic

dish delicious and healthy. You can also use pre-prepared sauce to reduce chopping — but look forlow-salt, low-fat sauces. For variety, try addingsome chopped kalamata olives to the sauce,chopped artichoke hearts, or some lightly-steamedbroccoli florets.

Ingredients

as needed nonstick cooking spray1 lb ground turkey1 can (28 oz) tomatoes, cut up1 cup finely chopped green pepper1 cup finely chopped onion2 cloves garlic, minced1 tsp dried oregano, crushed1 tsp black pepper1 lb spaghetti or other pasta, uncooked

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1. Spray a large skillet with nonstick spray coating.Preheat over high heat.

2. Add turkey; cook, stirring occasionally, for 5minutes. Drain fat and discard.

3. Stir in tomatoes with their juice, green pepper,onion, garlic, oregano, and black pepper. Bring toa boil; reduce heat. Simmer covered for 15minutes, stirring occasionally. Remove cover;simmer for 15 minutes more. (If you like acreamier sauce, give sauce a whirl in your blenderor food processor.)

4. Meanwhile, cook spaghetti in unsalted water.Drain well.

5. Serve sauce over spaghetti.

Yield: 6 servings—Serving Size: 5 oz sauce and 9 oz spaghetti

Each serving provides:

Calories: 350

Total fat: 5 g

Saturated fat: 1 g

Sodium: 280 mg

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Italian Vegetable Bake

This colorful low-sodiumvegetable baked dish isterrific by itself or dolled upwith such added ingredientsas cooked turkey sausage,firm tofu, black olives, ormeatballs. You can alsoomit or substitute vegetablesas you wish — the flavorcomes from the herbs andslow cooking.

Ingredients

1 can (28 oz) whole tomatoes1 medium onion, sliced½ lb fresh green beans, sliced½ lb fresh okra, cut into ½-inch pieces

or ¾ cup 10-oz package frozen okra

¾ cup finely chopped green pepper2 tbsp lemon juice1 tsp chopped fresh basil, or 1 tsp dried

basil, crushed1½ tsp chopped fresh oregano leaves, or

½ tsp dried oregano, crushed3 medium (7-inch long) zucchini, cut into

1-inch cubes1 medium eggplant, cut into 1-inch cubes2 tbsp grated parmesan cheese

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1. Drain and coarsely chop tomatoes. Save liquid.Mix together tomatoes and reserved liquid, onion,green beans, okra, green pepper, lemon juice, andherbs. Cover and bake at 325º F for 15 minutes.

2. Mix in zucchini and eggplant and continuebaking, covered, 60 to 70 more minutes or untilvegetables are tender. Stir occasionally.

3. Sprinkle top with parmesan cheese just beforeserving.

Yield: 18 servings—Serving Size: ½ cup

Each serving provides:

Calories: 36

Total fat: less than 1 g

Saturated fat: less than 1 g

Sodium: 86 mg

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Tasty Baked Solewith Spinach

You can use any mild-flavored fish for thisrecipe. A scantamount of oil andpart-skim mozzarellacheese give this lowerfat dish aMediterranean flavor.

You can also use chard instead of spinach for aslightly different flavor.

Ingredients

as needed nonstick cooking spray 1 tsp olive oil ½ lb fresh mushrooms, sliced½ lb fresh spinach, chopped ¼ tsp oregano leaves, crushed 1 clove garlic, minced1½ lb sole fillets or other white fish 2 tbsp sherry or lemon juice4 oz (1 cup) part-skim mozzarella cheese,

grated

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1. Preheat oven to 400º F.

2. Spray a 10x6-inch baking dish with nonstickcooking spray.

3. Heat oil in skillet; sauté mushrooms about 3minutes or until tender.

4. Add spinach and continue cooking about 1minute or until spinach is barely wilted. Removefrom heat; drain liquid into prepared baking dish.

5. Add oregano and garlic to drained sautéedvegetables; stir to mix ingredients.

6. Divide vegetable mixture evenly among fillets,placing filling in center of each fillet.

7. Roll fillet around mixture and place seam-sidedown in prepared baking dish.

8. Sprinkle with sherry or lemon juice, then gratedmozzarella cheese. Bake 15 to 20 minutes or untilfish flakes easily. Lift out with a slotted spoon.

Yield: 4 servings—Serving Size: 1 fillet roll.

Each serving provides:

Calories: 262

Total fat: 8 g

Saturated fat: 4 g

Sodium: 312 mg

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Mouth-WateringOven-Fried Fish

For variety, try thishealthy fish recipe withany kind of fish. Ifsqueezing lemons forjuice is difficult, youcan use store-boughtlemon juice. Try thisdish with the sautéedgreen beans (below)

and brown rice, whole-grain couscous, or any kindof potatoes.

Ingredients

2 lbs fish fillets1 tbsp lemon juice, fresh ¼ cup skim milk or 1% buttermilk 2 drops hot pepper sauce1 tsp fresh garlic, minced¼ tsp white pepper, ground¼ tsp salt ¼ tsp onion powder ½ cup crumbled cornflakes, bread

crumbs, or wheat germ 1 tbsp vegetable oil (for greasing baking

dish) 1 lemon, cut in wedges

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1. Preheat oven to 475° F.

2. Wipe fillets with lemon juiceand pat dry.

3. Combine milk, hot peppersauce, and garlic.

4. Combine pepper, salt, andonion powder with cornflake crumbs and place ona plate.

5. Let fillets sit in milk briefly. Remove and coatfillets on both sides with seasoned crumbs. Letstand briefly until coating sticks to each side offish.

6. Arrange on lightly oiled shallow baking dish.

7. Bake 20 minutes on middle rack withoutturning.

8. Cut into 6 pieces. Serve with fresh lemon.

Yield: 6 servings—Serving size: 1 cut piece

Each serving provides:

Calories: 183

Total fat: 2 g

Saturated fat: less than 1 g

Sodium: 325 mg

“The smell and tasteof things remain

poised a long time,like souls, ready to

remind us....”

Marcel Proust

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New Orleans RedBeans

This vegetarian maindish is virtually fat-free, and chock full ofvegetables. Thesebeans are classicallyserved with white rice,but try them with aquick-cooking brown

rice for extra flavor, fiber, and nutrients. To avoidchopping you could use a food processor or driedonion, celery, and parsley flakes. Frozen choppedonions or other vegetables are also sometimesavailable.

Ingredients

1 lb dry red beans2 qt water1½ cup chopped onion1 cup chopped celery4 bay leaves1 cup chopped green pepper3 tbsp chopped garlic3 tbsp chopped parsley2 tsp dried thyme, crushed1 tsp salt1 tsp black pepper

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1. Pick through beans to remove bad beans orstones; rinse thoroughly.

2. In a large pot combine beans, water, onion,celery, and bay leaves. Bring to a boil; reduceheat. Cover and cook over low heat for about 1½ hours or until beans are tender. Stir. Mashbeans against side of pan.

3. Add green pepper, garlic, parsley, thyme, salt,and black pepper. Cook, uncovered, over low heatuntil creamy, about 30 minutes. Remove bayleaves.

Yield: 8 servings—Serving Size: 1¼ cup

Each serving provides:

Calories: 171

Total fat: less than 1 g

Saturated fat: less than 1 g

Sodium: 285 mg

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Quick Green BeanSauté

This quick and easysauté uses ingredientsthat are usually athome already. Youcan also substituteother types ofvegetables, such asbroccoli and spinach,for the green beans.

Ingredients

1 lb fresh or frozen green beans, cut in 1-inch pieces

1 tbsp vegetable oil1 large yellow onion, halved lengthwise

and thinly sliced½ tsp salt1/8 tsp black pepper1 tbsp fresh parsley, minced

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1. If using fresh green beans,cook green beans in boilingwater for 10 to 12 minutes orsteam for 2 to 3 minutes untilbarely fork tender. Drain well.If using frozen green beans,thaw first.

2. Heat oil in a large skillet. Sauté onion untilgolden.

3. Stir in green beans, salt and pepper. Heatthrough.

4. Toss with parsley before serving.

Yield: 4 servings—Serving Size: ¾ cup

Each serving provides:

Calories: 64

Total fat: 4 g

Saturated fat: less than 1 g

Sodium: 282 mg

“The preparation ofgood food is merely

another expression ofart, one of the joys of

civilized living…”

Dione Lucas

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Moist and TastyApple CoffeeCake

Apples and raisinsprovide themoistness, whichmeans less oil canbe used in this lowsaturated fat, low-sodium coffeecake.

Ingredients

5 cup tart apples, cored, peeled, chopped1 cup sugar1 cup raisins½ cup pecans, chopped¼ cup vegetable oil2 tsp vanilla1 egg, beaten2½ cup sifted all-purpose flour1½ tsp baking soda2 tsp ground cinnamon

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1. Preheat oven to 350º F.

2. Lightly oil a 13x9x2-inch pan.

3. In a large mixing bowl, combine apples withsugar, raisins, and pecans; mix well. Let stand 30 minutes.

4. Stir in oil, vanilla, and egg. Sift together flour,baking soda, and cinnamon; stir into apple mixtureabout 1/3 at a time, just enough to moisten dryingredients.

5. Turn batter into pan. Bake 35 to 40 minutes.Cool cake slightly before serving.

Yield: 20 servings—Serving Size: 3½-inch x 2½-inch piece

Each serving provides:

Calories: 188

Total fat: 5 g

Saturated fat: less than 1 g

Sodium: 68 mg

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Rainbow Fruit Salad

Good as a side dish ordessert, this salad madefrom fresh fruit isnaturally low in fat,saturated fat, andsodium. You can varythe types of fruithowever you want toplease your own palette

or to choose fruits that are in-season (and, thus,less expensive).

Ingredients

Fruit salad:1 large mango, peeled and diced2 cup fresh blueberries2 bananas, sliced2 cup fresh strawberries, halved2 cup seedless grapes2 nectarines, unpeeled and sliced1 kiwi fruit, peeled and sliced

Honey orange sauce:1/3 cup unsweetened orange juice2 tbsp lemon juice1½ tbsp honey¼ tsp ground gingerdash nutmeg

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1. Prepare the fruit.

2. Combine all the ingredients for the sauce andgently mix.

3. Just before serving, pour honey orange sauceover the fruit.

Yield: 12 servings—Serving Size: 4 oz cup

Each serving provides:

Calories: 96

Total fat: 1 g

Saturated fat: less than 1 g

Sodium: 4 mg

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Mousse à laBanana

This fast, creamydessert is low insaturated fat andsodium.

Ingredients

2 tbsp low-fat (1%) milk4 tsp sugar1 tsp vanilla1 medium banana, cut in quarters1 cup plain low-fat yogurt8 ¼-inch banana slices

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1. Place milk, sugar, vanilla,and banana in blender.Process 15 seconds at highspeed until smooth.

2. Pour mixture into a small bowl; fold in yogurt.Chill. Spoon into 4 dessert dishes; garnish eachwith 2 banana slices just before serving.

Yield: 4 servings—Serving Size: ½ cup

Each serving provides:

Calories: 94

Total fat: 1 g

Saturated fat: 1 g

Sodium: 47 mg

“Laughter is brightestwhere food is best.”

Irish Proverb

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“No-Cook” Nutritious Meals andSnacks

Breakfast

• A half a bagel, whole-wheat toast, or pitabread spread with athin layer of peanutbutter or light creamcheese.

• Low-fat yogurt mixed with berries or other fruitand cereal, such as Cheerios or Grapenuts.

• Low-fat cottage cheese with fresh cut-up fruitand a few wheat crackers.

• Any whole-grain cereal with skim milk toppedwith berries, banana slices, or other fresh fruit.

• A delicious breakfast shake made with 8ounces of orange juice, strawberries, a bananahalf, and 3 tablespoons of low-fat vanillayogurt. Combine all of the ingredients in ablender and blend for a few seconds.

Lunch or Dinner• Buy ready-to-eat bagged salads in the produce

section of supermarkets; many are pre-washed.You can add other sliced raw vegetables forvariety. For more protein, add drained tuna orcanned beans such as garbanzo or kidney beansthat have been washed and drained (to reducesodium content), and a sprinkling of shreddedcheese.

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• Fill pita bread with any low-fatmeat (sliced turkey, tuna,leftover cold chicken) andlettuce, tomato, slicedmushrooms, bell pepper,chopped celery or any other rawvegetable. Garnish withmustard, reduced-fatmayonnaise, or low-calorie dressing if desired.

• A cold plate of sliced fresh fruits and cottagecheese topped with sliced almonds.

Snacks

• Low-fat yogurt or cottagecheese

• Lower-fat cookies such as Fig Newtons, graham crackers, ginger snaps,vanilla wafers

• Any fresh fruit or raw vegetable (baby carrots,bell pepper slices)

• Air-popped popcorn spritzed with a butter-flavored spray (found on the same supermarketshelves as regular butter and margarine)

• A handful of unsalted almonds

• Pretzels (choose unsalted varieties to reducesodium)

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More Information

National Resources

5 A Daywww.5aday.com

American Dietetic Association216 W Jackson Boulevard, Suite 800Chicago, IL 60606-6995(800) 366-1635www.eatright.org

Center for Nutrition Policy and Promotion, USDA1120 20th Street, NW, Suite 200, North LobbyWashington, DC 20036(703) 305-7600www.usda.gov/cnpp

Center for Science in the Public Interest1875 Connecticut Ave., NW, Suite 300Washington, DC 20009-5728(202) 332-9110www.cspinet.org

Food and Nutrition Information CenterNational Agricultural Library, USDA10301 Baltimore Boulevard, Room 304Beltsville, MD 20705-2351(301) 504-5719www.nal.usda.gov/fnic

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Gateway to Reliable Consumer Health InformationNational Health Information CenterU.S. Department of Health and Human ServicesP.O. Box 1133Washington, DC 20013-1133www.healthfinder.gov

National Institute on Aging Information CenterBuilding 31, Room 5C27Bethesda, MD 20892(202) 619-7501www.aoa.gov/elderpage.html#ap

Food and Drug Administration200 C Street, SWWashington, DC 20204(888) 463-6332www.fda.gov

Cancer Information ServiceOffice of Cancer CommunicationsNational Cancer InstituteBuilding 31, Room 10A169000 Rockville PikeBethesda, MD 20892(800) 422-6237www3.cancer.gov/hpage/cis.htm

Food Safety and Inspection Service, USDAFood Safety Education Staff1400 Independence Avenue, SWRoom 2942SWashington, DC 20250(202) 720-8594www.fsis.usda.gov

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Gateway to Government Food Safety Informationwww.foodsafety.gov

Meals On Wheels Association of America (MOWAA)1414 Prince Street, Suite 302Alexandria, VA 22314(703) 548-5558www.mowaa.org

Local ResourcesMost towns have resources you can turn to forinformation about nutrition programs, help withshopping or cooking, and programs that encourageolder adults. Look in the phone book for thefollowing:

• Public Health Department of your city or town

• Cooperative Extension

• American Red Cross

• Heart Association

• Cancer Society

• Dietetic Association