Have squash for good health

Try butternut squash this weekend. Peel, cut in half, scoop out seeds and roast with a little olive oil and sea salt. About 40 calories for a half cup of cubes (before adding oil) and 3 grams of fiber. 

Irene Maher, Staff Health Writer

Avocadoes pack a healthy punch

Local grocery stores have a bumper crop of enormous, bright green avocadoes. A half cup of cubes has about 120 calories, plus fiber, potassium and even a little calcium. Yes, they're high in fat, but it's mostly the good, unsaturated kind. So, enjoy a few slices on a salad or on a plate of beans and rice.

Irene Maher, Staff Health Writer

Watch the clock for food safety

Prevent food poisoning at your barbecue or picnic today. Chicken, burgers, deviled eggs, mac & cheese, etc, anything that's cooked or perishable shouldn't sit out for more than an hour when the temperature hovers around 90 degrees or higher; in air conditioning, 2 hours is the limit. Put these foods back on the heat or in the fridge when time is up. 

Irene Maher, Staff Health Writer

Cracking the flavor of eggs

If you've been avoiding eggs because of cholesterol and, like me, can't stand the flavor of egg whites, simply beat in 1 whole egg to a small carton of liquid egg substitute. Be sure to use the entire amount in a day or so. Must have meat? Choose ham over bacon and sausage. Sandwich your scramble on a whole grain hot dog or sub roll for a meal on the go.

Irene Maher, Staff Health Writer

Healthy, easy, delicious. What more do you want?

Looking for another way to use the great watermelon that's in the stores now, we found this recipe for watermelon, feta and arugula salad with balsamic glaze in the June issue of Bon Appetit.

With just four ingredients, it's so simple, we made it in the Times' photo studio, passed it over to be photographed, and that's the last we saw of it. Our colleagues soon descended and pronounced it delicious.

 We think it would be great alongside grilled chicken or fish. Hope you enjoy it, too. And if you have a healthy, easy, delicious recipe, please let us know -- we'd love to pass it along.

Watermelon, feta, and arugula salad with balsamic glaze
Servings: 8

1 (5-ounce) package baby arugula
8 cups seedless watermelon, in 3/4-inch cubes or balls
1 (7-ounce) package feta cheese, crumbled
2 tablespoons balsamic vinegar glaze *
Pepper to taste
Arrange arugula over large platter. Scatter watermelon, then feta over arugula. Drizzle with balsamic glaze and sprinkle with pepper.
* Balsamic vinegar glaze can be found in the vinegar section at many supermarkets (we found it in Publix). If unavailable, boil 3/4 cup balsamic vinegar in a small saucepan until reduced to 3 tablespoons, 6 to 7 minutes.

Nutritional information per serving: 126 calories, 6.2g fat, 22.1mg cholesterol, 289.2mg sodium, 1.2g fiber, 5.2g protein.
Source: July 2009 Bon Appetit

Grocery shopping? Check this out.

As we say in this week's Personal Best cover story, your friendly neighborhood supermarket can be a real jungle -- if you don't have a good battle plan.

Fortunately, St. Petersburg nutritionist Melissa Gallagher, who works out of her Healthy Being Wellness Boutique, and Niki Middlekauff, a registered dietitian at Bayfront Medical Center, are here to help us navigate the maze with tips to fill your basket with foods that are good for you -- and your wallet.

While you're at the grocery ... We're always on the lookout for new and healthy foods, and were pleased to see these items on the list of Fitness magazine's 50 most delicious, healthiest packaged foods in its July-August issue. We can vouch for these, and plan to try more:

Best Yogurt: Fage Total 0% (per 6-ounce container: 90 calories)
Best Bagel: Thomas’ Hearty Grains 100% Whole Wheat (per bagel: 240 calories)
Best Cheddar Cheese: Cracker Barrel Reduced-Fat Extra Sharp (per ounce: 90 calories)
Best Pasta: Barilla Whole Grain Penne (per 2 ounces: 200 calories)
Best Hummus: Sabra Classic (per 2 tablespoons: 70 calories)
Best Frozen Yogurt: Edy’s Slow Churned Yogurt Blends Vanilla (per half cup: 100 calories)

Charlotte Sutton, health and medicine editor

photo of Melissa Gallagher: Chris Zuppa l Times

Keep potatoes healthy

Try a naked baked potato tonight. Buy small spuds, 8 ounces or less to keep calories below 250. Scrub skins and bake or microwave. Serve with a sprinkling of gourmet sea salt flakes or pepper and herb mixes. Still not enough? Try your favorite salsa, a spoonful of plain yogurt, low fat sour cream, bottled reduced calorie salad dressing or a drizzle of thick balsamic vinegar. Be sure to eat the skin.

Irene Maher, Staff Health Writer

Healthy dining: half baked

When eating out, ask for mixed vegetables, a broth based cup of soup, extra salad, sliced tomatoes, or fruit instead of a potato. If you gotta have a spud, order it baked and ask for just half on your plate. Restaurant baked potatoes weigh 12 ounces or more and rack up close to 400 calories- before toppings like butter, sour cream, cheese and bacon bits! 

Irene Maher, Staff Health Writer

Healthy dining: small plates satisfy

When eating out, don't be afraid to order an appetizer for your main course. And don't be afraid to ask if a main course on the menu can be served in an appetizer portion. These smaller sized items are less likely to leave you feeling stuffed and, if you can't resist a high fat, high calorie choice, there will less of it to work off on the treadmill later. Steer away from anything that's battered and fried. Ask if fried items can be grilled.

Irene Maher, Staff Health Writer

Healthy dining off the menu

Don't even look at the menu when eating out. There's just too much temptation. Instead tell your server you'd like something healthy like a small salad, a vegetable or broth based soup, grilled chicken or fish and fresh veggies. See what the kitchen will do for you, then frequent those restaurants willing to fill your special requests. Remember to skip the bread basket, nacho appetizers and froofy cocktails.

Irene Maher, Staff Health Writer