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How to eat right — and love it

Nutrition is the missing piece in most fitness plans. Diets don't work. What's effective is improving your eating patterns, perhaps best accomplished one food or one meal at a time.

The good news: You can learn to love what's good for you.

No one said it will be, ahem, a piece of cake, though clearly you will be able to have a slice on occasion.

"I tell clients, don't try to be perfect; healthy eating habits should guide, not rule, you," says Julie Burns, who operates SportFuel nutrition consulting and advises the Chicago Bulls, Chicago Blackhawks and Northwestern University sports teams. As a strategy, don't think in terms of denying yourself tasty, unhealthful foods in favor of unpalatable healthful foods, says Dr. Walter Willett, chairman of the nutrition department at Harvard School of Public Health and a professor at Harvard Medical School. Instead, he recommends finding new favorite foods.

"When I was growing up in Michigan, olive oil was the small bottle on the back top shelf in the pantry turning rancid," said Willett, author of the new best-selling book "Eat, Drink and Be Healthy" (Simon & Schuster, $25). "Now, it is clearly one of the best foods you can eat daily, and it makes your meals taste better."

For Willett, olive oil is now something he craves.

"I love it with a good whole-grain bread while having a great salad with nuts," said Willett.

Nuts are another food brimming with fats (the healthy, unsaturated kind) that should be part of your diet even if you have abandoned them for weight control.

Studies have shown almonds and walnuts can help prevent heart disease and certain cancers; a Purdue study indicates a handful of peanuts before a meal better helps you avoid overdoing it on fats at mealtime than does a snack of plain rice cakes.

Just last month, a new study showed potential for a daily handful of pecans to decrease low-density lipoprotein, the LDL cholesterol that clogs arteries.

Training the palate to crave less sugar and salt can be easier than it sounds. For one thing, "good" fats (also in salmon, flaxseed, canola and sunflower oils, among other foods) can retain flavor and richness.

For another, Burns is determined that clients shouldn't feel deprived of culinary treats. But she does recommend completely giving up sweets for two to three weeks to get started.

"You need the time to shake it from your system," said Burns. Often after just two or three weeks, people can't go back to eating their same sugary foods and beverages.

"They taste too sweet," said Burns.

Susan Allen, a Chicago-area nutritionist in private practice, said some clients wean themselves off full-strength orange juice. They choose instead to stick with her recommended half-juice, half-water mixture.

"You can wean off unwanted fats, too," said Allen. "Whole-milk drinkers swear they could never drink nonfat milk, that it's worse than water. Yet if they slowly switch down to 2 percent, then 1 percent, then nonfat milk, their taste buds will go along. Pretty soon, they think whole milk is awful and way too thick."

Willett said decreasing salt intake is possible with barely a blip on the flavor radar. He suggests trying recipes with half the salt that's called for (you can do the same with sugar, said Allen, without altering taste).

In his book, Willett challenges the U.S. Department of Agriculture's Food Guide Pyramid. He said it unduly emphasizes breads, cereals, rice and pasta (six to 11 daily servings) and dairy products (two to three servings) while underestimating the health value of nuts and legumes.

Willett's revamped "Healthy Eating Pyramid," based on hundreds of research studies, calls for whole-grain foods and plant oils (olive, canola, soy, corn, sunflower, peanut) in abundance along with the expected generous daily helpings of vegetables and fruits.

Willett puts nuts and legumes as the next priority, then relegates dairy products to one serving per day, saying our calcium requirements can be met easily with frequent consumption of leafy green vegetables and/or a calcium supplement. He places red meat, butter, processed grains (white rice, white bread, pasta), potatoes and sweets at the "use sparingly" top of the pyramid. Plant oils fit the same niche on the USDA model.

Willett says the pyramid's biggest flaw is that it leads Americans to believe that all fats are bad by encouraging spare use of plant oils that are high in cholesterol-busting unsaturated fats. Willett also takes exception with the USDA assumption that "protein is protein." He argues that nuts, beans and legumes are superior choices to, say, red meat and even poultry, and touts consuming fish two or three times per week.

For Madison, Wis.-based nutritionist and researcher Ellyn Satter, training the palate might be best accomplished by planning ahead.

"I encourage people to have regular meals prepared at home," said Satter, author of "Secrets of Feeding a Healthy Family" (Kelcy Press, $16.95). "Eating on a set schedule means you will automatically get away from junk and convenience foods."

Satter said one mistake many parents make — letting children give up on foods such as broccoli or whole grains too soon — is also made by many adults. Rather than make a meal featuring only new foods, she suggests pairing less-familiar foods with old favorites. Another tip is not assuming one brand of, say, whole-wheat pasta is how every brand tastes.

When fitness is the mission, never underestimate the power of physical activity along with training the palate. The ultimate base of Willett's "Healthy Eating Pyramid" is daily exercise. Burns said the simple act of drinking more water each day and finding ways to boost your physical activity create a natural momentum for the body.