Healthy living can mean changing the way families prepare and eat food. Nutrition experts suggest that a healthy diet includes cutting back on high-fat and high-sugar foods and eating more fruits, vegetables and whole grains. With a little planning, it is not difficult to prepare food in a healthy way without sacrificing flavor.

Prepare your favorite recipes by making small adjustments and reducing the amount of fat and calories. Adapt recipes by making strategic adjustments in the ingredient list or the method of cooking. Begin with low-fat ingredients and use a cooking method that requires little or no fat. Healthful preparation methods include steaming, sautéing, broiling, grilling, roasting and baking. As an example, reduce the fat in gravy by placing meat drippings in the refrigerator and removing the hardened fat before preparing the gravy. To flavor vegetables, use herbs and spices or low-sodium, meat-flavored bouillon rather than butter, margarine, oil, fatback, ham hocks or gravy. When a small amount of fat is called for choose products that are liquid at room temperature, such as canola or olive oil, instead of shortening, lard or butter.

Evaluate your family’s fat intake. As you take an inventory of all the sources of fat, remember to include hidden sources such as salad dressing, processed cookies, crackers and chips. Be sure to include foods eaten away from home, and remember that food prepared in restaurants, both fast food and full service, typically contain higher amounts of fat and calories than those prepared at home.

Choose lean cuts of meat. A 3-ounce serving of meat (about the size of a deck of cards) is an appropriate portion size and provides adequate protein. Good choices for lean protein are the white meat of chicken or turkey without skin, beef tenderloin, pork loin and seafood without breading or topping. By trimming excess fat before you cook, you can remove 100 to 120 calories for each tablespoon of fat that’s trimmed away.

Numerous products on the market can help you make better choices in the dairy case. Make low-fat substitutions in favorite recipes. For example, substitute skim milk for whole milk; nonfat skim evaporated milk for cream; nonfat yogurt or nonfat sour cream for sour cream; and two egg whites for a whole egg.

Have fresh fruits and vegetables available and ready to eat on the counter or in the refrigerator. Increase the amount of vegetables added to casseroles, soups, stews and pasta dishes. Take advantage of convenient options such as precut, cleaned and packaged fresh fruit and vegetables. Frozen, diced or canned fruits and vegetables are also convenient and nutritious options.

Avoid eating snack food directly from the bag or box; instead, get in the habit of measuring out a serving into a small container and put away the bag or box with the remaining product.

Choose water, nonfat milk and 100 percent fruit juice (avoid large serving sizes) or seltzer mixed with 100 percent juice instead of soda, tea or coffee.

Eating smart does not have to be difficult. With a little planning your family can take small steps that make a big difference toward a healthier lifestyle.

Visit Extension’s Successful Family Learning Center at the Southern Women’s Show at the Greensboro Coliseum Sept. 29 – Oct. 1 to learn more about how to eat smart. While there, attend cooking stage presentations on “Eating Smart on the Run,” at 11:30 a.m. on Sept. 29 and 30, and at 1:30 p.m. on Oct.1.