good info for better eating

To get you started in new directions for your life as a cook and eater in 2010, we asked people with real-life experience to offer up tips for making life better, in and out of the kitchen. Try these on for size.

1 Eating healthfully.

From chef Jon Dubay of Blynk Organic in Charlotte.

"Each day, replace one unhealthy snack with fruit. Think about what you eat (and) detect the unhealthiest snack - the high-calorie smoothie, the chips, the candy." Choose a variety of fresh fruits you like and take them to work or have them ready on your kitchen counter.

"Fruits help strengthen your immune system, decrease the risk of cancer, and if they replace an unhealthy snack, will help you lose weight."

2 Cutting fat.

From Denise Hairston of Charlotte, founder of the Black Women's Health Network ( www.blackwomenhealth.org) and author of "Meatless Soul Food" (self-published, 2009).

"Bake, boil, steam or poach rather than fry." To get crunchy results without frying, oven-fry in a 425- to 450-degree oven. Dip meats or vegetables in milk, then in bread crumbs and place on a cookie sheet or shallow pan coated with cooking spray, and spray the breaded item for extra-crispy texture.

"Panko (Japanese-style bread crumbs) are best for oven-frying. They don't get soggy on the bottom like regular bread crumbs."

3 Saving money.

From Tara McAlister, Charlotte Observer columnist and a blogger on www.momscharlotte.com.

"Look at leftovers in a whole new way." Use bread left at dinner to make croutons; put leftover mashed potatoes or grits into muffin tins, top with cheese or bread crumbs and bake for a new side item; or combine leftover chicken and beef to make quesadillas.

4 Cooking better.

From food writer Debbie Moose of Raleigh, author of several cookbooks, including "Fan Fare."

"Refresh your repertoire. Break away from those standby recipes once in a while. Trying something different can change how you look at preparing meals. Pick a recipe you've always been curious about from a cookbook. Ask a friend for her favorite, or start an online recipe exchange among your friends. Or cruise an ethnic market for new ingredients to spice up those old standbys."

5 Baking better.

From food writer Nancie McDermott of Chapel Hill, author of "Southern Cakes."

"Do what Grandmama did - bake a lot. Bake every day if you can, or at least three times a week, and not only for company or show. Make sure you do the same thing over and over again. It's the secret to biscuits, pie crust, caramel icing, poundcake, yeast bread, meringue, cornbread, tea cakes, all those old-school baking triumphs...

"Things come to you over time, and doing it as an everyday endeavor lightens you up - less performance, more just showing up and giving it a shot."

6 Feeding kids.

From Dean McCord, Raleigh attorney and food blogger ( varmintbites.com), and father of four children, ages 9, 11, 14 and 15.

"Here's a tip that has saved my wife's sanity. She put together a comprehensive list of dinner options for the kids, broken down into proteins, starches, fruits and vegetables.

"On Sunday morning, one child chooses the meals for the week, ensuring there is a balance across the board. I shop for the necessary items that day, and if advanced preparation is needed (such as stuffed shells), we do that, too. The next Sunday, another child gets to choose. And so on."

7 Feeding teenagers.

From Cheri Wiles, Charlotte blogger ( cheri-femininewiles.blogspot.com and www.momscharlotte.com) and a single parent with two teens.

"Be very flexible when it comes to scheduling meals. My kids have plenty of after-school and social activities, and it is too easy and tempting to just grab fast food en route to an activity. I've got a couple of quick-to-prepare, one-pot recipes I can use on busy nights. I also keep chicken stock with chopped chicken in the freezer, for making a quick and hearty chicken-orzo-vegetable soup."

8 Planning ahead.

From Andrea Weigl, food writer for The News & Observer.

"Create space to stock up. What helps me really save money is my strategy of only buying the loss leaders (deeply discounted items) at the grocery stores and a few perishables: milk, bread, eggs, produce.

"To take advantage of sales, I had to make space. My husband turned an underused hall closet into a pantry and we bought a second refrigerator for $50. Once I had pantry and freezer space, I could wait for a really good deal to stock up.

"Now I plan a week's worth of meals based on what I have on hand, and supplement with the perishables."

9 Widening your repertoire.

From Kathleen Purvis, food editor for The Charlotte Observer.

"I plan most of our meals, but a couple of times a month, I leave one meal blank and make myself come up with dinner from what I have on hand. It helps me use up things I never get around to using, and it teaches me to trust my creativity."

10 Trying new foods.

From Sarah Blacklin, manager of the growers-only Carrboro Farmers Market.

"Sign up for a CSA (community-supported agriculture) box from a farmer. Each week you receive a surprise box of seasonal fresh produce picked that week. Many farmers provide recipes and cooking tips. If you don't want to purchase your own box, you can always share a box with a friend who can be a fun motivator to cook intimidating produce, exchange recipe ideas and share weekly local meals."