Reading labels when you're shopping for healthy foods will help you figure out serving size, calorie content, as well as how much fat, salt, sugar and cholesterol a food has and whether you want to include it in your eating plan. Below are a few pointers to make it easier for you to use nutrition labels to make quick, informed food choices that contribute to a healthy diet.

1. Start with the serving size and the number of servings in the container. The size of the serving influences the number of calories and the nutrient amounts listed on the top part of the label.

2. Check the calories and the calories from fat. The calorie section of the label can help you manage your weight. It is important to remember that the number of servings you consume determines the number of calories you actually eat.

3. Look at the nutrient section on the label. It shows you some key nutrients that impact your health. Use this section to help limit the nutrients you want to cut back on (total fat, saturated fat, cholesterol and sodium). You can also use it to increase those nutrients you need to consume in greater amounts (dietary fiber, vitamin A, vitamin C, calcium and iron).

4. The % Daily Values (%DV) are based on the Daily Value recommendations for key nutrients but only for a 2,000 calorie diet. The % DV helps you determine if a serving of food is high or low in a nutrient. 5%DV or less is low and 20% or more is high.

5. Ingredients are listed in descending order of weight. The main ingredient is listed first and the smallest ingredient is listed last. Avoid foods that list sugar, high fructose corn syrup, hydrogenated or partially hydrogenated oils, and enriched flour or bleached flour. Choose foods that have natural ingredients.

To eat healthy foods, you don't have to drastically change the way you shop. It is helpful to plan ahead and make a list of all the different items you need for your major meals and snacks. Try to stick to your list, but don't let your list prevent you from trying new healthy foods. Fresh foods located on the perimeter of the store are generally better than prepackaged foods because you can control what extra ingredients you add. Enjoy your shopping.

Before people develop Type 2 diabetes, they almost always have "pre-diabetes" -- blood glucose levels that are higher than normal but not yet high enough to be diagnosed as diabetes. Recent research has shown that some long-term damage to the body, especially the heart and circulatory system, may already be occurring during pre-diabetes.

Pre-diabetes is a serious medical condition that can be treated. The good news is that the recently completed Diabetes Prevention Program study conclusively showed that people with pre-diabetes can prevent the development of type 2 diabetes by making changes in their diet and increasing their level of physical activity. They may even be able to return their blood glucose levels to the normal range.

Knowing what to eat can be confusing. Here are a few tips on making healthful food choices for you and your entire family.

• Eat vegetables and fruits. Try picking from the rainbow of colors available to maximize variety. Try non-starchy vegetables such as spinach, carrots, broccoli or green beans with meals.
  
  
• Choose whole grain foods over processed grain products. Try brown rice with your stir fry or whole wheat spaghetti with your favorite pasta sauce.
  
  
• Include dried beans (like kidney or pinto beans) and lentils into your meals.
  
  
• Choose water and calorie-free "diet" drinks instead of regular soda, fruit punch, sweet tea and lemonade.
  
  
• Eating too much of even healthful foods can lead to weight gain. Watch your portion sizes.

Stacey Whittle, RD, CPT and Dorothy Bernet, MS, RD, CPT are Co-Founders of Healthy By Design Nutrition Specialists in Santa Monica, CA. For more information visit their website at:www.HealthyByDesignNutrition.com

Eating out isn't just for special occasions anymore. It is a part of our lives, whether it's a business lunch, fast-food meal with the kids, or a stop at Starbucks, it's easy and it's quick. Many restaurants are creating healthy options low in saturated fat, sodium and cholesterol, but the healthy items aren't always that obvious.

According to Healthy Dining in Los Angeles Restaurant Guide, "Restaurant meals often have 1,000 - 2,000 calories and 50 - 100 grams of fat. The sodium and cholesterol content of many restaurant meals is also higher than you'd think. Portion sizes tend to be large. And butter, oil, cream, cheese, and salt are frequently added to achieve the taste and texture many Americans expect."

The good news is that you can eat out and still eat healthy. It may take a little extra effort but once you get the hang of it, it will become second nature. Use these tips to help you order exactly what you want:

• If you don't know what is in a dish, ask.
• To help control your weight, have a smaller portion, share your entrée or put half of your meal in a to-go box to enjoy another time.
• Ask for sauces and dressings on the side, so you can control the amount you eat or skip them completely.
• Eat slowly. The first three bites of any dish are the best.
• Ask for substitutions. Instead of french fries, request a double order of a vegetable.
• Limit alcohol, which adds calories but no nutrition to your meal.
  

Too busy to cook? If your notion of making dinner is making reservations and you're also trying to eat more healthfully, a new website may be the answer to your quandary.

Log onto www.HealthyDiningFinder.com to search for restaurants around the country that offer a selection of healthier menu items. Up to 10 menu items are listed for participating restaurants, along with the nutrition information - fat, calories, sodium and other key nutrients.

The Cooper Institute states that 10,000 steps a day meets the US Surgeon General's recommendation of daily physical activity for optimum health and fitness. I encourage you to get a pedometer and see how active you really are. You might be surprised how many (or how few) steps you get in each day.

Wear a pedometer for a week to determine your average steps per day. Then aim to increase your average daily steps by 1,000. Continue to increase each week and you should be averaging 10,000 steps in no time.