In furtherance of this year's theme, "Grab a Bite That's Right'', registered dietitians have been promoting healthier eating habits.

"With everyone in a hurry these days, we are encouraging people to plan ahead so that meals can be both easy and nutritious,'' said president of the Bermuda Dietitians Association, Mrs. Janet Burull. "Far too often fast food means fat foods, and our point is that with a bit of careful planning you can start eating right with less fat.'' To that end, a brochure has been produced for public distribution whose title mirrors the Nutrition Week theme.

In it, quick meal ideas for breakfast in under five minutes, lunch in under 15, and dinner in under 30 are given.

There is also a Guide to Healthy Eating table, showing the required amounts of grain, fruit and vegetables, milk products, meat and alternatives adults should eat every day in order to meet their nutritional requirements.

And finally, there is a test-yourself quiz to determine whether you need to make changes in your diet and lifestyle.

The brochure is free and is available at most major grocery stores.

In addition, the dietitians have drawn up the following recipes for healthier eating: This soup creates a hearty, inexpensive meal and is great warmed up for lunch the next day.

EASY CHICKEN SOUP 3 chicken legs (fat and skin removed) 8 cups water 2 tsp. dried basil 2 tsp. dried thyme or tarragon 1 tsp. garlic powder 2 chicken bouillon cubes BRING ingredients to a boil and simmer for about 30 minutes. Then add: 2 potatoes (cubed) 1 onion (chopped) 2 cups carrots (grated) 2 cup uncooked rice 2 tsp. sugar 1 tsp. curry powder Black pepper to taste Continue to simmer for another hour. Remove chicken legs from the pot and take the meat off the bones. Return the meat to the pot. Yield: 8 servings at approximately 180 4g fat calories per serving.

These moist bran muffins are packed with fibre but contain virtually no fat! BRAN MUFFINS 2 cups all bran cereal with extra fibre 1 3 cups skim milk 1 egg (or 2 whites) 1 cup applesauce 2 tbsp. molasses 1 cup raisins 1 cup brown sugar 1 1 cups flour 1 tbsp. baking powder 1 tsp. cinnamon STIR together flour, sugar, baking powder and cinnamon. Set aside. In large mixing bowl, combine cereal and milk. Let stand about 15 minutes or until cereal softens. Add egg, molasses, stirring only until combined. Portion batter evenly into twelve 2 1 -inch muffin pan cups coated with cooking spray (or foil muffin liners). Bake at 400 degrees F. about 25 minutes. Serve warm.

Approximate nutrient analysis: 122 calories each less than 1g of fat 5g fibre.

Makes 12 muffins.

PASTA WITH CHICKEN AND PEPPERS 4 cups cooked pasta, (bows, shells, ziti) 4 small, boneless, skinless chicken breasts, halved and cut into small 1 '' pieces 1 tsp. garlic powder 1 large onion, halved and sliced 1 large green pepper cut into strips 1 large yellow pepper cut into strips 2 tsp. dried basil 1 tsp. dried oregano 2 cloves of garlic (crushed) 1 15 oz. tin stewed tomatoes 2 oz. feta cheese 1 cup grated Parmesan cheese SPRAY large frying pan or wok with non-stick spray. Season chicken pieces with garlic powder. Brown in frying pan and then add onions and peppers, continuing to saute m. Add basil, garlic, oregano and stewed tomatoes. Cover and simmer for 10 minutes. Stir in cooked pasta. Just before serving sprinkle with 2 oz.

crumbled feta cheese and grated Parmesan cheese.

HONEY-MUSTARD CHICKEN The simple glaze adds flavour without adding any fat calories. Serve on a bed of rice with frozen vegetables for a quick low fat dinner.

1 tbsp. honey 1 1 tsp. Dijon-style mustard 1 1 tsp. lemon juice 1 tsp. poppy seeds 1 tsp. pepper 1 whole medium chicken breast (12 oz.), skinned and halved lengthwise COMBINE honey, mustard, lemon juice, poppy seeds, and pepper in a small bowl.

Stir together well. Rinse chicken and pat dry. Place chicken, bone side up, on the unheated rack of a broiler pan. Broil 4 to 5 inches from heat for 15 minutes. Turn. Continue broiling for 10 minutes. Brush with honey mustard mixture. Broil about 5 minutes more, or till chicken is tender and no longer pink. If desired, garnish with very thin strips of citrus peel. Serves 2.

Nutrition information per serving: 174 calories, 25 grams protein, 9 grams carbohydrate, 3 grams fat.

TURKEY WALDORF SALAD Leave the peel on the apples for extra colour and more fibre. Make the night before and take to work for lunch. Serve with whole wheat roll or bagel.

1 cup cubed cooked turkey or chicken 2 small apples, chopped 1 cup chopped celery 2 green onions, sliced 1 cup plain low fat yogurt 2 tbsp. nonfat or low calorie mayonnaise 2 tsp. lemon juice 1 tsp. sugar COMBINE turkey, apple, celery and green onions in a medium mixing bowl. Stir together yogurt, mayonnaise or salad dressing lemon juice, and sugar in another small bowl. Pour yogurt mixture over turkey mixture. Toss to mix well.

Cover and chill for 1-3 hours. Serve on lettuce leaves, if desired. Serves 2.

Nutrition information per serving: 193 calories, 22 grams protein, 16 grams carbohydrate, 4 grams fat.

FRUITY BREAKFAST DRINK Short on time in the morning? Try this five minute beverage.

1 cup plain, low fat yogurt 2 cup orange juice 1 cup sliced fresh or frozen unsweetened strawberries or peaches 2 ice cubes COMBINE yogurt, orange juice, strawberries or peaches, and honey in a blender container or food processor bowl. Cover and blend or process till smooth. With blender or food processor running add ice cubes one at a time, through opening in lid. Blend till mixture is smooth. Makes 2 servings.

Nutrition information per serving: 83 calories, 3 grams protein, 17 grams carbohydrate, 1 gram fat.

LIGHT GINGERBREAD 2 cups flour 2 tsp. ginger 1 tsp. cinnamon 1 tsp. baking soda 1 tsp. baking powder 1 cup raisins (optional) 1 cup melted margarine 2 egg whites 1 cup brown sugar 1 cup dark molasses 1 cup buttermilk PRE-HEAT oven to 350 degrees F. Spray 9-inch square baking pan with vegetable cooking spray. Combine dry ingredients and raisins, if used, on sheet of waxed paper. In medium mixing bowl, combine remaining ingredients and mix well.

Gradually mix in dry ingredients, beating until smooth. Pour into baking pan and bake for 30 to 40 minutes or until gingerbread tests done. Makes 16 servings. Per Serving with raisins: 160 calories, 3 grams fat, 1 mg.

cholesterol, 200 mg. sodium.

SPICY LENTIL CURRY WHITE FRESH CILANTRO (DAHL) This is an adaption on a traditional Indian recipe. It takes a little longer to prepare, but is delicious over brown rice or pasta on a cold winter evening or chilled on whole wheat crackers or pita bread with a side salad for the summer. This is a vegetarian dish which is fairly high in protein and fibre and low in fat. If you wish a spicier dish increase the amount of red pepper and chili powder.

1 1 cups Dry *Red Lentils 5 cups water 1 cup coarsely chopped onion 1 cup (1 med.) coarsely chopped green pepper 2 bay leaves 2 med. cloves garlic chopped 1 tsp. cumin seeds 1 tsp. mustard seeds 1 tsp. dry crushed red pepper 1 tbsp. canola oil 1 cup coarsely chopped fresh tomatoes 1 - 3 tsp. chili powder, depending on desired degree of spiciness 1 tsp. ground coriander 1 tsp. salt 2 tbsp. salt free tomato paste RINSE lentils in a large strainer and place in large pot. Add 3 cups of water and bring to boil. Lower the heat and let simmer for approximately 10-12 minutes until lentils are semi-cooked (yellow-brown colour and tender to bite). Strain lentils in large strainer and set aside. In a large skillet, heat oil and saute all other ingredients except tomatoes, salt and tomato paste and cilantro leaves. When onions are golden brown, remove from heat and add the rest of the water and the lentils. Add tomatoes, salt and tomato paste. Bring to a boil and let simmer on medium heat for approximately 20-25 minutes or until lentils are fully cooked and mushy in consistency. Add the chopped dill/cilantro leaves and let simmer for further 1-2 minutes. Remove from heat and serve on top of rice or as a side dish. Serves 6.

* Red Lentils are available in health food stores. They are quick cooking.

** Cilantro is coriander leaves. If cilantro not available substitute fresh dill.

Nutrient Analysis per serving: Calories 208, Protein 14g, Fibre 7g, Total fat 8g, Iron 5 mg.