This is not new news! Still, Bermudians consume high fat foods with the light-hearted gesture, "We all have to die someday!'' That may be true. However, digging the grave with our teeth is unnecessary. Heart disease can be prevented if steps are taken to lower such risks as high blood pressure, high cholesterol, being overweight, lack of exercise, cigarette smoking, and high stress levels.

The first step to lowering some of our risks can include getting back to basics such as eating a variety of foods from the four food groups. How is this accomplished while living in a society that is fast-paced day and night? Begin by communicating with your family members to discover what their likes and dislikes for nutritious foods are and make a list.

For example, whole grains can consist of breads, cereals and pastas. Fruits can be canned, frozen, dried or juiced.

Vegetables can be raw, cooked, in salads or breads, muffins and pastries. Low fat milk products can include low fat milk, skim milk, cheese, yogurt and frozen yogurt.

Lean meats and alternatives can include lean beef, poultry, fish legumes and tofu.

After getting the list of favourite foods, plan daily, weekly and/or monthly menus bearing in mind the number of servings needed from each group. These are six to eleven servings from breads and cereals each day, three to five servings from vegetables, two to four servings from fruits, two to three from the milk group, and two servings from meats or alternatives. Also consider favourite recipes and food budget. If some favourite recipes are high in fat, alter the ingredients to make the recipes low fat, have meatless meals or use meat alternatives other days. Making a grocery list is a must for your menu plans to be successful! Worried about the responsibility of extra cooking? Divide the responsibility of meal preparation between family members so that all share in the process of `Grabbing a Bite that's Right.' Here is a suggestion on how: Allow one person to be responsible for setting the table for breakfast and supper and putting out the beverages at mealtimes.

Allow another to be responsible for the main dishes at breakfast and supper.

The responsibility for fruits and vegetables can be handled by yet another family member.

Each should know their duties according to the menu. Rotate responsibilities according to abilities and enjoy the variety and fun of families working as a team. This is just one way in which nutrition and healthy choices can be part of everyday activities for every family member.

Hints for altering family recipes to avoid drastic changes to the overall diet can include: 1. Cutting down on fat and/or salt in a recipe by 1 to 1 ; 2. Eliminate fat or salt if it is unnecessary; 3. Substitute high fat items with lower fat items such as skim milk, light cream cheese, low fat yogurt and fat-free gravies, sauces or dressings; 4. Substitute applesauce or puree prunes to add moisture to desserts when eliminating fat; 5. Substitute two egg whites for each egg in a recipe; 6. Herbs and spices can add flavour and interest to foods when cutting back on salt.

Some healthy snack ideas include popcorn, vegetable breads and muffins, angel food cake, oatmeal raisin cookies, fig bars, fresh fruit, milk and yogurt.

Finally, more "hands on'' hints on how to "Grab a Bite that's Right'' will be available during Nutrition Week, March 7 to 12. In the meantime, contact Nutrition Services for a copy of the food pyramid guide, menu planner, hints on planning school lunches and/or recipe modification sheets.

Don't forget this Sunday, February 27, at the Bermuda College, Stonington Campus. The Health Department will provide free blood pressure checks as well as blood cholesterol and blood sugar testing from 12 p.m until 4.30 p.m. Know your risk factors and learn how you can control them. Mellonie Barnum-Branco, RD Government Nutritionist Department of Health and Social Services.