Instructions: What matters most, calories or fat? The answer to this question used to be easy. Traditional wisdom has been that it is the amount of fat consumed, not the total calories, that matters most in a healthy diet. Based on that advice, weve evolved into a nation of fat-avoiders, focusing on a single nutrient in our quest for the perfect diet.

In January 1998, The International Conference on the Mediterranean Diet, co-sponsored by the Harvard School of Public Health and The Oldways Preservation & Exchange, brought together leading scientists from around the world to discuss "fat phobia" and the widespread use of high-carbohydrate, low-fat foods. Their conclusion? Calories, not fat, matter most in a healthy diet.

Many food manufacturers and nutrition authors seem to believe that as long as foods are low in fat, the rest of the diet is insignificant. They suggest that when people decrease their fat intake, consumption of foods inherently low in fat such as fruits, vegetables, legumes and whole grains will rise. This made sense until the proliferation of reduced fat foods hit the supermarket shelves. With the availability of many reduced-fat products, there is more freedom of choice. Be sure to make intelligent choices that will result in a well-rounded diet.

While eating a low-fat diet is extremely important for individuals concerned about their heart health, there is more to consider than fat content. Instead of looking only for the grams of fat per serving on a nutrition label, look further. Follow these simple steps on the road to a healthy diet:

1. Read the list of ingredients. Look for the word "whole" in the first ingredient, indicating that this product contains more of the natural grain and its important nutrients.

2. Avoid foods containing hydrogenated fats. A byproduct of the hydrogenation of liquid vegetable oils is trans-fatty acids, which appear to lower HDL and raise LDL levels, the opposite direction we want to take.

3. For individuals who are not satisfied eating a small portion of fat-free or low-fat foods, eat less of the higher fat product. For example, instead of purchasing a low-fat cookie, buy the real thing and consume it sparingly. Youll see more heart-healthy benefits by consuming fewer total calories, even if the fat content is slightly higher in these foods. For some reason, many people equate "low-fat" with "eat as much as you want", an undesirable and false conclusion.

4. Stock your refrigerator with produce. Spend more time in the produce section of the grocery store, and less time in the snack and packaged food aisles. Fruits and vegetables purchased in season are great buys, and you dont have to worry about reading the nutrition labels!

Remember balance. Current dietary guidelines often recommend balance and moderation in eating habits, meaning that we should be careful to consume a wide variety of foods, and moderate our portion sizes according to energy needs. Unfortunately, most Americans do not seem to be listening, since as a nation we are gaining weight at an alarming rate. Scale down portion sizes, increase daily activity, and follow the above suggestions on your road to a healthy lifestyle.

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