NORWALK, Conn., Oct. 4 /PRNewswire-FirstCall/ -- People who eat out tend to consume more calories than those who cook their own meals. Those who prefer takeout to the kitchen also tend to consume more fat and cholesterol, and less of the nutrients a body needs to stay healthy.

(Photo: http://www.newscom.com/cgi-bin/prnh/20071004/NYTHFNS2 )

"Get your diet back on track," said Peggy Fleming, Olympic figure skating champion and HealthSaver spokesperson. Make the right choices at the grocery. Change how you cook. And modify recipes to increase your meals' nutritional value.

"These adjustments will help you feel better than ever as you embrace the healthy lifestyle you deserve," said Brad Eggleston, vice president of HealthSaver.

Cook your way to a healthy diet with these tips.

Make Smart Choices

-- A healthy diet starts at the grocery. Begin your shopping at the

produce section to stock plenty of unprocessed foods that carry

essential nutrients.

-- Along with fresh food, buy frozen vegetables to ensure you always have

enough veggies on hand. Dark-green vegetables, such as broccoli, are

especially important.

-- Be wary of canned food with added salt or sugar. Opt for low sodium

and low or no syrup.

-- Increase fiber with whole-wheat bread and pasta. Brown rice is also a

healthier choice.

-- Bring a grocery list to avoid unhealthy temptations. Aim for foods

from each food group. Variety is essential to a balanced diet.

-- Small changes make a big difference. Buy reduced-fat cheddar cheese

instead of regular and avoid eight grams of fat.

Change How You Cook

-- Base recipes on vegetables rather than meats. Add vegetables to

casseroles, then use crushed whole-grain cereal as a topping for extra

fiber.

-- Br
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