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Warning: most of us aren't following our mother's advice.

We aren't eating enough fruits and vegetables.

Amy McLeod, director of food and nutrition services at Woodland Heights Medical Center in Lufkin, stopped by Tuesday and offered a few health tips.

There are certain foods we should focus on - nutrient rich ones, she said.

When grocery shopping, get the family involved, even allowing children to pick out a fruit or vegetable. Introduce one new item a week, such as pineapple, she said.

Americans are bombarded with too much nutrition information, she said, adding we should get back to basics and just do what our mother's told us and eat more fruits and vegetables,.She said we should also focus on lean meats, whole grains low-fat dairy and healthy nuts and beans.

Many are over fed and under nourished, she said.

Mrs. McLeod is also a representative for the Texas Dietetic Association. Here are a few recipes from the organization:

Good-for-You Grill

Marinate 3 ounces salmon in orange juice. Grill with 1/2 cup baby red potatoes, 1/2 cup onions and 6 asparagus spears tossed with 1 teaspoon olive oil. Serve with a crusty whole grain roll.

Family Favorite

Top 1 cup cooked whole wheat pasta with 3 ounces cooked ground skinless turkey breast or 90-95 percent lean ground beef mixed with 1/2 cup Italian-style tomato sauce. Serve with 1 cup spinach salad tossed with 1 tablespoon low-fat Italian dressing.

Next week, send some of your favorite healthy recipes.

If you have a request or would like to share a recipe, write to Readers' Swap, Tyler Morning Telegraph, P.O. Box 2030, Tyler, 75710. You may also fax requests or recipes to 903-595-0335 or e-mail food@tylerpaper.com