A new year means it's time for a renewed commitment to eating healthy

THROW OPEN YOUR WINDOWS and put away your heavy coat—spring is finally here. When you're dusting off the grill, reorganizing the garage and filling up your bicycle tires, don't neglect your kitchen. Spring is the perfect time to overhaul the contents of your cabinets, fridge and freezer.

Does that sound daunting? It's easier than you think, says Kerry Neville, a Seattle-area registered dietitian, who insists that you don't have to give up your favorite foods to eat better. "Little changes you make can add up," says Neville, a spokeswoman for the American Dietetic Association.

Here are some tips to help you make the most of your spring-clean sweep.

Measure for Measure, These Tricks Help You Eat Right

Eating right depends on more than just what's in your fridge or pantry. Get a health boost from these important but inedible items in your kitchen:

• Measuring cups, spoons and a food scale: Think you can eyeball a quarter-cup of shredded cheese? Probably not. Most people tend to be overly generous with portions. Measuring out servings will keep you honest—and help you learn to portion accurately, says registered dietitian Kerry Neville.
• Zip-top bags or individual serving containers: Use a food scale or measuring cups to divide large bags of chips, cookies and other snacks into individual servings. Enjoy them in moderation.
• Smaller dinner plates: "You eat how much is on your plate, and plates have become larger," Neville says. She recommends replacing behemoth dishes with smaller pieces or serving meals on luncheon or salad plates.

In the Pantry

• Pep up your pasta. Say goodbye to bland white rice and spaghetti. Instead, try fiber-rich brown rice and whole-wheat pastas. Don't have time to wait for rice to cook? Neville recommends Success Boil-in-Bag whole-grain rice, or if you live near a Trader Joe's, try its frozen prepared brown rice
• Go wacky with the mac. No need to give up comfort foods (and kiddie favorites) like mac and cheese or baked ziti. Instead, boost their nutritional value with veggies. Blend in a cup or two of frozen peas or chopped broccoli for a healthier, more colorful and more filling meal.
• Use your bean. Canned kidney beans, chickpeas and black beans amp up the fiber content of salads and chili while skimping on calories. Teamed with salsa and lower-fat cheese, they're a staple for quesadillas and burritos. Just remember to rinse the beans thoroughly to wash away as much sodium as possible, Neville says.

In the Fridge

• Say cheese. Toss the cheese log and the wedge of baked brie from New Year's Eve. In their place, stock up on lower-fat cheeses—Edam, Gouda and mozzarella are good choices—or portioned dairy snacks such as cheese sticks and cheese cubes.
• Meet healthier meats. Instead of processed lunch meat, which tops the chart in sodium and preservatives, cook a turkey breast on Sunday night, slice it thinly and use it for sandwiches and salads during the week.
• How low can you go? Mayonnaise is the easiest condiment to put on a diet, Neville says. The lower-fat version tastes so much like its full-fat counterpart that you'll never notice the difference. Ditto for cream cheese, milk and sour cream.

In the Freezer

• Don't skimp on shrimp. "They're a great source of protein," Neville says, and are far lower in fat than meat. Add shrimp to a stir-fry or use them to top pasta dishes or as a simple appetizer.
• Get on the (meat)ball. Substitute low-fat turkey meatballs or veggie meatballs in sauces and on spaghetti. Veggie "ground round" (soy protein crumbles) add a meaty flavor and texture but relatively little fat to lasagna and chili.
• Go tropical. Stock up on frozen sliced mangos, blueberries and peaches. They're excellent building blocks for vitamin-filled smoothies that will satisfy a sweet tooth. Toss a handful of frozen fruit into the blender with a dollop of low-fat yogurt and a splash of fruit juice, Neville says, and presto—it's an island vacation in a glass.
  - By June D. Bell