Recipe idea: Combine chunks of mango and peanuts for a tasty dessert topping or surprise your family with a mango omelet by tucking mango slices into the center of an omelet.

Water

Most of us don't get enough of this precious stuff, especially in the summer when it's easy to get dehydrated in the hot weather. Nothing quenches your thirst quite like a glass of water and there are no calories whatsoever!

• Don't rely on thirst; this sensation diminishes with age. Drink often and choose from nutritious liquids, including 100% fruit and vegetable juices, skim or low-fat milk, broths, sparkling water, and teas.
• You can also get fluids from foods, especially those that are liquid or nearly so at room temperature. Try gelatin, frozen yogurt, soups, watermelon, pickles, oranges, lettuce, and tomatoes.
• Jazz up zero-calorie plain or sparkling water with a splash of fruit juice, slices of citrus, or rounds of cucumber for a refreshing beverage.

Published March 28, 2005.

SOURCE: Kathleen M. Zelman, MPH, RD/LD, is director of nutrition for WebMD, and a former spokeswoman for the American Dietetic Association.

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