Beyond counting fat grams: a balanced approach to weight management involves more than counting fat grams.

Weight-conscious consumers are realizing the impact of reducing dietary fat on reaching and, more important, maintaining a healthy weight. Fat is more than twice as concentrated in calories as carbohydrates and proteins, and it is very efficiently stored in the body.

Focus on decreasing fats in the diet is a leap in the right direction. However, my concern is that other essential aspects of healthy nutrition are taking a backseat to the fat issue. It's the valuable combination of low-fat eating with other vital nutrition and fitness principles that can bring us to that sought-after place of health, balance, and feeling good.

What's in this? Just like many of you, calculating the percentage of fat calories in a given product is one of the first steps I take in choosing grocery items. The decision to toss an item into the cart should not stop there! Continue reading the label and ask yourself Is this food a good source of fiber? Do the ingredients list nutrient- and fiber-rich whole grains or refined, processed flours? (Also see "When You Go to the Grocery Store" on page 28.)

Not only does a high-fiber diet protect against disease; it also has a satisfying effect as it expands in the stomach and causes a feeling of fullness. Hand in hand with fiber intake, most of us need to increase fluids to at least 64 ounces of water per day to ensure that our body systems function properly.

Has the sodium level been increased in the modified, lower-fat version of the original product? Beware of the sodium tradeoff. Manufacturers sometimes add salt and additives to their reduced-fat products to help retain moisture and compensate for flavor that is removed with the fat.

Dietary guidelines stress a reduction in sodium intake to 2,400 milligrams per day or less. A teaspoon of salt has approximately 2,000 milligrams of sodium. Sodium is commonly found in condiments and processed and canned foods. Watch for this hidden ingredient, as it may cause undue stress on the body, lead to fluid retention, and result in health problems.

Are simple sugars such as corn syrup, sucrose, and molasses listed frequently as ingredients?

These overused sugars contribute only calories to your diet and provide no other nutrients, often displacing other more essential nutrients. Look for hidden sources of sugar to assure intake does not exceed 10 percent of your total calories.

The sugar/fat duo. Experts have described our society as possessing a sugar/fat tooth. Chocolate and ice cream offer the irresistible characteristics (sweetness, creaminess, smoothness) provided by the infamous sugar/fat duo. Removing fat from the list of indulgences has left us with the more accepted option of sweets. After all, simple sugars have not received nearly as much bad press lately as fats! Instead of modifying intake of both fats and sugars in an effort to achieve a more balanced improvement, we unfortunately seem to point fingers at the obvious bad guy and quietly indulge in the "lesser of two evils."

A diet high in simple sugars can increase triglyceride values in some people. These blood fats circulate in the vessels and may increase heart disease risk when elevated. Simple sugars also enter the bloodstream quickly, causing a rapid rise and fall in blood sugar levels. When blood sugar is low, we feel hungry. Eating a sweet will quickly raise blood sugar and make us feel better. However, this rapid rise is accompanied by a rapid fall in blood sugar, leaving us in need of another "quick pickup."

This roller-coaster effect keeps appetites alive, encourages a grazing or nibbling pattern of eating, and can wreak havoc on any weight management program. Strive to incorporate more natural, high-fiber sweets into your meal plan. Taste buds will change.

Balance and moderation are keys in all areas of nutrition. The occasional order of french fries or candy bar will not doom an otherwise healthy diet. It's the extreme shift to overload or deficiency of any one nutrient that can result in an imbalance and possible health concern.

Eating on the run. So how do we achieve balanced nutrition with the time crunches of society today? It depends on planning for eating on the run and simply making that better choice, whether at home, a restaurant, or banquet.

Follow a basic routine of three modest meals and plan for schedule interruptions that may cause you to go four to six hours without a meal. In those cases combine a complex carbohydrate with a small amount of lowfat protein. Ideas include a fresh fruit with low-fat cheese or yogurt, a mini-pita with a swipe of peanut butter and banana slices, or perhaps a combination of pinto beans, lettuce, and tomato wrapped in a soft tortilla. Take these food items with you. Willpower diminishes quickly when blood sugars fall too low, and food choices must be made quickly!

A balanced approach to weight management and improvement in overall quality of life involves attention to all aspects of nutrition, fitness, stress management, and more. Keep up the good work with pulling fat out of your diet. Moreover, ask yourself questions as you make food and activity choices: Will this food provide optimal nutrition for my body to perform at its peak potential? Is this activity a healthy form of exercise and stress release? Make the positive lifestyle choice and reap the benefits of more active, finer living.

Kelly Locke, R.D., L.D., is supervisor of the Florida Hospital Weight Management Center in Orlando, Florida.