Power dining: from carrot juice to grilled fish - executives on the go are eating smarter.

Forget diets and deprivation--they're as old hat as the three-martini lunch. For today's health-conscious executive, power dining is about moderation and smart choices.

"A true power breakfast is based on whole grains and fruit," says Jed Gidaley, executive chef at Manhattan's Regency Hotel. "I've seen a big change in eating patterns, especially at breakfast," he explains. "Freshly squeezed carrot juice is popular. So are egg dishes made with the whites only--a healthy choice as long as you don't add ham or bacon." The 540 Park Mix, a custom-made granola, and tropical fruits like papaya and mango are big favorites with such Regency diners as Henry Kissinger and David Dinkins, Gidaley says.

"At lunch, choose proteins over carbohydrates, which can leave you sluggish and sleepy," advises Cheryl Hartsough, sports and spa nutritionist at the PGA National Resort & Spa in Palm Beach Gardens, Fla. "For a power-packed lunch that will keep you alert and energetic, try a small tenderloin (or grilled chicken or fish) with a Caesar salad (use the meat's natural juice as dressing) and a side order of green vegetables," she suggests.

If you'd like to order soup, Hartsough recommends such healthy choices as Manhattan clam chowder, gazpacho, lentil soup or minestrone. "And while you're waiting for your meal to arrive, avoid snacking on crackers or chips. Instead, eat moderate amounts of bread, the darker or wheat varieties, or breadsticks if they're available.

But busy businesspeople also want variety. "They care about their health, but they still want to indulge," says Michael Vlasich, executive chef at Miramar Grille in Santa Monica, Calif. "They can do that with a seared boneless trout, for example, accompanied by natural spaghetti-styled vegetables, or with cold dishes--which are rarely loaded with fat--such as pickled shrimp, snow pea salad, rice noodles and Napa cabbage tossed with soy sauce and saki wine vinegar."

A good meal, like a good deal, winds down with a taste of something sweet. "Sorbets and fruits are ideal," says Vlasich. "But if you want pie, choose a fruit filling; and if you want chocolate, think `light' and have a souffle." Bon appetit!

RELATED ARTICLE: 10 TIPS FOR LEANER EATING

1. Avoid drinking alcohol on an empty stomach, which may actually increase your appetite. Instead, have your drink with your meal.

2. Keep in mind that wine and beer have less alcohol than hard liquor, and that alcohol metabolizes into fat.

3. Order lean cuts of meat and ask for them to be prepared broiled, grilled or roasted, rather than sauteed or fried.

4. Ask to have poultry skinned.

5. Order sauces, dressings and gravies on the side.

6. For flavor without fat, choose vinaigrette dressings and vegetable-based sauces.

7. Drink lots of water and/or brothy soups before the main course--you'll eat less.

8. Order an appetizer as your entree, accompanied with a salad.

9. In a Chinese restaurant, ask to have veggies sauteed in broth rather than oil.

10. When you're full, have the waiter remove your plate--so you won't be tempted to pick after you're done.