Spaja cuisine at The Roof Garden--a nutritionist's view.

Now that the warmth and abundance of summer is upon us eating well and enjoying a healthy lifestyle can play a significant role in balancing our minds and bodies.

Nutrition is at the core of a balanced diet; by blending the spiritual and physical aspects of these modalities together enhances the outcome for a better body. Most trendy diets involve a way of eating that is intrinsically unpleasant or unhealthy. Instead eating a variety of pure foods gives your body the best chance to prevent certain cancers, heart disease, and slows down the aging process without feeling deprived. The United States Agriculture Department has recently retooled the food groups and the word is out, that "Calories Do Count." Portions have been speeding out of control for too long; overeating has become a national health crisis now affecting our children and teenagers with obesity rates tripling in the last decade alone.

Another revelation with the recent food changes is that good carbohydrates are absolutely essential for proper functioning of our bodies and most specifically for our brains. We need at least four ounces of carbohydrates a day in the form of; brown rice, yam, whole grain bread or cereal. Eating less than 10% sugar in the form of white bread, candies and cookies is recommended along with limiting fruit juices and high fructose corn syrup. Healthy fats finally have a front row seat in the nutritional balancing act. Omega 3 fatty acids and Omega 6 fatty acids such as olive oil, flaxseeds, walnuts, avocado and fatty fish such as salmon, tuna and mackerel should be consumed daily but, in moderate quantities due to their high caloric count. Lean proteins; like poultry, seafood and beef are excellent sources of all your essential amino acids, which our bodies cannot make. Dairy, which has had a lot of rack in the past is now emerging as a fat burner and critical for the formation of our bones and prevention of osteoporosis. Low fat items such as plain yogurt, milk, cottage cheese and cheese are high in calcium. However, if you do not consume dairy, I recommend taking a calcium citrate and magnesium supplement daily. The stars of healthy foods are definitely vegetables and fruits! They contain antioxidants that protect our healthy cells from being destroyed by free radicals. These miracle nutrients also contain fiber, which allows our bodies to feel fullness, keeps blood sugar stable, lowers bad cholesterol and aids in proper digestion. You should consume them several times a day for optimal health.

Last but not least is water, which I call the "power nutrient." Your body is composed of 60 to 70% water, depending on your gender. Water carries the nutrients to the cells and flushes them of waste while providing your basic internal biochemical environment. It stabilizes blood pressure, regulates body temperature and provides an internal cushion for organs and joints. And though you might think your brain is an intelligence apparatus, its actually three quarters water. And, one last thing, it helps you lose weight! You should drink at least two quarts of water per day; iced teas, fruits and vegetables can be counted in your daily allotment.

All good things in moderation, Fresh, delicious, moderately sized meals are the best way to practice both good nutrition and weight control. The "Spaja" Menu at The Roof Garden atop the Peninsula Beverly Hills is a unique example of bringing together the art of delicate Baja-style cooking and the science of nutrition under one roof. Here is a sample of menu items that I found to be both innovative and simply delightful. All the selections list the calories and nutrients and are permissible for diabetics and overall promotion of health.

For starters: the chilled watermelon and cherry tomato and jicama soup is blended without oil and resembles a gazpacho with a twist plus a powerful antioxidant blast.

Salads are prepared with the freshest ingredients, dressings are made with a non-hydrogenated oil blend that uses citrus to marry the flavors such as orange zest, to lemon and lime pepper while maintaining only one gram of fat without sacrificing taste.

The Blue Fin tuna with avocado is beautiful in its presentation and a perfect example of combining healthy fat with protein. Artichoke and fennel salad is sprinkled with parmesan, which is low in fat and a lemon dressing. The romaine hearts with cucumber and feta cheese salad is yummy! It is a good choice for a vegetarian diet or a low fat diet.

For the Main Selections: The herb marinated chicken with grapes and green bean salad was a huge hit! The combination is stellar. Ask for a smaller portion of chicken, I am sure talented Executive Chef Sean Hardy would be delighted to oblige. The tofu linguini was unexpectedly divine. The light sauce of cucumber, tomato and basil was great but it was the tofu linguini itself that won me over. The wild grilled salmon is a perfect size portion of seafood and is served with asparagus and tamarind salsa, which is slightly higher in fat due to the healthy oils in the fish and the dressing. The Atkins selection is a little high in calories and fat for my taste, however if you are following this regime religiously, it is a perfect fit.

The beverages include "The world's most wondrous tonics" and herbal teas. The tonics are amazing! My favorite is the Virtual Buddha with only 100 calories, zero fat and sodium, 25grams of carbohydrates and 5 grams of sugar.

The herbal teas are another special "delite" with their medicinal components in the tea. You can enhance your immune system or replenish your energy depending on your mood and your specific needs. I personally enjoyed the Apricot Zest and the Mango Mate Energizer not at the same time of course!

The Roof Garden is a perfect place to retreat for an afternoon, indulge in a spa treatment, enjoy a healthy meal, and lounge by the pool with an elixir. To soothe and rejuvenate your body and mind is just what the nutritionist ordered.

Dubbed the "Diet Diva" by Vanity Fair magazine, Carrie Wiatt has developed an individualized approach to healthy eating that has made her as popular among readers and viewers as with Hollywood's elite. Visit her at www.dietdesigns.com