CNN -- Instead of making a New Year's resolution for a diet overhaul, how about making some simple eating choices that improve health in the long run? Here are some picks that can be easily worked into diets. Most people probably haven't even thought about these foods as being super healthy.

Whole wheat products
Many try to cut down on the intake of carbohydrates, staying away from pasta and refined sugars. But the next time you're at the supermarket, eliminate pasta from that guilty-pleasure list by choosing whole wheat pasta, which is high in fiber. Choosing whole wheat pasta contributes to a lowered risk of heart disease, reduced complications linked to diabetes, a lower likelihood of having cancer and better gastrointestinal health because of more fiber. For snacking, pick out a whole wheat pretzel or whole wheat tortillas instead of white. Other good choices? Having a bowl of oatmeal for breakfast or trying whole grain crackers such as Triscuits instead of regular saltier, buttery choices.

Salmon and beans
Another favorite food of 2004 has to be salmon. It contains Omega-3 fatty acids, which reduce the risk of heart attacks and help lower blood cholesterol. Its vitamin A and carotenoids may also prevent cancer. And there's much less saturated fat in salmon than in equal amounts of just about any meat or poultry protein source. Beans and other legumes such as lentils and peas are inexpensive to buy, but they are rich in protein, iron and folic acid and fiber. Unlike other vegetables, they can step in for meat, poultry, eggs or other protein foods, cutting down on the risk for heart disease and cancers that some of those meats might have. Another winning choice is a cup of chili, containing only about two grams of saturated fat. Choosing bean dip or hummus over cheese or cream-based dips can also be a healthy alternative. Or how about throwing some garbanzo beans into a salad?

Sweet potatoes
The sweet potato has been ranked continuously as the most nutritious vegetable source around. They're loaded with four times the recommended daily allowance of beta carotene, which is critical for healthy vision, bone growth, tooth development and good skin and hair. And for Atkins dieters who are cutting down on sugars and carbs, sweet potatoes are on the safe list as a great substitute for other starches such as rice, potatoes and corn. So instead of vaguely resolving to eat healthy, take some simple, but specific steps such as learning to recognize good fat over bad fat and good carbs over bad carbs. Pay attention to the calories but also know which foods stand out for their high nutritional content.

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A new study by British researchers detected chemicals used in deodorants in tissues taken from breast tumors, but American cancer experts said yesterday there's no need to panic. Traces of the chemicals, called parabens, were found in breast tumor tissue from 20 patients by researchers who describe their findings in the current issue of the Journal of Applied Toxicology.

Parabens are preservatives also used in cosmetics, shampoos, skin creams, hair gels and various food products. Parabens mimic the actions of estrogen, a hormone linked to breast cancer, but the researchers said the study did not prove that the chemicals could cause breast cancer. And the levels of parabens detected in the tumor tissues were much lower than the levels of naturally occurring estrogen in the body.

"Their detection in human breast tumors is of concern since parabens have been shown to mimic the action of the female hormone estrogen and estrogen can drive the growth of human breast tumors," said Dr. Philippa Darbre, lead author of the study at the University of Reading in England. However, Dr. Patrick Borgen, chief of breast surgery at Memorial Sloan-Kettering Cancer Center in Manhattan, said the study was flawed because it did not compare levels of parabens in the breasts of cancer patients with levels in healthy women. Borgen said there's no need for women to throw their deodorant away. "This goes back to something, I believe, that became an urban legend - aluminum," Borgen said, referring to a theory that surfaced several years ago suggesting aluminum in deodorants caused cancer by blocking sweat glands.

Scientists ultimately debunked that theory. "It's important to point out that neither the paper nor the editorial [about the study] that appeared in the journal made any claim that deodorant causes cancer," Borgen said, noting that stress and diet can also affect estrogens in the body. Dr. Michael Thun, who heads epidemiological research for the American Cancer Society, said that, instead of worrying about parabens in deodorant, post-menopausal women who want to avoid cancer should avoid hormone therapy and excess weight and should engage in regular exercise.
This story was supplemented with a wire service report. Copyright © 2004, Newsday, Inc.

NEW YORK (Reuters) -- Promoters of the popular low-carbohydrate, high-fat Atkins diet are saying that people should limit their intake of saturated fat by cutting back on Atkins staples such as meat, cheese and butter.

Responding to criticism from scientists that Atkins could lead to heart disease and other health problems, the director of research and education for Atkins Nutritionals, Colette Heimowitz, is telling health professionals that only 20 percent of a dieter's calories should come from saturated fat, the paper said.

Beef, pork, lamb and butter were on the list of "foods you may eat liberally" in diet founder Dr. Robert C. Atkins' plan. Atkins' original 1972 book, "Dr. Atkins' Diet Revolution," was contrary to the recommendations of most nutritional experts at the time.

It has become increasingly popular since the 1992 publication of his book, "Dr. Atkins' New Diet Revolution." Atkins, who died last year, always maintained that people should eat other food besides red meat, but had trouble getting that message out, the paper said.

The change comes as new low-carb diets are gaining in popularity, with many calling for less saturated fats. The South Beach Diet is one such plan and has sold millions of copies of its book since its launch last year. The book is currently No. 1 on the New York Times best-seller list.

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"I love those who can smile in trouble, who can gather strength from distress, and grow brave by reflection. 'Tis the business of little minds to shrink, but they whose heart is firm, and whose conscience approves their conduct, will pursue their principles unto death."

- Thomas Paine 1737-1809, Political Theorist and Writer

Dear Flabby,
My husband and I are trying the Dr. Phil weight-loss approach. It's been really slow and painful.

Brunelle S., Michigan

Dear Brunelle.

I know Dr. Phil isn't a nutritionist but he has tackled this obesity epidemic full-force. I like that he advocates the 'life-style' overhaul rather than the diet approach. There are no short-term solutions to permanent lifestyle fitness, you have to look at diet, exercise, family, career and make it all work. Keep fighting.

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