As I prepare to retire from my job at Cornell Cooperative Extension and write my last nutrition column, it seems like a good time for some parting advice about eating well.

Over the course of many years of helping people improve their health and well-being by improving their eating habits, these approaches have proved to be the most successful:

• Choose unprocessed foods, with an emphasis on vegetables, fruits and whole grains.

• Cut down on solid fats but be aware that liquid fats (oils) also should be limited because they are calorie dense.

• Opt for “on the side” for the items you pour or spread, such as gravy, salad dressing, butter and margarine.

• Make it less likely that you will overeat by cooking smaller quantities and putting smaller amounts on your plate.

• When eating out, plan to share your meal or take part of it home.

• Choose foods that make you feel full. High water content foods are more filling than dry foods for the same number of calories.

• Don't drink your calories, with the exception of low fat or fat-free milk.

• If you crave a high calorie food, figure out how to have it in a limited amount and enjoy every bite. Feeling deprived triggers overeating.

• Find ways to deal with stress, boredom and other emotions without turning to food.

• Chew gum to relieve tension and reduce the chance of random eating.

• Take time to taste what you are eating. This increases the likelihood that you will eat more slowly, which gives you time to get a full signal.

• Eat a meal or snack about every 4 hours.

• Don't skip breakfast. Eating shortly after you get up helps keep your metabolism running.

• Don't dwell on your weight. Losing inches from around your waist makes you healthier even if the scale does not show a big change.

• Find enjoyable ways to be more physically active and notice how much better you feel when you exercise regularly.

• If you are hungry, find something good to eat as soon as possible. Getting overly hungry increases the desire for fat, sugar and large quantities of food.

• Don't try to be a perfect eater. Make the best choices you can and forgive your mistakes.

• Love what you eat and eat what you love but remember that food is only one of life's pleasures.

Over the past three years, it has been gratifying to hear from faithful readers that they have found useful nutrition information and tasty recipes in this column.

Becky Crawford has been a great help in finding recipes that are both healthy and easy to prepare. In this column, she will be sharing information about local produce and the recipe that she will be preparing for sampling each week at the Auburn Farmers Market.

Stop by the market on Thursday, July 2, for a sample of Pasta Primavera Salad.

For more nutrition information and easy recipes, visit www.cce.cornell.edu/cayuga.

Pasta Primavera Salad

Makes 8 (1-cup) servings

1 cup peeled and sliced carrots (1/4 inch thick)

4 cups fresh broccoli and/or cauliflower florets

1/2 pound whole wheat pasta spirals

1 tomato, seeded and chopped

1 medium onion, chopped

2 teaspoons dried oregano

1 garlic clove, finely minced

2 tablespoons red wine vinegar

3 tablespoons oil

3 tablespoons grated Parmesan cheese

Bring a large pot of water to a boil. Add carrots, broccoli and/or cauliflower. Cook in boiling water for two minutes until vegetables are brightly colored. Drain in a colander and rinse under cold water to stop cooking. Place in a large bowl and set aside. Cook pasta according to package directions, until tender but firm. Drain in a colander. Add pasta to vegetables. Stir in tomato, onion, oregano, garlic, vinegar, oil and Parmesan cheese. Toss well to blend ingredients. Serve immediately or refrigerate until ready to serve.

- Source: Adapted from “Vegetable of the Month”

Christine Gutelius, M.A., R.D., CDN, is a nutrition resource educator with the Eat Smart NY program at Cornell Cooperative Extension of Cayuga County