A barrage of nutrition and fitness advice comes at us every day. Some of it, if followed, does a body good. Some does not. To which advice-giver do you entrust the care and feeding of your body? For National Nutrition Month, the American Dietetic Association says the most effective long-term way to achieve a healthful lifestyle is to be 100 percent Fad Free.

The lure of quick and easy weight loss is hard to resist. Some of us struggle to make weight changes that will make or keep us healthy. If we lose patience with slower paced weight loss, we may end up on fad diets that, in the long run, will instead harm our health. The reality is no "super food" can reverse weight gain resulting from overeating and inactivity. And because most fad diets don't teach new eating habits and many require you to give up your favorite foods, people usually don't stick with them. You know that, don't you?

Here are some considerations to help you stay fad free.

* Rely on your past experiences. Think back on the fad diets you've tried and ask, "How did I feel?" If your answer includes words like deprived, irritable, stressed, cranky and tired, maybe you're ready to give up fads for good.

* Keep it slow and steady. You've heard the phrase, "Rome wasn't built in a day," and the same is true for developing healthy habits. Fad diets are about making drastic overnight changes. A fad-free diet focuses on one step at a time, until each has become a normal, comfortable part of your routine.

* Remember: moderation isn't deprivation. Moderation means enjoying treats such as ice cream, chocolate or chips less frequently or in smaller portions while choosing healthier foods most of the time.

* Listen to your gut. If a claim sounds too good to be true, it probably is. Quick-fix plans make empty promises, but a balanced, healthy eating plan delivers by boosting your energy today and protecting your health for the future.

Spotting a fad diet or supplement isn't rocket science. According to American Dietetic Association, common sources of food and nutrition misinformation include:

*Unreasonable or exaggerated claims that eating (or not eating) specific foods, nutrient supplements or combinations of foods may cure disease or offer quick weight loss.

*Web sites containing questionable, inaccurate or alarming nutrition information promoted by individuals and groups supporting unscientific views.

A variety of foods is what dietitians recommend. Balance that with physical activity. Moderate portions and you're good to go.

Sweet Potato Custard

1 cup cooked sweet potato, mashed

1/2 cup banana (about 2 small), mashed

1 cup evaporated milk, fat-free

2 tablespoons brown sugar, packed

2 egg yolks, beaten, or 1/3 cup egg substitute

1/2 teaspoon salt

Non-stick cooking spray as needed

1/4 cup raisins

1 tablespoon sugar

1 teaspoon ground cinnamon

In a medium bowl, stir together sweet potato and banana. Add milk, blending well.

Add brown sugar, egg yolks and salt, mixing thoroughly.

Spray a 1-quart casserole dish with non-stick cooking spray. Transfer sweet potato mixture to casserole dish. Combine raisins, sugar and cinnamon; sprinkle over top of sweet potato mixture. Bake in a preheated oven at 325 degrees for 40 to 45 minutes or until a knife inserted near the center comes out clean.

Recipe source: {M7www.eatright.org, American Dietetic Association, National Nutrition Month

Jamaican Jerk Ranch Steaks and Chipotle Island Relish

Jerk Rub

2 teaspoons dark brown sugar

11/2 teaspoons dried thyme leaves, crushed

1 teaspoon chili powder

1 teaspoon ground allspice

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

1/2 teaspoon salt

1/4 teaspoon ground nutmeg

1/4 teaspoon ground cinnamon

3 beef shoulder center steaks (Ranch Steaks), cut 3/4 inch thick (about 8 ounces each)

Chipotle Island Relish

1 tablespoon honey

2 teaspoons olive oil

1 teaspoon chipotle peppers in adobo sauce, seeded, pureed

1/4 teaspoon salt

1 can (15 ounces) mandarin orange segments, drained

1/3 cup finely chopped red onion

2 tablespoons finely chopped fresh cilantro

Combine Jerk Rub ingredients in small bowl; press rub evenly onto each beef steak. Place steaks on grid over medium, ash-covered coals. Grill, covered 9 to 11 minutes for medium-rare to medium doneness, turning once.

Meanwhile, prepare Chipotle Island Relish. Combine honey, oil, chipotle peppers and salt in medium bowl. Add orange segments, red onion, and cilantro; mix gently. Set aside.

Carve steaks into thin slices; season with salt and pepper, as desired. Serve with relish.

Recipe source: {M7www.eatright.org, American Dietetic Association, National Nutrition Month

Barbara's Black and White Bean Salad

1 15 1/2 ounce can great northern beans, or any white bean, rinsed and drained

2 15 1/2 ounce cans black beans, rinsed and drained

2 tomatoes, chopped

1 large red pepper, diced

2 cups frozen yellow corn, thawed

1 bunch green onions, cleaned and sliced

1 cup commercial salsa

1/4 cup red wine vinegar

1/3 to 1/2 cup chopped fresh cilantro

1/4 teaspoon ground black pepper

In a large bowl, gently stir the beans and tomatoes together. (Be careful not to mash the beans.) Combine the red pepper, corn and green onions and stir into the bean mixture. Set aside.

In a small bowl, combine the salsa, vinegar, cilantro and black pepper. Stir with a wire whisk until well blended. Pour over the vegetable mixture and toss gently.

Recipe source: {M7www.eatright.org, American Dietetic Association, National Nutrition Month.

Judy Barbe, a registered dietician, is a spokesperson for the Wyoming Dietetic Association.