• Inspect foods before you toss them into your cart. Avoid meat in leaky packaging (which can cross-contaminate other food with bacteria), check to see if chilled food is actually cold, and be sure that items from the freezer section feel frozen solid.
• Pre-sliced fruits and veggies should be sold in a refrigerated case; if they're not, don't buy them.
• Put raw meat and seafood on the bottom shelf of your grocery cart so that they don't risk dripping onto your other purchases. As an additional precaution, wrap them in their own plastic bag to avoid any possibility of bacteria getting onto your produce.
• Keep cold items like eggs, meat, and frozen foods chilled by adding them to your cart last before you check out, putting them in the backseat of your car instead of your trunk on a hot day, and even bringing a cooler along if you'll be driving for more than half an hour. This will minimize the chances of any bacterial growth.

• Put hot food in the fridge immediately (rather than letting it cool first).
• Marinate meat in the refrigerator. And don't baste with marinade that held raw meat—unless you bring it to a boil for at least five minutes first.
• Don't wash raw meat. "That can actually increase your chance of food poisoning by splashing juices and any bacteria they might contain onto your sink and counters," Dr. Hagen says. What should you wash? Fruits and veggies, of course. Putting them under cold running tap water—and scrubbing hard-surfaced produce like apples and potatoes—can remove dirt and reduce bacteria. Cut off small bruises, since that's where bacteria like to congregate.
• There are three ways to thaw frozen raw meat. (Hint: None of them involve leaving it on your kitchen counter.) You can defrost it in the fridge (put it on a plate to catch leaking juices), in cold water (in a watertight bag, changing the water every 30 minutes), or in the microwave. In the latter two cases, cook immediately after thawing.

• To keep cold food cold, designate separate ice chests for food and drinks so the food container isn't opened frequently. Stow the food cooler out of the sun, insulated with a blanket, and replenish ice so your provisions stay at 40°F (and food feels like it just came out of the fridge).
• Always have two plates with you at the grill: one for holding the raw meat, and the other for taking it away once it's cooked. "If you use only one plate, you're putting your food right back in the same bacteria you just cooked out of it," Dr. Hagen says.
• You may think you know what cooked-through meat looks like, but a food thermometer is really the only way to tell if you've done a thorough job. Cook to these temps, measuring in the thickest part:


• 165° Poultry (whole and ground)
• 160° Ground beef, lamb, veal, or pork; sausages
• 145° Beef steaks, lamb, pork chops, and seafood (and let them rest at that heat for three minutes before serving to get rid of bacteria)
• If you like your burger less well-done, there may be a way to play it safer (though there's always some risk—especially for kids and older people): "Ask a butcher to grind meat from an inside cut, like the eye of the loin," says Peter Snyder, PhD, president of food-safety consulting group the Hospitality Institute of Technology and Management. "Packaged ground beef tends to be trim meat from the outside of the cow, which can get contaminated during the butchering process." A single patty from the store can also contain meat from hundreds of animals—which ups the risk that it's contaminated. If you get your ground beef from a single cow instead, the chances of it containing dangerous bacteria are usually lower.
• Keep those hands clean. Germs on your paws can contaminate food and spread bacteria from raw food to cooked food. For outdoor events, an alcohol-based sanitizer with 60 percent alcohol is best, Dr. Hagen advises.

• It may promote obesity
  Animals that ate a high-fructose diet for six months ate more and gained more weight than those that weren’t exposed to high fructose levels.

• Research shows it could cause cancer
  HFCS is high in compounds thought to trigger tissue damage that can lead to type 2 diabetes, a study on soda suggests. And another study shows that some types of cancer cells may metabolize fructose to increase their growth.

• We’re eating more of it than ever
  HFCS is the main sweetener in drinks and is found in many foods; its consumption in the United States went up by more than 1,000 percent between 1970 and 1990. Meanwhile, kids are routinely being diagnosed with type 2 diabetes—once seen only in adults.

• Biochemically, it’s almost the same as table sugar
  The American Medical Association has concluded that HFCS isn’t any worse for you than other caloric sweeteners. The 55:45 ratio of fructose to glucose in HFCS is almost the same as the ratio in table sugar and honey—50:50. HFCS has 4 calories per gram, just like table sugar.

• Blame calories for weight gain
  All sugars have calories. And all sugars may be metabolized by the body as fat instead of energy.

• Cut back on sweets, period
  People who eat lots of sugary foods and drinks of any kind tend to be heavier. The average American consumes about 60 pounds each of sugar and HFCS a year. That leaves plenty of room for us to cut down.

The product: Green & Black's Organic Chocolate ($3.49 for a 3.5-ounce bar at major retailers nationwide)

The taste factor: The finest beans from the Dominican Republic, harvested at their peak, are blended with top-notch vanilla, cocoa butter, and sugar for a rich, melt-in-your-mouth piece of chocolate. No artificial flavors here!

The health factor: Though it's high in fat and calories, research shows that chocolate can boost mood and may help maintain lower blood pressure. Opt for a dark bar to get an extra dose of heart-healthy antioxidants, and be sure to stick to small serving sizes.

Editor's pick: Tart cherries in deep dark chocolate give the Cherry bar a punch of flavor in each bite—tangy and luxurious! But even a dark-chocolate-loving taster had to shout for the Peanut and Sea Salt bar—rich milk chocolate, caramelized peanuts, and a touch of sea salt delivered the perfect sweet and salty combo.

Why we love it: The quality organic ingredients in these bars mean you need only a few bites to get the flavor you crave when the chocolate bell rings. Plus, who can resist a treat that packs a healthy punch?

The product: Naked Juice All Natural Reduced Calorie Juice Smoothie ($3.29 for a 15.2-fluid-ounce bottle containing two servings; available at grocers nationwide)

The taste factor: These smoothies taste just like biting into a real piece of fruit. The juices get their tropical tang from real pineapple, mango, peach, and guava for a pure, not-too-sweet flavor.

The health factor: The smoothies use low-calorie, but flavor-filled coconut water to leave out added sugars, syrups, artificial flavors, and sweeteners, while keeping the calorie count per serving at 100.

Editors' pick: The Tropical Smoothie whisked me straight to the beach, thanks to real pineapple, mango, and coconut juices.

Why we love it: As easy to grab and drink as a bottle of soda, with all the vitamins (and about the same number of calories) in a serving and a half of fruit—sans added sugars and artificial flavors.

The product: Organic Batter Blaster ($4.99 for an 18-ounce can; available at local grocery stores)

The taste factor: Like a pancake, but lighter and fluffier. In fact, some pancakes turned out almost crepe-like—thin and fluffy—until we learned to add a little extra batter for thicker cakes. One tester felt that they weren't quite sweet enough, but the rest of our tasting team was wowed. We didn't try Batter Blasters on the waffle iron but think they'd cook up like a charm.

The health factor: Each bottle makes 28 4-inch pancakes at 40 calories and less than half a gram of fat each. The ingredient list is all organic—wheat flour, cane sugar, eggs, soybean powder, and filtered water—quite the pure list. Compared to run-of-the-mill batter from a box, you save 40 calories and almost 3 grams of fat per serving. Top a small stack with nuts and fruit, and have a glass of milk on the side, and you've got a healthy breakfast on your hands.

Why we love it: The squirt factor—what could be easier, faster, or more fun when you're bleary-eyed and fresh out of bed? Just coat a pan with nonstick spray, put the pan over medium heat, shake the can, and pump out some batter into any shape you like (we made hearts and traditional silver dollar rounds). ]]>

• Transport picnic foods in the passenger seat; your trunk can reach temperatures of 150 degrees F.


• “If you’re going to grill, always make sure to keep all of your raw meats separate from your cooked foods,” Wangler says. Pack them on the bottom of your coolers so the juice doesn’t drip onto your produce.


• Keep foods in coolers or on ice whenever possible, and keep it away from the direct sun and insects, says Steve Loehndorf, a food-safety expert at Reser’s Fine Foods, one of the largest deli-salad manufacturers in the United States. And use clean dishes and utensils to serve the foods (not the ones used for food prep), he says.


• Pack plenty of moist towelettes or hand sanitizers, in case you’re not near hand-washing facilities. Clean hands frequently during food prep and before serving. That means you shouldn’t touch raw chicken and then serve the salad, for example.

• Sample foods only from booths where there is evidence of clean hands at work. Look for gloves, hand-sanitizing gels, or even a bowl of clean water.


• If foods are being cut on site, separate knives should be used for meat and other foods, and they should be cleaned between uses.


• Don’t eat samples that are clustered on a plate, allowing passersby to pick up a piece. This is a breeding ground for cross-contamination, thanks to dirty hands. Chandler recommends only eating samples that are pre-toothpicked.


• Skip a sample if flies are buzzing around; they can carry Campylobacter jejuni, the leading cause of bacterial diarrhea in the United States.


• Wash before eating. Those grapes you eat on the way home may not be clean.

• 1 bowl of Subway Chili Con Carne (at right) with 1/4 cup shredded Monterey Jack cheese
  450 calories


• 2 slices of a 12-inch Pizza Hut Medium Thin ’N Crispy Hawaiian Luau Pizza
  440 calories


• Panera Bread Smoked Turkey Sandwich, no mayo
  460 calories 

• 2 frozen toasted whole-wheat waffles topped with 1/2 cup part-skim ricotta cheese and 1/2 cup frozen thawed strawberries
  320 calories


• 1/4 cup Bear Naked All Natural Heavenly Chocolate Granola, layered with 1/2 cup plain fat-free yogurt, and 1 medium sliced banana
  304 calories


• Starbucks Egg White, Spinach & Feta Wrap and 1 medium tangerine
  327 calories

• 1 1/2 cups grape tomatoes or halved cherry tomatoes with 2 teaspoons balsamic vinegar (at right)


• 1/4 cup lightly salted shelled edamame


• 1 cup jicama sticks with 2 tablespoons spicy salsa or salsa verde


• 1 1/2 cups fresh mini multicolored bell peppers, raw or oven-roasted


• 1 3/4 cups cucumber slices sprinkled with 1 1/2 teaspoons sesame seeds and 1/2 teaspoon soy sauce

• 3/4 cup raspberries with 1/2 cup plain fat-free yogurt


• 13 dry-roasted almonds or 30 dry-roasted pistachios


• 1 Laughing Cow Mini Babybel Original cheese with 10 grapes


• 3 tablespoons hummus with 1 cup each fresh bell pepper strips and broccoli florets


• 1/2 large pink grapefruit with 1 large graham cracker

• Do a 40-minute circuit-training workout.


• Walk at a brisk pace for about an hour.


• Hop on a stationary bike and pedal for 45 minutes.


• Jog on a treadmill at a 5-mph pace for 36 minutes.


• Swim laps for 40 minutes.


• Take a step-aerobics class that’s 40 minutes or longer.

• Pick: Fruit that is firm, with a taut, unblemished skin and no signs of bruising or wrinkles.


• Store: Ripen at room temperature, until tender. Apricots can be kept for 2 days, maximum. Once plums are ripe, refrigerate up to 3 days.


• Use: Cook with sugar (1 pound of fruit per 2 cups sugar) on the stove until thickened for a delicious jam.


• Tip: Vitamin A–rich stone fruits work with savory dishes; try sauteing, grilling, or roasting them to serve with duck, chicken, or pork.

• Pick: Plump, juicy berries with a shine (blackberries) or luster (raspberries), without any trace of mold or discoloration.


• Store: If eating within 24 hours, store at room temperature; otherwise, wrap loosely in plastic wrap and refrigerate for up to 2 days. Wash just before using.


• Use: Blackberries and raspberries are delicious raw or in baked goods, but they’re also a great addition to savory dishes.


• Tip: To freeze antioxidant-packed blackberries, raspberries, blueberries, or cherries, wash and let dry completely, then place them in a single layer on a tray in the freezer until solid. Transfer to a zip-top bag and store in the freezer.

• Pick: Fruit with a glossy sheen and deep, rich color.


• Store: Refrigerate in a plastic bag for up to 2 days.


• Use: Pitted sweet cherries are delicious in yogurt, desserts, or even as a sweet topping for grilled meat.


• Tip: To pit several cherries at once, place them in a zip-top bag and roll over them gently with a rolling pin so they split. Remove from the bag, pluck out pits, and enjoy this antioxidant-rich fruit.

• Pick: Plump, firm berries that aren’t shrunken or wrinkled. The color should be rich with a powdery white cast.


• Store: Refrigerate, covered with plastic wrap, for up to 6 days.


• Use: Blueberries are delicious as a cereal topping, stirred into yogurt, or baked into a cobbler. And their intense flavor makes for a great frozen dessert.


• Tip: Gently rinse fiber-packed berries by dunking them in a bowl of cold water just before using; drain in a colander.