There is a lot to be said for “eating healthy.” Some of it good, such as, “Wow, I feel better and have more energy,” and some of it bad, like “This is too hard. I want potato chips for dinner.”

One of the problems of developing a healthful diet – aside from the fact that honey-barbecued potato chips are an inspired invention and make a lovely meal when paired with the right beverage – is that some of us have an all-or-nothing attitude.

The “I will eat only good food and not bad food all the time, every day,” mantra is what the junk food-producing giants depend on. After all, no one can keep this up forever, and no food is really deadly if eaten in moderation.

Seniors who may be cooking for one, or even two, may find developing or sticking to a healthful diet to be a challenge. However, adding certain foods or replacing old standbys is not such a large task, and can make a large difference.

For example, substituting brown rice for white rice. While white rice is commonly used, it has no real nutritional value. Brown rice, on the other hand, has a host of vitamins and fiber. It also has a hearty, almost nutty flavor. Try the boil-in-bag variety, which is so simple even I can make it perfectly every time.

Blueberries are another body-booster, just chock full of fiber, vitamin C and antioxidants. Yogurt also leads the ranks as a “health food” as it is a good source of protein and calcium.

So try this for breakfast. Take a handful of frozen blueberries and layer them with a low-fat yogurt of your choice. Let stand until the fruit is thawed. Top with a high-fiber cereal.

Think broccoli can’t be fun? Throw some on a frozen pizza or saut? some with the above-mentioned brown rice. How about a broccoli and cheese omelet? This emerald-colored little veggie is versatile and has plenty of cancer-fighting agents.

Ever hear of flaxseeds? They are tiny brown or yellow seeds that boast a nutty flavor. They’re also jam-packed with omega-3 fatty acids, which are good for your heart.

Available at the health food store, these seeds are inexpensive, high in fiber and easy to use. Just grind them up in the coffee grinder. They will last a few days in the refrigerator or a few months in the freezer. All you is need is one to two tablespoons a day, so try sprinkling them on salads, or use them as a topper on the above yogurt treat.

Sardines are often overlooked when fish is mentioned, but these little guys are also packed with omega-3s. When I was a child, my mother used to eat them covered in mustard. While the memory of this probably contributed to my adulthood vegetarianism, sardines are a healthy choice nonetheless.

A few other items to keep in mind as you rove the grocery store are tomatoes, nuts, butternut squash, oranges and onions.

I, too, am trying to be creative when it comes to healthful choices and am starting to think outside the frozen, microwavable box.

With all this good food, your body will probably hardly notice the occasional bag of honey-barbecued potato chips. After all, some foods are just good for the soul.

Eastern Agency on Aging and WABI-TV5 are committed to sharing the most up-to-date and important information with seniors and their families. Join EAA for “Senior Watch” every Monday during the noon news on Channel 5 and for “Senior Spotlight” every Wednesday during the 6:30 half-hour of the morning news. WABI is giving its viewing public two opportunities to see live, local news segments that cover senior issues.

Carol Higgins is director of communications at Eastern Agency on Aging. For information on EAA, call 941-2865, toll-free (800) 432-7812, e-mail info@eaaa.org, or visit www.eaaa.org. TTY 992-0150.