To figure out how we should be eating to stay healthy, it is useful to look back to life in the preagricultural (Paleolithic) era. Fossil remains from humans who lived 10,000 to 40,000 years ago show that although many people did not live to old age (because of their dangerous environment with no medical treatments) the people who made it to old age appear to have been healthier than we are today. They were even slightly taller on average than we are today, which indicates that they were well nourished.

Picture what a day in the life of a hunter-gatherer family was like. The males would go out each day in search of animals roaming free, such as deer, bison, mammoths. Rodents, including rabbits and squirrels, birds and fish also were fair game. The females would gather nuts, seeds, wild grains, fruits, tubers and leafy greens. Infants and young children drank breast milk but after being weaned, water was the only available beverage.

The eating habits of hunter-gatherers are reflected in the modern day recommendations for a diet that reduces the risks for heart disease, stroke, cancer and diabetes.

Eat less saturated fat. Meat from animals that roam free is much lower in saturated fat than meat from animals that are fattened before slaughter. Three quarters of the saturated fat in today's American diet comes from ground beef. The other major source of saturated fat today is whole milk and products made from whole milk, such as cheese, butter and cream. In the Paleolithic Era there was no cheese or butter (and certainly no ice cream).

Choose a variety of fruits and vegetables. Plant-based foods were a mainstay of the Paleolithic diet because meat was not always available. The plant foods in that era were much higher in calcium than most vegetables we eat today. That explains where prehistoric people got the calcium they needed for strong bones without consuming dairy products after infancy.

Limit sugar. The only source of concentrated sugar for hunger-gatherers was honey and the supply of that was limited by a short season and the challenge of stinging bees. It is estimated that the 20 teaspoons of sugar an average Americans now eats daily was about the amount a prehistoric person would eat in a lifetime! The sugary beverages so common today were not available then.

Eat whole grains. With no farming, wild grasses and grains were the only grains available. In today's diet, whole wheat, brown rice and wild rice come closest to these grains.

What our ancestors ate out of necessity is still a good basis for our eating habits in the agricultural era. The challenge is to enjoy the convenience of a readily available food supply while still including the vegetables, fruits, whole grains and low fat proteins that help keep us healthy.

Tip of the week:

To sign up for classes that will help you cook family meals and stretch your food dollars, come to the Cooperative Extension table from 11 a.m. to 4 p.m. Friday, May 23, outside Wal-Mart's grocery store entrance.

Christine Gutelius, MA, RD, CDN, is a nutrition resource educator with the Eat Smart NY program at Cornell Cooperative Extension of Cayuga County.

Brown Rice Medley

Makes 4 cups

1 teaspoon oil

1/2 cup diced carrots

1/2 cup diced onions

1/2 cup diced celery

1 clove garlic

1 cup brown rice

14.5-ounce can reduced sodium chicken broth

1/4 cup water

1 bay leaf (optional)

1/2 teaspoon thyme

1/2 cup frozen peas

1/4 cup grated Parmesan cheese

In a large pot, heat oil over medium heat. Add carrots, onions, celery and garlic. Cook over medium heat, stirring frequently, until onion is softened but not browned (about 3-4 minutes). Add the rice, chicken broth, water, bay leaf and thyme. Bring to a boil, reduce heat, cover the pan and cook on low for 25 minutes. Stir in peas. Cover and cook an additional 15 minutes or until rice is tender. Remove from heat and let stand, covered, for 5 minutes. Remove the bay leaf and stir in the cheese.