My husband and I are Pittsburgh-shaped.

You know, a little too much in front, a little too much in back, and soft around the middle.

Before you get your Zumba in a knot over this assertion, be aware that there are a number of authoritative sources that have already taken our fair city to task on its largeness.

Or examine the scientific evidence: Look around you during your morning bus ride.

Like the rest of you, my husband and I like to eat. Every other year or so, we do put on the yoke of dieting and exercise and trim down. Last year I managed to remove 35 pounds in about six months. (He can take off 25 in no time at all. Curse him.)

I've rediscovered most of my lost weight.

I don't even have to say that I have myself to blame, and it's particularly pathetic when, the psychology of eating aside, there's so much out there to keep you on the straight and narrow. In the next few weeks I will be testing some of the gadgets and online devices to see how helpful they are. (But first, the Strawberry Cobbler from last week's Food & Flavor -- oh, heaven!)

I do like a wallet-sized guide put out by the National Fiber Council. Founded in 2004, the council bills itself as a vehicle for disseminating credible information about dietary fiber. (Hence, "Fiber in the News" on its Web site.)

The council has eight board members, each a medical or health professional.

Its guide, called "Dining In or Dining Out," reminds consumers of the value of a high-fiber diet, such as it prevents some cancers, helps lower cholesterol and assists in weight loss and that all-important regularity. It defines soluble fiber (dissolves in water and may form a gel) and insoluble fiber (does not and adds bulk -- to the stool, that is).

The council recommends getting 32 grams of fiber per day.

Most people get half that, says the guide. It tells you how to add fiber to a packed lunch, if you are eating in, and how to select from a menu if you are eating out.

Even if you don't look at the guide every day, I'll bet if you stick it in your wallet and come across it when you're whipping out your debit card for a slice of white layer cake, with an inch of creamy butter icing, maybe a scoop of ice cream ... you'll ask to have some pinto beans on top.

One-half cup of those gives you 8 grams of fiber.

Go to nationalfibercouncil.org to request a guide, or call 1-866-749-5296.

Lentils have fiber

The USA Dry Pea & Lentil Council seeks your lentil recipes for a contest. Recipes should be postmarked by July 7. For details: lentilfest.com. The final judging will be on Aug. 28 during the National Lentil Festival Cook-off at Reaney Park in the state of Washington.

Kiwi, strawberries have fiber

See the out-of-this-world recipe below sent to us by marxfoods.com. It is from Karen Ellis of Tampa., Fla., and is in the running in the company's "Win a Summer of Wild Salmon" contest. It uses a kiwi/strawberry/green onion salsa and lime juice in a flavorful combination that my sometimes-picky family loved.

Contest deadline is tomorrow at 11:59 p.m. Pacific Time (2:59 a.m. Saturday Eastern), so get going. Go to marxfoods.com for details and more recipes. Winner receives three shipments totaling 15 pounds of wild salmon.

Also in the running: salmon ice cream sundae, with savory ice cream.

Fiber or not, I ain't eating that.

Benefit lunch today

A Taste of Pittsburgh's Pasta! is today from 11 a.m. to 1:30 p.m. at the U.S. Steel Plaza, Grant Street, Downtown. For $9, taste four servings of pasta and a piece of Cellone's Italian bread. Participants are Bahama Breeze, Bravo, Cucina Italiana, Jimmy G's, Stone Mansion and The Library.

The offerings will be judged and you may vote for your fave. Proceeds benefit the Leukemia & Lymphoma Society, Western Pennsylvania-West Virginia Chapter. Specifically, it helps out its research and local patient financial aid program for people with leukemia, Hodgkins and non-Hodgkins lymphoma and myeloma.

If you're watching your weight, just donate and have fun.

You'll feel better.

STRAWBERRY SALMON

PG TESTED

This is double the original recipe, to feed 5 to 6 hungry people. Half works just fine.

• 15 medium strawberries
• 2 small kiwis, skinned and chopped
• 4 green onions, chopped
• 1 1/2 to 2 pounds salmon steaks or fillets
• 1 or 2 limes, squeezed, depending on how much lime taste you like
• Salt and pepper (kosher salt is best)
• Extra virgin olive oil

Mix chopped strawberries, kiwi and green onions. Set aside and let flavors mix. Brush meaty side of salmon with lime juice and season with salt and pepper.

Heat olive oil in pan. Add salmon, lime-juice side down. Cook 4 to 5 minutes, or until halfway done, and turn with tongs. Brush uncooked side with lime juice and season with salt and pepper. Cook another 4 to 5 minutes, or until fish is pink, firm and cooked through.

Top with salsa.

-- Adapted from recipe by Karen Ellis, Tampa, Fla., from marxfoods.com