You "Ask", I Answer: Kevin Trudeau

I just received Trudeau's new book about weight loss. I haven't read but a few pages and decided to research this guy on the net and came across yours.

Trudeau makes a statement at the beginning that discounts embellishments in his story. Also, I already think the government, the ever-so-caring USDA and FDA- whom are supposed to be protected [sic] Americans from bad stuff- allows companies to put in additives.

Regarding artificial sweetners [sic], overprocessed and nutrient dificient [sic] foods---they are so readily available AND CHEAP. Folks buy and consume, get fat, stay fat, are unhealthy and thus go to doctors who prescribe the other manipulated and deceiving racket of manufactured synthetic drugs. What is being pumped into everybody= nothing healthy and pure that's for sure.

So there's a guy out there that sees this and decides to enterprise on it. Yeah! We all should be scratching our heads going 'why didn't I think of that'.....oh but then those Doritos wouldn't be wonderful a thing anymore. Long live prepackaged overprocessed nutrient dificient colon clogging wholesome goodness---with a side of carcenigens for ya!!!! GOVEG.COM PETA.COM - meet your meat........watch this and tell me something.

-- Anonymous (not surprisingly)

Boy, where should I start?

Well, firstly, I'm sorry to hear you spent money on Kevin Trudeau's new weight loss book.

I haven't had the opportunity to peruse it myself, so I'm not sure what statements he makes in the introduction that discount embellishments in his story.

Considering his track record, though, I would take most of what he says with many grains of salt.

There are many issues here worth thinking about. For one -- the subsidizing of certain crops certainly does not help improve this country's food supply.

Corn is extremely cheap, so it's no surprise that high fructose corn syrup is in so many foods. This is a topic well beyond the scope of this blog, and one which I myself am not too clear on, but those of you interested in food politics and the current state of farming should DEFINITELY, without a doubt, read an excellent guide to the farm bill called Food Fight.

Onto the United States Department of Agriculture and the Food & Drug Administration. Yes, they have their flaws (I think they often approve some artificial ingredients and components without hesitation), but this idea that they are conspiring to make us fat by adding secret ingredients to foods is far-fetched and completely misses another pressing issue -- our food environment.

The reason behind the obesity crisis in the United States is simple -- not only are we eating more (due to increasing portion sizes), we are also in an environment that provides constant access to food.

It's a clear fact that visual reminders of food trigger a hunger response.

It doesn't take a genius to realize that when you are driving down a road or walking down a street littered with food advertisements, fast food places, and the encouragement of eating on the run, you are much more likely to overeat.

Additionally, as discussed in Issue 5 of the Small Bites newsletter, the problem with large portion is that, as research has shown, the more food we have in front of us, the more we eat, even if physiologically our hunger has been satisfied.

Kevin Trudeau has not discovered anything. The only thing he enterprised on was the opportunity to make unfounded claims (i.e.: bouncing up and down on a trampoline helps beat depression) and make a quick buck.

As I have pointed out on this blog, the suggestions in many of his books are laughable (there is more to come -- over the next few days, I'll reveal more of his "weight loss secrets", one of which, I kid you not, is to take deep breaths).

It is obvious the man knows nothing about nutrition. He thinks he is a weight loss genius because he tells people to eat a mere 800 calories a day (yet contradicts himself by recommending that people eat as many apples all day as they want and chow down on burgers and fries as long as they are organic).

Disagreeing with Kevin Trudeau does not mean I think Doritos are healthy or a 'good food'. And, as far as your PETA links, I am not sure what the relevance is.

I have not eaten beef, pork, or poultry since 1998 out of personal choice due to my disagreement with the conditions that exist in the animal processing/farming industry, and while diets rich in meat products and lacking in fruits, vegetables, and whole grains increase the risk of certain diseases, I certainly do not think people who occasionally eat meat are endangering their health.

Thanks for writing and allowing me to bring these issues to light.

Mega (Fattening) Mac

The United States may have the world's highest percentage of obese adults, but competition is heating up.

Take a look at the Mega Mac -- Japan's hottest McDonald's hamburger, advertised as "beef heaven". Just how hot, you ask? Try 3 million sold within FOUR days of its January 2007 launch.

It was so popular, in fact, that what was supposed to be a limited two-week New Year's offer was brought back in April and May. Sales soared.

It is, in essence, the equivalent of two Big Macs, thanks to its four beef patties.

That comes out to 1,020 calories, 50 grams of fat, 100% of the maximum saturated fat intake, and 86% of a day's worth of sodium.

What intrigues me more than what your body must feel like after you finish that last bite is how people fit this in their mouth. Is it a two-layer process?

More importantly, does this mean we can expect Supersize Me, San in theaters soon?

Better Brownie

One thing I absolutely love about keeping up with food trends and what's hitting supermarket shelves is that it provides me with the perfect excuse to taste-test. Many times -- as is the case with most energy drinks (or as I lovingly refer to them, "carbonated cough syrup") -- one miniscule sample is enough to make my insides churn.

However, there are those great moments when you bite into something expecting the worst and end up thinking, "Wow, this is actually pretty good!" (after finishing the entire thing).

Today I unexpectedly discovered a tasty 100 calorie treat -- Glenny's 100 Calorie chocolate brownie (although they also offer blondies and even a peanut butter brownie, which I am sure are rather similar to what I had, this post only discusses the chocolate flavor).

100 calories, 75% organic ingredients (not that this alters its nutrition content, but it is an appreciated touch), 7 grams of fiber, a measly 1.5 grams of saturated fat, no trans fats, and a not-so-bad 11 grams of sugar (approximately one tablespoon, or a quarter can of regular soda).

After reading those claims, I was expecting a dry "brownie-like" sponge with a chalky aftertaste.

Not seeing any sugar alcohol or artificial sweetener in the ingredients list initially put me at ease. When it comes to baked goods, I prefer a small amount of real sugar rather than a mish mash of sweeteners made in a lab which linger on the palate for longer than I'd like.

I was thoroughly impressed with my first bite. A rich chocolatey taste, the texture of a homemade -- and much more fattening -- brownie, and seven grams of fiber to boot.

Yes, of course a piece of fresh fruit is a healthier way to get 100 calories, but there are times when we can't -- or don't want to -- have fresh fruit.

Besides, as I have stated before, I see nothing wrong with enjoying moderately processed food once in a while, especially if it is low in calories, pleasant to the palate, and good enough to satisfy a craving that might otherwise lead to unnecessary indulgence.

See, when it comes to eating healthy, I like to think of dietary patterns as a dart board. There are certain foods that should be in the bullseye and consumed every day (fresh fruits and vegetables, whole grains, legumes), but there is also space for foods in the outer circles which should not be consumed as often.

Is this item a health food? No.

Should you make this brownie one of your daily high-fiber foods? I don't think so. I certainly wouldn't place it in the center of the dart board, but I also would not place it in the same "junky empty calories" category as a bag of Doritos or a Twinkie.

However, if you get the chocolate munchies at four o'clock but don't want the 280 calories (and 11 grams of saturated fat) in a Twix bar from your office vending machine, or if you're looking to find a less caloric alternative to the huge Starbucks chocolate chip cookie you have with your morning coffee every Friday, I give you the green light to reach for Glenny's 100 calorie brownie and enjoy every bite.

Numbers Game: Dental Dilemma

A 2007 study published in the Academy of General Dentistry's General Dentistry journal reported that colas' -- both regular and diet -- enamel erosion potential is _______ times higher that of fruit juice.

a) 20
b) 5
c) 15
d) 10

Leave your guess in the "comments" section and come back on Saturday for the answer!

ADA Conference: Chick-Fil-A? Really? No. Really. Are You Serious?

Among some really wonderful vendors -- the almond board, the California Avocado Commission, the pear board, LaraBar, Barbara's whole grain cereals -- at the ADA conference expo showroom, there were several scattered companies that made the nutrition record in my head come to a screeching halt.

Case in point: Chick-Fil-A.

That's right -- the fast food joint famous for its chicken sandwiches.

Their stand attempted to transmit humanity (as you can see from their "saving cowz never getz old!" poster; how this cancels out the fact that thousands of chickens are slaughtered to make their sandwiches, I don't know) and a commitment to nutrition (by advertising their products as "handmade" and fried in peanut oil).

"Handmade" is one of those bottom-of-the-barrel adjectives when it comes to food advertising. It indicates absolutely nothing. You can handmake whole, nutritious food, or fatty foods that offer nothing but empty calories.

I could handmake a whole wheat sandwich chock full of hummus and vegetables in the same way that I could handmake a 500 calorie donut loaded with sugar.

Furthermore, while peanut oil is a healthier choice than, say, lard, frying in oils -- no matter what the source -- simply adds extra calories to a food. Besides, let's not forget that what they are frying in the peanut oil contains a significant amount of saturated fat.

A quick glance at Chik-Fil-A's nutrition info makes it clear they are nowhere near the health-conscious business they are making themselves out to be.

For instance, a chicken breakfast burrito provides 35% of the daily saturated fat limit and 39% of the maximum recommended intake of sodium.

One of their cookies and cream milkshakes will set you back 790 calories and add 33 grams of fat to your day (that's half of what you should be getting in a whole day, if you eat 2,000 calories) and provide a whopping NINETY percent of your saturated fat recommended maximum intake!

While none of their chicken sandwiches creep past the 500 calorie territory, they are still laden with sodium (we are talking four digit numbers here), provide minimal fiber, and contain significant -- albeit not overly alarming -- levels of saturated fat.

Although I give Chick-Fil-A half a brownie point for having absolutely no trans fats in their food (even in their fries, which is something McDonald's should take a cue from), I was disappointed to see their presence at an American Dietetic Association expo. They were as out of place as a bowl of condoms in a convent.

You Ask, I Answer: Weight Watchers

I was [talking to a friend today about] how fad diets don't work, because you deprive your body of calories for a short time, and the weight comes back on. But [she] was saying she does Weight Watchers, and she doesn't consider it to be a 'fad' diet because she's lost weight and kept it off, and eats balanced meals.

I'm torn, because Weight Watchers seems like a big ol' scam to me. What do you think?

-- Anonymous (per writer's request)

I agree with your friend -- Weight Watchers is most certainly not a "fad" diet.

What I like about Weight Watchers is that, above all, they stress calorie and portion control. Additionally, their famous "point" system (used to determine how many calories you should be taking in) is determined by taking into account a variety of factors, including weight, age, and physical activity level.

Unlike many fat diets, the Weight Watcher program does not suggest anyone eliminate entire food groups from the diet or deprive themselves.

Their belief -- which I agree with -- is that there is no such thing as "good" or "bad" food. Instead, you should strive for balance and watch your calories and portions. THAT is the key to successful and permanent weight loss.

Banning flour or sugar for life is not only impractical, it also does not guarantee permanent weight loss (you could get extra calories from fats or sugar-free candy and still gain weight).

Additionally, Weight Watchers recognizes emotional patterns and support systems as crucial pasts of a successful weight-loss system.

I also like the idea of meetings -- at least initially -- as a way of providing supportive environments for people. At the same time, I am glad they now offer an online program to people who dislike -- or are unable to attend -- meetings.

My only "concern" with Weight Watchers is that they now sell a lot of processed products (cupcakes, muffins, cereals, etc.) that, while low in calories, drown out what I believe is the better suggestion of "eating close to nature".

As an occassional treat, they are suitable choices, but I find them to be loaded with preservatives and very artificial tasting.

If anyone were to ask me what popular "diet program" I would recommend, Weight Watchers would be one of my top choices, hands down.

ADA Conference: A Golden Welcome

Upon first entering the expo at the 2007 American Dietetic Association's Food & Nutrition Conference and Expo, my eyes were immediately drawn to the golden arches shining brightly in the center of the 300,000 square foot room.

The McDonald's booth was an interesting one. I'm not sure they were aware that this was a nutrition, rather than environmental, conference. Their main two selling points were their sustainable farming practices and the fact that "many of their pre-cut apple slices" come from local farms.

Keep in mind that having sustainable farming practices does not make a company one whose farming is sustainable (in the same way that eating one vegetable a day does not make one a vegetarian).

And while the fact that many of their apple slices are local, their booth was missing the point. People don't go to McDonald's for apple slices. They mainly go for two things -- beef and fries. So, why not look into organic meats, or at least local and organic potatoes, if they are trying to wave the "we're green" flag (especially since livestock puts a tremendous stain on our environment)?

Besides, when was the last time you saw McDonald's advertising their apple slices to the average consumer?

In my opinion, Mickey D's was ignoring the obese pink elephant in the room -- the food they offer.

A fast-food establishment is never going to be "healthy". In fact, I don't think that should be their ultimate goal.

Hey, I'll be the first to admit -- their fries are delicious and I like to have them once every two or three months.

That being said, it's frustrating not seeing McDonald's make the kind of changes that could truly have positive nutritional consequences.

For instance, make all hamburgers with whole wheat buns and all breakfast sandwiches with whole grain English muffins. People aren't going to tell the difference because no one goes to McDonald's for the "delicious bread" -- people care about what's in between those two buns.

It wouldn' t hurt anyone to get an extra six grams of fiber with whatever hamburger they eat.

Also, why not relaunch their veggie burger, although this time with a non-meat patty that actually tastes good? When that mess came out in 2002, I was sorely disappointed. The patty was limp, flavorless, and drowned in all sorts of sauce. No wonder it didn't "perform well in selected markets."

Anyone who has had a Boca burger can attest to the fact that it resembles the taste and texture of meat. So, why not partner up with Boca -- or try to emulate their patties -- and see what happens, company of the Golden Arches?

Again, don't get me wrong. McDonald's should not try to disguise the fact that they are a fast-food joint specializing in burgers and fries. However, I can't help but believe many of their attempts at healthy offerings were shoddy, advertised poorly, and done simply to undo years of public scrutiny.

Although I can't discredit their attempts at working with local farmers, there's bigger fish to fry, er, bake.

This Week: Inside the American Dietetic Association's Annual Conference

Yesterday I was in Philadelphia for the American Dietetic Association's annual Food & Nutrition Conference and Expo.

Starting tonight -- and throughout this week -- I will let you know what new healthy products you can expect to see on your supermarket shelves soon (and how good they taste, since I sampled everything in the room) as well as what trends food companies are focusing on in order to get your dollars.

What I'm REALLY excited to show you, though, is some of the most desperate attempts some companies are making to market junk food as "health" food. I'm sure you will share in my complete and utter disbelief.

Those anecdotes -- with accompanying photographic evidence -- are coming very soon.

Numbers Game: Answer

Which of the following breakfast "switch strategies" reduces the most calories?

Kudos to you if you answered "replacing your morning bagel with an English muffin." A standard four-ounce bagel contains 310 calories, while a typical two-ounce English muffin packs in 134 calories. That's a difference of 176 calories!

Let's take a look at the other options:

Replacing a cup of whole milk with one of skim milk reduces your intake by 55 calories, a large orange provides 24 less calories than a cup of orange juice, and the 95 calories in a tablespoon of peanut butter aren't that far off from the 102 present in a tablespoon of butter.

This is not to say that the three options listed above aren't good ones.

After all, replacing a cup of orange juice with the fruit itself provides more fiber and five times more calcium, and the heart-healthy fats in peanut butter are more beneficial than the high levels of saturated fat found in regular butter.

Numbers Game: Calorie Control

Which of the following breakfast "switch strategies" reduces the most calories?

a) replacing a cup of whole milk with a cup of skim milk in your latté.
b) replacing your morning bagel with an English muffin (NOTE: both denote a top AND bottom half)
c) eating an orange instead of drinking a cup of orange juice
d) spreading a tablespoon of peanut butter, rather than a tablespoon of butter, on toast

Think it over and leave your guess in the "comments" section. Come back on Monday for the answer!

You Ask, I Answer: Spelt

Are bread products made with spelt healthier than ones with whole wheat?

-- Patrick Wrengton
Palo Alto, CA

Spelt -- which is actually part of the wheat family -- is a whole grain -- a healthy choice when it comes to your carbohydrate consumption, but by no means one that leaves its counterparts in the dust.

It is definitely a smart choice, since it offers plenty of fiber, protein, vitamins, and minerals, thanks to a tough outer husk that does a good job of retaining nutrients.

If the majority of your bread products are whole grain, you are doing just fine from a nutritional standpoint. Whether you choose whole wheat cous cous, quinoa, or brown rice is entirely up to you.

Personally, the bread products I have tried with spelt flour haven't wowed me. I recently had frozen bagels made entirely of spelt flour and found them to be too dense.

If the flavor and texture of spelt suit your palate, though, there is nothing wrong with enjoying it.

However, think of it as a healthy option, rather than the "superfood" some proclaim it is.

It's also wise to keep spelt -- or any other whole grain -- within an appropriate framework.

I recently saw chocolate chip cookies made with spelt flour, marketed as if they were the equivalent to a cup of plain of oatmeal. Nice try, but not quite.

In The News: Deja Vu

Here we go -- another E. Coli recall, this time involving frozen hamburger patties.

This one spans eight states and puts 165 tons of hamburger meat in the "shady" category.

Can't say I'm surprised. Just one mass-produced hamburger patty is made up of several cows' body parts. And, considering the deplorable conditions of most feedlots, it's no wonder so many cows get sick and end up in our food supply.

The best way to ensure the meat you're buying isn't tainted? For starters -- try to know the source. If you have a local butcher or meat market, head there first.

Although buying local isn't practical for everyone and everything, animal meat is so prone to a variety of infections and illnesses that relying on mega factories to provide you with safe food is a risk.

If possible, buy certified organic meat.

That reminds me -- in the next issue of the Small Bites newsletter (out in late October), I will discuss the benefits of organic food, as well as the myths and false sense of security that often accompanies their purchasing. Stay tuned.

Back to the topic at hand -- the fact that people in Florida are eating meat products produced in New Jersey sets up a tremendous barrier to solving the problem at hand. This unsafe meat has now made its way to 20 percent of the country, making it that much harder to control.

Simply Said: Lactose Intolerance

Lactose intolerance occurs when our bodies are unable to digest lactose, the naturally occurring sugar in dairy.

The digestion of lactose falls under the responsibility of an enzyme called lactase, which breaks up lactose into two simple sugars – glucose and galactose.

These two sugars then travel through our digestive systems without problems.

However, if someone’s body does not produce enough lactase, lactose charges full-steam ahead… until it reaches the gut. Then, it just sits there, patiently waiting for lactase to come break it down so it can continue its travels.

Except lactase never arrives, so lactose is instead feverishly eaten up by bacteria in our gut, thereby causing gas, bloating, stomach cramps, and in some cases even diarrhea.

Lactose intolerance is mainly seen in Asian, Native American, Latin American, and African American populations.

Interestingly enough, regardless of your racial makeup, lactose intolerance becomes a more likely complication with each passing decade.

Turns out that as we age, our bodies produce less lactase.

The best way to know what you have for sure is simply by getting tested. While you can do this by undergoing an endoscopy, there is a much less invasive way – a breath test!

If your body is successfully breaking down lactose, you wouldn’t have much hydrogen present in your breath. However, if lactose is fermenting in your gut, its levels will certainly be detectable.

So what to do if you’re lacking lactase?

For starters, never eat dairy products on an empty stomach or by themselves.

You might also want to try lactose-free milk or take a lactase enzyme supplement before having dairy products.

Eat your bacteria. That’s right! If you’re having yogurt, aim for those with live cultures, which will aid digestion.

Play hard to get. Hard cheeses contain less lactose than soft varieties, so a Swiss cheese sandwich would go over better than a caprese salad with mozarella.

Don’t gloss over food labels. Just because a food doesn’t fall under the “dairy” umbrella does not mean it is 100% safe.

The biggest trap? An ingredient known as whey, which is derived from milk and contains lactose.

Food shouldn't be your only concern, either.

About a quarter of prescription drugs contain lactose, as do the majority of birth control pills.

Numbers Game: Answer

Approximately 40 million people in the United States fall into the "lactose intolerant" category.

Tomorrow night, I'll discuss what lactose intolerance is, how to determine if you truly have it, and what foods people with this intolerance should avoid (expect surprises!)

Trudeau In Hot Water

As many of you know, Kevin Trudeau is not someone I look to for sound nutritional advice and knowledge.

If this is your first time at the Small Bites blog, please click on the "Kevin Trudeau" link on the right-hand side of the main page and enjoy my various "Shame on You" postings in which I take great pleasure in deconstructing his New York Times bestseller Natural Cures "They" Don't Want You To Know About.

Although I have received 92 e-mails over the past few months from readers who love the section and share their own impressions of the book, I have also received a few strongly worded missives from fervent Trudeau supporters who tell me "I just don't get it."

Well, I think it's Mr. Trudeau who just doesn't get it. In case you haven't heard, the Federal Trade Commission is breathing down his neck again, this time for misrepresenting claims in his latest book, Weight Loss Cure "They" Don't Want You To Know About (which I was planning tackling after I got through Natural Cures...)

Turns out Trudeau calls his weight-loss plan "easy to follow" and "safe", yet "in court documents, the FTC pointed out that one required phase of the protocol requires that consumers get daily injections of a prescription drug that is not approved by the United States Food and Drug Administration for weight loss."

It gets better! "To obtain the drug, a consumer would need to either go overseas, or find a doctor in the U.S. who will prescribe the drug for off-label use. The injections must be intramuscular, and Trudeau even instructs the dieter to do the injections under the care of a licensed physician. Besides the injections, this phase also requires a 500 calorie/day diet for 21 to 45 days, and the consumer cannot use any medicines, including over-the-counter and prescription drugs, most cosmetics, and no creams, lotions, or moisturizers."

Five hundred calories a day? Okay, allow me to give you some perspective. People imprisoned at Nazi concentration camps were fed approximately 800 calories a day. Think about that. Someone is telling you to go on a diet and consume less food than a victim of the Holocaust. Apart from being completely disturbing, it also goes to show you how unhealthy (and potentially lethal!) some of these ludicrous diets are.

Two big thumbs up to the hard working people at the Federal Trade Commission!

Numbers Game: Zero Tolerance

Approximately _______ million people in the United States fall into the "lactose intolerant" category.

a) 40
b) 5
c) 95
d) 65

Leave your guess in the "comments" section and come back on Sunday for the answer as well as an explanation of what lactose intolerance is and how to determine if you truly have it.

Blog Updates Coming Soon!

Dear readers,

Expect plenty of new posts late Wednesday night. Life has gotten in the way over the past few days, but things are resuming back to normal.

I'll catch up with all of you VERY soon.

You Ask, I Answer: Tofu

What is the difference between soft and hard tofu?

-- Maria (last name unknown)
Location Unknown

Soft tofu (also known as silken tofu) contains more water than hard tofu.

From a culinary standpoint, this makes them significantly different in the texture department (silken tofu is great for smoothies, but terrible for a stirfry, while the reverse holds true for the hard version of this vegetarian staple).

The differences in water content also make for quite a difference in the nutrition department.

3 OUNCES OF SOFT TOFU VS. 3 OUNCES OF HARD TOFU

Calories: 55 (soft) vs. 134 (hard)

Fat: 3.3 grams (soft) vs. 9 grams (hard)

Saturated Fat: .5 grams (soft) vs. 1.35 (hard)

Calcium: 100 milligrams (soft) vs. 315 milligrams (hard)

Protein: 6 grams (soft) vs. 12 grams (hard)

As you may have noticed, a very small percentage of tofu's fats are saturated. A good portion of its fats are heart-healthy Omega-3's, the same ones found in fish!

As a reminder – the recommended daily intake of calcium is 1,000 milligrams, so hard tofu is a most excellent source.

You Ask, I Answer: Pringles

Are Pringles better for you than regular potato chips? They feel a lot less greasier.

-- Brandon Freimner
Chicago, IL

When it comes to items like potato chips, it's rather misleading to think of one particular type of brand as "better for you". "A slightly healthier alternative" is a more accurate way of thinking.

Some foods don't offer much in terms of nutrition, and should be accepted as such. For instance, when I enjoy a bowl of ice cream, I choose the brand that provides the best flavor. I would much rather have just one scoop of decadent ice cream once in a while than an entire pint of fat-free, sugar-free fudge pops chock full of Splenda.

So, if you find yourself in the supermarket aisles looking for the "healthiest potato chip," I think you are doing yourself a diservice.

Anyhow, onto your question -- which I actually really liked, since Pringles are usually considered "less fattening" because, as the commercials used to proudly point out, they leave less greasy residue on your hands than a bunch of Ruffles or Lay's.

I will let the facts speak for themselves.

Here is how one serving of Pringles (14 crisps) compares to a serving of Ruffle's (12 chips):

Calories: 160 calories (both)
Fat: 10 grams (Ruffles) vs. 11 grams (Pringles)
Saturated Fat: 1 gram (Ruffles) vs. 3 grams (Pringles)
Sodium: 160 milligrams (Ruffles) vs. 170 milligrams (Pringles)
Potassium: 340 milligrams (Ruffles) vs. 0 milligrams (Pringles)

In essence, Pringles are potato chips in a tube, by no means a "healthy alternative". And, at least with conventional potato chips (Pringles are dehydrated potato flakes), you get some potassium, which many people do not get enough of.

Measly Metamucil

I can't wrap my head around the logic behind Metamucil.

What's stumping me? The idea that someone would choose to swallow six pills to get a mere three grams of fiber.

That same amount of fiber can be found in:

1 medium apple
1/4 of a medium avocado
1/2 cup cooked broccoli
1/2 cup cooked winter squash
1/2 cup cooked corn
6 Triscuit crackers
1/4 cup kidney beans
3/4 cup oatmeal
1 medium pear
1/2 cup raspberries or blackberries
1 slice whole grain bread

Not only does food taste better than fiber pills, it also provides vitamins and minerals absent from tablets.

Choose food first!

A Slice of... Hell

Pizza is one of my favorite foods. There is nothing I love more than a thin, crispy crust (preferably the nutty flavor of one made with whole grains), tomato sauce infused with oregano and roasted garlic, and a few pieces of fresh buffalo mozzarella and wilted spinach on top.

When made with fresh, healthy ingredients (and not smothered in cheese), pizza is far from the "junk food" category. When I make pizza at home, I buy a pre-made crust made entirely of whole grains and use unsalted tomato sauce and unsalted fresh mozarella.

When I made my first one, I was afraid my dinner guests would spit it out in disgust. Quite the contrary -- I got a number of compliments. See, the sodium in the crust provides enough salty flavor, and the variety of condiments (oregano, pepper, garlic, extra virgin olive oil) I used to condiment the sauce gave it a vivid taste.

Unfortunately, this inoffensive treat can become a nutritional nightmare when you leave it in the hands of a fast food company.

Consider Pizza Hut's Meat Lover's pizza.

Say you and your friends get together and order a 12" pie. One mere slice provides:

340 calories
35% of the recommended maximum daily intake of saturated fat
1 gram of trans fat (the limit is set at 2 grams a day)
50% of the recommended maximum daily intake of sodium

If what you're sharing is a 14" "stuffed crust" pie, then each slice contains:

520 calories
60% of the recommended maximum daily intake of saturated fat
2 grams of trans fat
75% of the recommended maximum daily intake of sodium

Meanwhile, if you're going solo and enjoying a 6" personal pan Meat Lover's pizza, you're taking in:

900 calories
90% of the recommended maximum daily intake of saturated fat
105% of the recommended maximum daily intake of sodium

What to do if you're craving a pizza and your only options are the fast food type?

First, let crust be crust. Stuffing it with cheese only provides more calories, saturated fat, and sodium.

If you have the option, select a thin crust. This will also help cut down on calories.

When it comes to toppings, aim for fresh vegetables like tomatoes, peppers, onions, or even extra garlic.

Start off with an appetizer. Since pizza can be eaten very quickly, it can be easy to down three or four 300-calorie slices before feeling full. Best option? Start off with a soup or salad and then enjoy your pizza.

You Ask, I Answer: Soy Protein

Does soy protein have the same number of calories per gram (4) as regular protein does?

-- Anonymous

Yes -- all proteins (in their pure form) provide four calories per gram.

Allow me to clarify something that has confused people in the past. If you are eating a breaded and fried food providing 30 grams of protein, you are getting 120 calories just from the protein, not total.

You need to add the calories from the breading and frying to calculate the total amount of calories in that piece of food.

Numbers Game: Answer

Which of the following provides eight grams of fiber (approximately 25% of the daily recommended amount for someone consuming 2,000 calories a day)?

Give it up for the cup of raspberries, ladies and gentlemen!

By the way, you would need to pop EIGHTEEN Metamucil pills to get that much fiber. I still don't understand why some people looking to increase their fiber intake resort to a measly amount in pill form than a delicious, whole food source.

For an extra fiber boost, add berries to a bowl of high fiber cereal or enjoy a berry fruit salad (combine blueberries, strawberries, raspberries, and blackberries) as a side dish to your whole grain toast in the morning.

As for the other possible answers, here is how they rank on the fiber chart:

1 cup of oatmeal: 3 grams
1 medium orange: 3 grams
1 cup of steamed spinach: 4 grams

Quick and Healthy Recipe: Sizzling Seitan

For those of you unfamiliar with seitan (pictured to the left, on the right hand side of that stir-fry dish), it is a popular meat substitute made of wheat gluten. Its consistency is chewy without being gummy and very much akin to a chicken breast.

From a nutritional standpoint, it is a great lean protein -- very low in fat (2 to 3 grams for a 3 ounce serving), high in protein (18 to 20 grams per serving), and high in iron (25 - 30 % of the daily recommended intake per serving).

Seitan also offers 3 to 4 grams of fiber and approximately 8% of the calcium recommended daily amount in a three ounce serving.

Supermarkets like Whole Foods and Trader Joe's sell it, as do many conventional supermarkets in New York City, Los Angeles, San Francisco, Miami, Seattle, and Chicago. It is often located near produce, alongside tofu.

The following recipe is not only healthy, I can also say I have served it -- with much success! -- to people who would scoff at eating meat substitutes.

My only condition was that they had to taste the dish without knowing the ingredients, and tell me their honest opinion.

I'm happy to say that a few minutes later I had a handful of carnivores asking me where "they can get this stuff"!

SIZZLIN' SEITAN
Yield: 2 Servings

INGREDIENTS:

1 tablespoon extra virgin olive oil
3 garlic cloves, diced
1 container White Wave seitan (cut the seitan into bite-size chunks)
1 small orange pepper, diced
1 small green pepper, diced
Paprika powder, to taste
Salt, to taste (I did not include any, and no one asked for a salt shaker)
Pepper, to taste
2 cups quinoa (follow instructions on package; use 1 cup quinoa and 2 cups water)
1 medium avocado

INSTRUCTIONS:

Heat the extra virgin olive oil at medium-high temperature in medium sized pot.

Once oil is sufficiently heated (you should see "waves" in the oil when you move it around the pot), throw in the diced garlic. Be sure to move it around often to prevent it from burning.

Once the garlic reaches a golden color, throw in the diced peppers and increase the heat to high.

Continue to heat for five minutes. Stir frequently.

Add in seitan chunks.

While stirring, add pepper and paprika powder, to taste.

Stir for two minutes and then lower heat back to medium for five more minutes, stirring frequently.

In a separate pot, make quinoa, following package directions.

Once the seitan-vegetable medley and quinoa are done, cut a ripe medium-sized avocado into thin slices.

Place a scoopful of quinoa in serving bowl. Top wih seitan-pepper chunks and avocado slices.

Enjoy!

NUTRITION FACTS (per serving)

615 calories
27 grams fat
3.1 grams saturated fat
15 grams fiber
36 grams protein

This meal is extremely heart-healthy -- three quarters of its fats are of the monounsaturated kind, the absolute best for cardiovascular health!

That being said, if you are interested in a lower-fat variety containing less calories, only include half an avocado, rather than a whole one. This results in 80 less calories and takes away seven grams of fat (as well as three grams of fiber, so be sure to throw in an extra vegetable like broccoli or shredded carrots to make that up!)

Diets, Deconstructed: The Best Life Diet

Sure, Bob Greene's diet plan has Oprah's approval, but does it pass NYU Professor Lisa Sasson's critical eye?

Let's see what she has to say.

What I Like:

"This book emphasizes the incorporation of physical activity into a healthy eating plan for optimal success. Even better, unlike some books that assume readers can jump right into complicated workouts, Bob Green somewhat individualizes exercise recommendations depending on people's physical state and ability.

Also, there is no universal caloric goal. Again, this is as personalized as a book for the masses can be.

I also really appreciate the mention of emotions, stress, and hunger awareness. Healthy eating isn't just about knowing that broccoli has vitamin C. There are other emotional, social, and psychological factors that affect our food choices."

What I'm Not So Sure Of:

"The phases last a little too long, and could cause people to lose motivation and abandon the diet. Also, different supplements are advocated from the beginning. I would rather he encourage people to get as many nutrients from real food as possible, rather than in pill form."

What I Don't Like:

"Bob Greene makes too big a deal of refined carbohydrates. Like a lot of other books out in the market now, he calls for their elimination during the first phase of his diet.

There are even statements suggesting that refined carbohydrates are addictive, and that shunning them for four weeks during phase one will help stop that addiction. This has absolutely no basis in reality. Many foods can be healthy in small amounts.

A dinner of grilled chicken, vegetables, and half a cup of regular pasta is a perfectly healthy meal. If someone doesn't like whole wheat pasta, they shouldn't be forced to eat it. Also, a plain baked potato, with its fiber, vitamin C, and potassium, should never be seen as a "diet buster".

I also think it's important to respect cultural sensitivity. Refined carbohydrates are a staple in many international cuisines, many of which don't have nearly the same obesity problem we do here. For example, I think it would be ridiculous to recommend that a Japanese person start having sushi rolls made of brown rice."

In Conclusion:

"Bob Greene's book goes beyond just dieting and food. I am glad physical activity and the emotional and social factors behind eating are discussed. Overall, the diet plan is well-rounded, but there are excessive restrictions that I don't think are necessary.

I wouldn't have a problem recommending this book to one of my clients because, overall, Bob Greene offers comprehensive nutrition information."

A big thank you to Lisa Sasson for sharing her time and opinion with us!

Here are my two cents:

I was rather surprised by some of Bob Greene's suggested buys. For example, he recommends Yoplait yogurt, which contains high fructose corn syrup and, in some varieties, artificial sweeteners.

Why doesn't he recommend plain unsweetened yogurt -- regardless of the brand -- which can be sweetened with fresh fruits? There is nothing special in Yoplait yogurts that can't be found in other brands.

Lastly, I wish diet book authors would respect their readers a little more and not ask them to log on to their websites and pay extra money for advice and tips that could have very well been included in the text.

On a more positive note, I agree with Lisa Sasson that, for the most part, Bob Greene offers sound nutritional advice for the most part that can help people improve their dietary patterns.

In my grade book, Bob Greene's Best Life Diet scores a B+.

'Tis the Season

Summer's last days are upon us, and a new season of fruits and vegetables is around the corner.

If you are thinking about eating more seasonally this fall, look for the following fruits and vegetables (availability varies on geographic region, of course):

Vegetables: beets, bok choy, broccoli, brussel sprouts, cabbage, carrots, cauliflower, celery, collard greens, corn, eggplant, garlic, kale, leeks, lettuce, mesclun, onions, parsnips, peas, peppers, potatoes, pumpkin, scallions, spinach, winter squash, sweet potatoes, tomatoes, and turnips.

Fruits: apples, blueberries, cranberries, grapes, pears, raspberries, and watermelon.

Those of you visiting from the Southern Hemisphere have the following goodies to pick from when Spring begins in less than two weeks.

Vegetables: artichokes, asparagus, beets, bok choy, broccoli, cabbage, carrots, collard greens, fennel, garlic, kale, lettuce, mesclun, onions, peas, potatoes, radishes, scallions, shallots, turnips.

Fruits: apples, apricots, avocado, mango, strawberries

You Ask, I Answer: Water

When did [the "8 glasses of water a day" myth] get started and how? Seems like for the past 7 years, [my] friends started talking about it.

But, just before that, bottled water became a trend to carry around. Please tell me it wasn't the bottle water companies who started this! You're suggesting, "drink water when you're thirsty" sounds unique, but hey, that's how I grew up.

-- "R from Ohio" (via the blog)

Dr. Heinz Valtin of Dartmouth's Medical School -- a kidney and water balance expert -- had that same question back in 2002 and decided to do a little investigating.

His conclusion? You can partially blame the Food and Nutrition Board of the National Research Council for starting this trend.

In a report, they recommended people take in a milliliter of water per calorie of food. If we apply that to a daily intake of 2,000 calories a day, we get two liters (or eight eight-ounce glasses) of water.

Why just partial blame? Well, that same recommendation also read, "most of this quantitiy is contained in prepared foods."

Pardon the cliche, but blame the media for spreading incorrect information. The water bottle, companies, of course, remained mum on the gaffe. Thus, here we are in the era of Vitamin/Smart/Protein water (some of which have almost as much sugar as a can of soda!)

This is not to say you shouldn't drink water. However, it should be a matter of drinking when you are thirsty (whether that adds up to four or nine glasses a day), not "because it's good for you."

Numbers Game: Finding Fiber

Which of the following provides eight grams of fiber (approximately 25% of the daily recommended amount for someone consuming 2,000 calories a day)?

a) 1 medium orange
b) 1 cup oatmeal
c) 1 cup raspberries
d) 1 cup steamed spinach

Leave your guess in the "comments" section and come back on Tuesday for the answer!

You Ask, I Answer: Breakfast & Metabolism

I know that you should eat breakfast to get your metabolism started, but what is enough? A handful of cereal? A cup of tea?

-- Anonymous

Great question! Let's start with the basics.

We all have what is known as a basal metabolic rate (BMR), which reflects how rapidly our bodies burn calories through a variety of biochemical processes.

Our metabolism is never turned off. Even while you sleep, your metabolism is up and running.

If you are looking to lose weight, you want to increase your BMR so your body is able to burn more calories.

How do you do this? The best way is by engaging in physical activity.

Why? The more muscle mass you have, the higher your BMR.

There's more. When you starve your body, it has no idea when its next meal will be.

If you go a whole day consuming only 800 calories, your body doesn’t know you are doing that on purpose. It thinks you are in shortage of food and in fear of starvation! So, it goes into self-preservation mode and slows everything down in order to store energy, including your BMR.

Similarly, if your last bite of food is at 10 PM and you wake up at 8 AM the next day, that's a ten hour period where your body's metabolic state is in fasting mode (hence the word breakfast, literally meaning "breaking the fast").

This is why diets very low in calories are counter-productive to weight loss in the longrun.

See, once your BMR slows down and you go back to your regular way of eating, you will very likely gain weight, since your BMR needs to warm up from its mini-vacation before it can kick into high gear and burn calories as effectively as before.

There isn't a specific quantity of food needed to get your metabolism up and running. Even gulping down a glass of orange juice as you rush out the door in the morning is better than starting your day off on an empty stomach.

Additionally, skipping breakfast is an easy way to end up overeating at lunch or stopping by your office's vending machine at 11 AM for a "quick pick me up", often in the form of a King Size Snicker's bar.

Celebrity Diet Secrets: Marc Jacobs

Marc Jacobs is often on the lips of the world's leading fashionistas, thanks to his famous collections of men and women's clothes and accesories.

Recently, though, it's his body that has been making headlines. If you haven't seen for yourself, this is Marc last year, and this is him now.

In a recent interview, the designer explained his transformation the following way:

"I’m eating a totally organic diet, which has no flour, no sugar, no dairy, and no caffeine, and I lost weight because of that diet and because of a two and a half hour exercise regimen seven days a week."

Let's decostruct and analyze.

"I'm eating a totally organic diet..."

As I have mentioned in the past, while organic food lacks pesticides, it has the same nutritional composition as conventional food. An organic banana does not have more vitamins or minerals than a non-organic one, and organic ice cream has the same amount of calories and added sugar as a conventional type.

Eating organic in and of itself isn't always healthy. These days, you can buy heavily processed foods (potato chips, cookies) that, despite being made with 100% organic ingredients, are basically empty calories.

If we're talking about weight loss exclusively, eating organically is not very relevant.

"... which has no flour..."

None!?!? Whenever someone swears the secret to weight loss is eliminating flour from the diet, I want to hit the roof.

Even if someone chose to limit their intake of white flour, at least they would be consuming whole grain flours, which offer a variety of nutrients, have high fiber contents, and, in my opinions, are delicious (one of my favorite breakfast foods is a toasted whole grain English muffin topped with peanut butter).

Yes, many foods made with flour are often highly caloric (i.e: cookies, cakes, pizza), but it is not the flour that's the culprit. Cookies and cakes contain high amounts of butter and sugar, while the majority of calories in pizza can be attributed to cheese and toppings like sausage and pepperoni.

It does not help that refined white flour offers almost no fiber (thereby not providing a feeling of satiety quickly), but let's not forget that flour is one of the oldest ingredients in the world. People around the world have been eating it for thousands of years, long before type 2 diabetes became prevalent and body mass indexes soared.

Granted, if Marc Jacobs previously ate 3 cups of pasta, 2 brownies, and 9 slices of bread a day, he was obviously getting too many calories from products made with flour, but there is absolutely no need to get rid of it in your diet.

"... no sugar..."

Why the absolute elimination? It is true that foods high in added sugar contribute many calories, and the average adult in the United States eats roughly three times the recommended daily amount (120 grams to the 40 stated in dietary guidelines).

However, putting a packet of sugar in your coffee, enjoying an ice cream cone once a week, or occassionaly sharing a slice of pie with a friend after dinner is not going to make you obese.

Labeling a single nutrient as "bad" is a common mistake many dieters make. A more realistic (and easier to maintain) goal is to lower the intake of added sugars and increase consumption of natural sources like fresh fruit.

Again, I don't know what Marc Jacobs' diet used to be like. If ice cream sundaes were a daily staple, and his breakfast consisted of two donuts, there was obviously an overload of sugar and calories that needed to be modified.

"... no dairy..."

This is completely unrelated to Marc's body makeover. Unless someone is lactose intolerant, there is no connection between shunning dairy and losing weight.

Again, it's important to think about the wide range of foods that fall into the "dairy" category. Putting eight slices of swiss cheese into a sandwich or downing half a pint of Ben & Jerry's after dinner every night is obviously a source of concentrated calories, but healthier options are not hard to find.

For example, plain, unsweetened yogurt is a tremendously healthy food thanks to its gut-friendly (and immune-system boosting) bacteria.

Even enjoying an iced latte with skim or low-fat milk on a hot summer day is a great beverage choice, thanks to its significant amounts of calcium, vitamin D, phosphorus, and vitamin B12.

"... and no caffeine..."

Many health food fanatics shun caffeine, and, frankly, I don't understand why.

Countless clinical research trials have concluded there is no link between caffeine consumption and a higher risk of any disease. Well, let me phrase that better -- there is no evidence linking moderate caffeine consumption with a higher risk of any disease.

Besides, if we're talking about Marc Jacobs' weight loss and improved fitness, caffeine is irrelevant.

"... and two and a half hour exercise regimen seven days a week."

Bingo! Here is the most important factor behind Marc's new look. Healthy eating helps, of course. But, someone working out two and a half hours a day, every day (which, to me, sounds excessive and bordering on overkill) is approximately burning an additional 1,200 calories a day!

Add that to a reduced calorie diet (which doesn't take much thought if you are removing entire food groups like Marc Jacobs) and, voila, there is your weight loss and added muscle tonification.

So, at the end of the day, what we have is someone who is consuming less calories, eating less processed food, and performing a lot more physical activity than before. Smart? Yes! Groundbreaking? No.

Food for Thought: Extreme Makeover (School Lunch Edition)

Yesterday's New York Times contained an interesting article on a new trend towards healthier choices in some school cafeterias across the country (others, like the ones I featured in a recent blog post on school "junketerias", have their work cut out for them!).

My take? I think removing fryers from schools and reducing portion sizes are excellent initiatives. There is absolutely no need to offer French fries to children every day.

Should they be a very occassional treat? Absolutely. However, the notion than an eight year old can potentially be eating pizza, french fries, and a brownie for lunch every day is disturbing.

As for the appearance of chocolate chip cookies with whole wheat flour and other similar "healthy" desserts, my enthusiasm is more cautious.

Whole grains are very healthy, and many people in the United States are still shutting them out and opting for diets consisting mainly of refined carbohydrates.

That being said -- let's not fool ourselves. A cookie is not, will never be, and shouldn't be health food. Yes, you can make healthier variations, but I certainly hope these students' only source of whole grains does not come from a cookie.

A whole wheat chocolate chip cookie does not come close to the nutrition of a bowl of oatmeal or a banana.

It's crucial to maintain a sense of perspective. Eating two small cookies with white flour is not going to cause obesity or make anyone develop diabetes.

A four ounce cookie, however, is an overload of calories, regardless of the kind of flour it is made with. It should not get the green light because it contains an extra three grams of fiber.

According to the article, some schools are going as far as banning cupcakes from birthday celebrations. I must say I side with the flabbergasted PTA members on this one.

If a class has a monthly birthday celebration, I have absolutely no problems with each child eating a small cupcake.
This idea of demonizing foods and banning them is not dealing with the real problem.

It would be much wiser to teach children that certain foods should be eaten daily (fresh vegetables, fruits, whole grains, legumes) while others should be reserved only for special occassions (brownies, cupcakes, French fries, etc.).

The most eye-catching part of the article for me?

"...under the federal guidelines, jelly beans and Popsicles are banned because they have “minimal nutritional value.” But Snickers and Dove bars are not because they contain some nutrients."

Doh! This is precisely why simply focusing on a handful of nutrients results in faulty judgment.

A popsicle might not provide any vitamins or minerals, but it is not an unhealthy snack. The average frozen fruit stick provides 50 calories and two teaspoons of sugar.

Meanwhile, a Dove bar provides 30% of the daily saturated fat recommended limit and almost 5 teaspoons of sugar! Allowing it in schools solely on the basis that it contains four percent of the daily value of calcium is ludicrous.

The best thing that can result from this trend towards healthier eating at school is that children will hopefully be exposed to new foods, textures, tastes, and ingredients they are not getting at home, thereby expanding their palates and nutrition habits.

You Ask, I Answer: Fruit Juices/Smoothies

I am trying to eat healthy, and trying to lower my cholesterol. In the mornings, I blend a smoothie (strawberries, banana, and a little OJ). Someone mentioned to me that this is very high in sugar, and subsequently puts a strain on my pancreas as well as other organs. Can you help me understand the difference table sugar and sugar that I find in fruit.

-- Mike McDonald
New York, NY

Your question is actually two in one, because high cholesterol and sugar intake are unrelated. So, the "good" news is, your sweet tooth is not worsening your cholesterol problem.

Let's start at the beginning.

One of the most important cholesterol-lowering tools in the nutrition box is dietary fiber, particularly soluble fiber.

Oat bran is 100% soluble fiber, wheat bran offers 100% insoluble fiber (which is still good, but does not help with lower cholesterol) and fruits and vegetables offer a mix of soluble and insoluble fiber).

It is also important to know that whole fruits offer more fiber than their juiced counterparts. For instance, a medium orange offers 4.5 grams of fiber, while a cup of orange juice provides zilch.

While we're talking cholesterol, allow me to say this: your worst enemies are saturated fats (the type of fat prevalent in animal products and whole dairy foods).

If smoothies are your absolute favorite food and you can't imagine starting off your morning without one, then I recommend buying ready-to-eat unsweetened oatmeal and adding a few tablespoons to your smoothie. It won't affect the flavor. If anything, it will give the finished product a slightly thicker consistency.

Now, let's talk sugar.

All fruits contain fructose -- a naturally occurring sugar. When you eat a fruit, the fiber in it helps "lower the effect" of fructose (the fiber helps revent a sharp spike of your blood glucose levels).

Smoothies lack fiber, so you don't have this blood sugar stabilizing tool. That being said, if you accompany a smoothie with a high fiber cereal, whole wheat toast, or a bowl of oatmeal, you are providing your body with fiber.

If you are making your smoothies at home consisting of fresh fruits and orange juice, I wouldn't be too concerned about your sugar intake (unless you have diabetes, and then we have other issues to discuss).

If, however, you are buying these smoothies at stores, I would raise the red flag slightly, since a many of them have added sucrose (table sugar) and an extra bundle of calories.

The difference between natural and added sugars? I like to think of naturally-occurring sugars as sweet bonuses in nutritious packages. For example, watermelon has fructose, but also offers antioxidants, vitamins, and minerals. Added sugar, on the other hand, only provides calories.

You Ask, I Answer: Cheese

I'd love to hear your thoughts on cheese. I'm pretty sure that having it for breakfast about 4 days a week and enjoy cheese plates about twice a week in addition to that might be overdoing it. What are your thoughts about cheeses to avoid in large quantities, and which to have occassionally?

--Antonella Montagna
Key Largo, FL

Cheese sure is delicious, but its high fat content also results provides a large number of calories in a small package. Remember, each gram of fat contains nine calories, while a gram of protein or carbohydrates contributes four calories.

Additionally, the kind of fat found in cheese is the saturated kind -- the type associated with raising our bad cholesterol, risk of heart disease, and contributing to atherosclerosis.

This is not to say you should cut cheese out of your diet. However, being aware of your portions is very important here.

If you are at a party, for instance, you should know that four cheese cubes count as one serving (containing anywhere from 85 to 130 calories, depending on the specific type you are eating).

As a rule of thumb, soft, creamy cheeses contain less fat (and, thus, less calories) than harder types. The reason? Simple -- soft cheeses contain more water, wherehas the hard varieties have their fat more concentrated.

So, if your three favorite cheeses are Swiss, cheddar, and manchego, I would suggest introducing some softer ones to your breakfast and cheese plates.

I should point out, though, that even soft cheeses have considerable amounts of saturated fat.

For instance, while an ounce of cheddar (just four little cubes!) provides 30 percent of our daily recommended saturated fat limit, an ounce of whole milk mozzarella still contributes 20 percent.

Here are my suggestions to you.

On the days you start off your morning with cheese, be mindful of your portions, especially if you are consuming hard cheeses. You can be a little more lenient if you are having a caprese salad containing part-skim mozzarella, though, which contains half the saturated fat found in its whole milk counterpart.

Similarly, on days when you have cheese for breakfast, make food choices for lunch, snacks, and dinner that are low in saturated fat (i.e.: have shrimp instead of steak, pour skim milk into your latte in place of whole milk, and replace butter with vegetable oils in your cooking).

As you may have noticed, I make no mention of fat-free cheese. The reason? That entire concept is blasphemy! Cheese is naturally meant to have fat in it. Whereas I find that skim milk adds flavor to coffee or cereal, fat-free cheese is yellow cardboard.

That being said, Cabot makes a tasty reduced-fat cheddar cheese that I often enjoy.