You Ask, I Answer: Serving Sizes (Part 2)

I have some follow-up questions.

Does one piece of low moisture mozzarella string cheese count towards a protein? Two tablespoons of peanut butter: is that one serving?

I am using My Calorie Counter to help me track all this but they max me out at 50 grams of protein per day. I'm always hungry and have NO problem meeting my protein intake in grams, but I’m not sure about the servings.

My big thing is I don't like most veggies or fish. I do like celery, carrots, corn, cucumbers, spinach lettuce, romaine lettuce and trying to make sure I get all my "servings per day in" has been difficult.

-- Jessica Hubbs
Louisville, KY

The concept that appears to be getting lost here is that most foods are a combination of various nutrients.

Whole grains, for example, offer carbohydrates and protein. Low-fat milk offers fat, carbohydrates, and protein. Cheese offers fat and protein.

If we are talking USDA (MyPyramid) standards, string cheese counts as dairy.

If you were using the exchange system -- mostly used for meal planning with diabetes patients -- cheese would count as a meat.

Remember, there is no “protein” group in the USDA pyramid.

In any case, one piece of string cheese clocks in at about 7 grams of protein... so it can be equated to one ounce of meat.

That is not the same as a serving, since it takes three ounces of meat to constitute one serving.

If your head is spinning, you are not alone. The USDA has received plenty of flack for developing a system that can be intimidating and ultimately frustrates people.

As far as peanut butter, that technically DOES belong in the "meat/meat alternatives" group. Two tablespoons account for one serving.

If you are given a gram goal (ie: 50 grams of protein), focus on that, rather than the servings. Unless you are familiar with USDA's figures, you will find yourself completely confused.

In terms of your vegetable "quota", keep in mind that one serving of cooked vegetables is a mere half cup.

Meanwhile, one medium-sized piece of fruit accounts for one serving of that group. If you are talking berries, just half a cup equals one serving.

It really isn't that much food if you spread it throughout the day.

A banana in the morning and an apple as a late-night snack knocks off the fruit servings.

Then, dip half a cup of cucumbers (1 serving) in hummus for an afternoon snack, and throw in half a cup of carrots and half a cup of steamed spinach into a stirfry and you’ve got three vegetable servings in a flash.

Turn It On: Too Young To Be Fat

The Learning Channel will be showing My Shocking Story: Too Young To Be Fat on Wednesday, January 23 at 8 PM (and replaying it at 11 PM).

A summary from their website reads:

"16-year-old Dexter Washington weighs 340lbs. He attends the Academy of the Sierras, probably the only year-round boarding high school for morbidly obese kids in the world. We film Dexter's emotional change as he confronts why he has eaten excessively."

I'm very interested in learning more about this high school, as well as seeing what angle this documentary pursues.

Write yourself a reminder note, tune in, and stop by on January 24 for my review.

Wolf In Sheep's Clothing: Snap Pea Crisps

Recent public interest in nutrition and demand for convenient snacks has led to an array of products looking to successfully combine both in a tasty package.

Some, like Crispy Delites, have pulled this off quite well by dehydrating vegetables and adding just a pinch of oil and salt.

The result is a low-calorie snack that skimps on the fat but offers a fair amount of potassium and other naturally-occurring nutrients.

Snapea Crisps, however, leave quite a bit to be desired.

Sidenote: the spelling freak in me thinks they should be called "Snap Pea Crisps" rather than "Snapea" crisps, since everytime I see it I prounounce it "Snay-pea." Anyway...

You wouldn't be inclined to think badly of these crisps based on the advertising.

"SnapeaCrisps deliver the pea's natural nutrients in their entirety," reads the product's website.

The company is named SnackSalad, purposefully associating in-between-meals munching with a food commonly perceived as healthy and nutritious.

Additionally, the word "baked" is prominently featured on the package.

The website even relies on food history to build up their product.

"Peas have been an important part of the human diet for approximately 8,000 years," they say.

What they forget to mention is that peas have not been available in a bag and consumed in chip form for the past 7,985 years.

A one-ounce serving of this snack contains 150 calories and 8 grams of fat.

An ounce of Lay's regular potato chips? 150 calories and 10 grams of fat.

Am I missing something?

If you're looking for a salty snack truly packed with nutrition, boil some frozen edamame in a pot, sprinkle salt on top, and munch away.

It's one of my favorite quick, easy, no mess, low-calorie, low-fat, high-fiber, high-protein treats.

A half cup delivers 100 calories, 3 grams of fat, 4 grams of fiber, and 8 grams of protein.

If it's a matter of chips or death, I suggest reaching for a tasty and guilt-free 100-calorie bag of Kettle Bakes or a 1.3 individual-sized bag of Soy Crisps.

Administrative Announcements: Thank You (and Welcome!) Oklahoma City

A few days ago I wrote about Oklahoma City's Million Challenge.

In the posting, I commended Mayor Mick Cornett and his team for coming up with this health initiative, which aims to have Oklahoma City citizens lose a collective million pounds in 2008.

I also expressed some disappointment at the "diet and nutrition resources" page which, as of last week, mostly had links to weight-loss companies.

Although risky fad diets were not endorsed, I felt that the nutrition education component was missing.

Later that day I wrote an e-mail to the Million Challenge team. I applauded their efforts and told them about Small Bites.

I am happy to report that this blog is now one of the website's diet and nutrition resources!

I hope anyone visiting from that website finds useful and practical information for achieving their weight-loss (and healthy eating) goals.

In The News: When Eating Out, Always Stay Alert

This Wall Street Journal article investigates restaurants chains' low-calorie (and often low-fat) menus. Do they truly deliver what they sell?

The results are surprising. While many of the meals fall within the advertised calorie count, some clock in at an additional 100 calories!

Company reps make the case that the advertised figures are for the most bare-bones options (i.e.: skipping the cheese in a Subway sandwich), and that customers could alter these numbers with their specific selections.

At Romano's Macaroni Grill, temptation literally follows you everywhere!

"We ordered a takeout meal from Romano's Macaroni Grill... our plate of chicken, broccoli and asparagus was the least fattening meal of any in our test (319 calories, 7.7 grams of fat).

But we had to throw away the almost irresistible loaf of bread (520 calories) and olive-oil dip that came in the bag."

Remember that even when low in calories and fat, national restaurant chains offer sodium-laden meals -- often times containing a day's worth of the already over-consumed mineral.

My rule of thumb is to always tread with caution at these establishments. Many appetizers contain just as many calories as some entrees (which, coincidentally, often feed two people)!

Feel free to enjoy their meals occassionally if you wish, but don't bank on them for weight management support.

Whatever you do, don't give the salads a free pass. The amount of dressing poured on them can raise the caloric content by 50 percent! Always ask for the dressing on the side.

Then, enlist the trusty "fork dip" method (dip your fork in the dressing before each salad poke) -- you'll be surprised at how much extra dressing (and calories!) you leave behind.

(Thank you to Fred Tripp for bringing the article to my attention).

Weekend Fun

This cartoon perfectly captures a lot of the skewed reasoning that tends to accompany people's perceptions of healthy eating.

In case the small print is hard to read, a cashier tells a customer: "If you'd like a healthy alternative, we can wrap your cheeseburger, french fries, and fruit pie in a low fat tortilla."

Someone recently told me they were disappointed when they switched to whole wheat pasta and didn't lose any weight.

I explained that whole wheat pasta, while higher in fiber, is calorically equal to its refined relative.

The real revelation came when I asked this person how they ate their pasta.
"Alfredo sauce. Lots of it!" was the answer.

Including one healthy -- or healthier -- component in an otherwise high-calorie, high-fat meal does not make it a nutritious choice.

Other examples? Deep fried tofu, high-sugar tea, canned fruit in heavy syrup, and tempura vegetables.

Numbers Game: Killer Combo

A standard large popcorn and large soda combo at the nation's largest multiplex theaters provides _______ calories, ________ percent of the daily saturated fat limit, and ______ tablespoons of added sugar.

a) 1,250/150/7.5
b) 1,900/275/13
c) 1,475/200/8.5
d) 1,680/180/10

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

You Ask, I Answer: Healthy Cooking/Dinner

I really don’t have too much time to cook. I just grab a quick protein and vegetable to go, oatmeal for breakfast.

I am having trouble with dinner. I had peanut butter sandwiches two days straight!

Any suggestions?

-- Marta (last name withheld)
Miami, FL

One common obstacle to healthy eating for many people is including it into a busy schedule with long work hours and/or many social activities.

After a 12-hour workday, the last thing most people want to do when they get home is break out the pots and pans and play chef for the night.

There are two scenarios worth discussing here.

If we are talking about situations where you get home extremely tired and hungry and the mere thought of even boiling water seems like a grating chore, let's turn to frozen dinners.

They should not be your daily dinner companion, but I do think busy people should have two or three in their freezer. It could very well make the difference between having a relatively healthy dinner or greasy Chinese takeout.

Of course, not any frozen dinner will do.

I recommend most the Kashi line. The Lemon Rosemary Chicken flavor, for example, contains 330 calories, a mere 1.5 grams of saturated fat, no trans fats, a respectable 5 grams of fiber, and just 1 gram of sugar.

The Southwest Chicken and Lime Cilantro Shrimp flavors offer 80 less calories and an extra gram of fiber!

The Sweet & Sour Chicken contains too much added sugar (25 grams, or 2 tablespoons' worth) for me to fully recommend.

Overall, you want to seek out frozen meals that contain:

No more than 400 calories

Four or less grams of saturated fat

No more than 650 milligrams of sodium

At least 5 grams of fiber

Of course, it's also very feasible to make very quick, healthy, delicious dinners. The key is to have your pantry and refrigerator "five-minute meal ready."

For example, always have small whole wheat tortilla wraps in the fridge.

You can then throw in a cup of sauteed canned black beans and frozen corn, half an avocado, and a tablespoon of two or salsa for a healthy, delicilous burrito in a flash. Protein, plenty of fiber, and healthy fats in just minutes!

It's also wise to cook large amounts of healthy side dishes (i.e.: brown rice, quinoa, whole wheat pasta, whole wheat cous cous) on the weekend to keep in the fridge for situations like these. They can accompany anything from grilled chicken breasts to a soy patty.

Although serious foodies will want to send me hate mail for the following suggestion, I am all about buying precut vegetables. If you're pressed for time and can afford the extra cost, grab baby carrots, cubed butternut squash, broccoli florets, and pepper strips.

If you are busy (or simply lack knife skills) you are more likely to snack on pineapple or watermelon at night if it is already cut up for you.

Besides, as anyone who lives in a walking-centric city will agree, who wants to carry a whole watermelon from the supermarket to their apartment?

Convenience is no longer a valid excuse for ringing up Domino's. You are welcome to give them a call every so often, but realize that in this day and age, eating healthy can be attained by even the busiest of people.

Oklahoma City's Challenge

The only times Oklahoma City is mentioned in the context of nutrition and fitness is when it tops lists of unhealthiest, most overweight, least fit, and top fast food spending cities.

In 2007, Fortune declared it the "fast-food capital of America."

Mayor Mick Cornett saw all these developments as an opportunity and created the "This City is Going on a Diet" program.

The goal is to have Oklahoma City residents lose a collective 1,000,000 pounds between January 1, 2008 and December 31, 2008.

This figure is recorded and monitored by the program's official website, where people register and track their weight loss.

The website offers links to several weight loss programs and local fitness centers and also informs visitors of upcoming walks and marathons.

Two thumbs up for offering behavioral modification resources (ranging from Overeaters Anonymous to smoking cessation programs) and recognizing that a healthy lifestyle entails more than simply the foods we choose to put in our mouths.

I do wish, however, that the nutrition resources offered more than links to weight-loss companies.

When it comes to weight management, nutrition education and literacy is crucial. How about a section on how to read labels and identify whole grains, for instance?

The wordsmith in me isn't too content with the word "diet" being used in this program.

It makes me think of a short-term thing people go "on", only to then go "off" on. It doesn't fully communicate the concept of integrating healthier life-long habits.

I'll chalk it up to needing a cute catchphrase, since the website is responsible and does not advocate crash diets or insane regimens.

By the way, be sure to take a look at this map of obesity in the United States over the past two decades. Scary!

Numbers Game: Answer

"Nearly 70 percent of food advertising is for convenience foods, candy and snacks, alcoholic beverages, soft drinks, and desserts, whereas 2.2 percent is for fruits, vegetables, grains, or beans." (Quoted from Marion Nestle's Food Politics)

While personal choice, income, convenience, taste, and health certainly play a role in the foods we select to eat, Marion Nestle makes a very strong case for the power of marketing.

This is why many experts describe our food environment as a toxic one. Turn on the TV, walk down the street, and open most magazines and you are guaranteed to see lots of advertising for foods high in sugar, sodium, and unhealthy fats.

When was the last time you saw a billboard for pears? A television commercial for bananas?

America Runs (?) on Dunkin' Donuts

And very likely gasping for air after sixty seconds, if it frequently consumes two of the famed donut shop's newest products.

A large Milky Way Hot Chocolate contains 400 calories, 58 grams (14.5 teaspoons) of sugar, 35 percent of the daily sodium limit, and an astounding 60 percent of the daily saturated fat limit.

Even the small size packs in a hefty 30 percent of a day's maximum saturated fat intake.

If you choose to accompany that beverage with a new Sausage Supreme Omelette Sandwich, be sure to give your arteries a heads up the night before.

By the time you swallow the last bite, the sandwich has provided 530 calories, 72 percent of the daily saturated fat limit, 45 percent of the daily sodium limit, and a measly two grams of fiber!

Sadly, the sausage supreme pales in comparison to the Bacon Lover's Supreme Breakfast Sandwich. Do you really want to start your day with 640 calories, 95 percent of the daily saturated fat limit, and 47 percent of the daily sodium limit?

Tea. Simply, Tea

Everyone has food quirks.

One of mine, for instance, is that while I often crave cold tea drinks, I am not a fan of hot tea (unless I am sipping a cup of green tea with my sushi).

Sadly, whenever I get the urge to drink a refreshing bottle of cold tea on-the-go, I am faced with various brands that pour in several teaspoons of sugar -- many times just as much as a can of Coke! -- into the mix.

Iton En's Teas' Tea saved me. Their line (Rose Green and Jasmine are my favorites) is completely sugar-free.

This does not mean they use artificial sweeteners or fancy euphemisms for sugar (i.e.: "evaporated cane juice crystals").

Quite simply, they allow the refreshing taste of tea to speak for itself.

The result? A zero-calorie, tasty alternative for people who would like a little variety from water.

By the way -- if you are ever in New York, stop by their beautiful flagship store on Madison Avenue for all your tea needs!

You Ask, I Answer: Serving Sizes/Protein

If I need, say, "3 servings of protein" per day, what the best way to calculate this is?

For example, a serving = 8 oz, but a lot of protein items aren't equal to a cup or 8 oz.

Instead of going by serving size, if you are to have 3 servings a protein a day does that equal a certain amount of grams that I can calculate daily? That would be easier than me trying to find out if I have had 3-2-1 servings of each layer.

I'm guessing it can't be done that way since all different 8 oz or 1 cup of food have different grams of protein in it. Anyway to make this easy will be helpful.

-- Jessica Hubbs
Louisville, KY

The United States Department of Agriculture defines a serving of meat as three, not eight, ounces.

So, a recommendation to consume three servings a day comes out to nine ounces.

If you wish to convert this to grams, you are talking about roughly 250 grams a day.

Visual cues often help.

One serving of meat (3 ounces) is very close in size to a deck of cards/the palm of your hand.

If you're an 80's lover, you can also equate that to a cassette tape. If your technological trends are more current, picture an Ipod.

This is not to say you should be eating no more than three ounces of meat at a time, but, if the chicken breast you are eating is roughly the size of two decks of cards/palms, you can estimate that to be two servings of meat.

One ounce of meat -- whether beef, chicken, or fish -- contains 7 grams of protein.

What changes the caloric content of different meats is the amount of fat (i.e.: sausage and bacon vs. a grilled chicken breast), but the protein level is always the same.

When it comes to food items considered meat "alternatives" (i.e.: peanut butter, tofu, beans) one serving is considered whatever amount contains roughly 7 grams of protein.

In the case of peanut butter, that comes out to two tablespoons (or one ounce).

If this is all making you dizzy, I don't blame you. This jumble of figures and terms is one reason why the USDA's MyPyramid has been heavily criticized.

This is also partially why food labels require so much multiplying to figure out what you are eating.

Since a serving of ice cream is considered half a cup by USDA standards, that is the amount listed on any ice cream pint's label. As we all know, though, that isn't the most realistic of serving sizes.

Many times, people forget that if they eat a cup of ice cream, they have to multiply every value on that label by two.

One last thing I want to mention in regards to your question is this concept of "a serving of protein." People often erroneously interchange the words "protein" and "meat."

Although meat -- and its alternatives and derivatives -- contains significant amounts of protein, it is not the exclusive owner of this nutrient.

Whole grains offer their share of protein: a cup of brown rice contains 5 grams, a cup of oatmeal delivers 6, and a cup of whole wheat pasta will add 8 grams to your day.

Vegetables also have protein. A cup of broccoli offers 5 grams, a medium baked potato has 3 grams, and eight asparagus spears (1 cup) add up to 4 grams.

You Ask, I Answer: Tea, Caffeine, & Hydration

I know that caffeine is a diuretic. I drink black tea in the morning then switch to herbal in the afternoon. I have convinced myself that since the herbal tea doesn't have caffeine that it is a good source of water and hydration. Am I thinking clearly in this regard?

Regarding the black tea - I make a large pot of tea with a single tea bag - pretty much 3 or 4 cups with just one bag. Does this still put me in water deficit or do I get partial credit for the water consumption?

Always wondered about this - what is the equilibrium point for water and caffeine when it comes to tea?

And, any thoughts about green tea and water consumption?

-- Quinn Andrus
American Embassy in Doha, Qatar

Many people think nutrition deals exclusively with food, but liquid intake also plays a significant role.

After all, humans can survive for up to six weeks without food, but only a week without water.

Like solid food, liquids also fall prey to myths.

A popular one? That tea is a diuretic.

The Institute of Medicine released revised hydration guidelines in April of 2004 which concluded there is no evidence that moderate intake of caffeine results in "body water deficits".

This is not to say caffeine in and of itself is not a diuretic – it is, in the sense that it increases urine production, especially when consumed in high doses.

Keep in mind, though, that the same thing can be said about water. You will urinate at a higher volume on the days you drink ten, rather than five, glasses of water.

Unlike water, though, caffeine can relax the lower esophageal sphincter and cause acid reflux.

But, let's go back to the issue of hydration.

A 2000 study published in the Journal of American College of Nutrition concluded that there is no evidence supporting the commonly held belief that caffeine-containing fluids result in dehydration.

Dehydration has to do with a very simple equation -- fluid intake minus fluid loss. If your equation results in a negative, you are dehydrated. Positive? Then you're fine.

If you feel thirsty and have a cup of tea, you will not be dehydrating yourself further.

It has been determined that in order for tea to have a significant diuretic effect and increase heart rate, one must consume approximately 300 milligrams in one sitting (that is equivalent to six cups of tea).

Additionally, it is also worth noting that, over time, regular tea drinkers develop a tolerance to caffeine.

Remember, too, that hydration recommendations do not only apply to liquids – the foods we eat also contain water.

In conclusion, healthy individuals drinking two or three cups (using three bags) of tea a day -- whether black, green, or white -- do not have to worry about dehydration.

Shame On You: Maximo Ravenna

The current much-adored Argentine diet guru is Dr. Maximo Ravenna.

Thousands of men and women in Buenos Aires – from A-list celebs to struggling low-income workers who save every last penny to get an appointment with him – are on his “miraculous” diet.

While his patients certainly lose tremendous amounts of weight quickly (as evidenced by the growing number of Argentine celebrities who flaunt their extreme weight loss makeovers on TV shows), there is nothing miraculous about his meal plan.

In fact, it is downright dangerous.

Dr. Ravenna prescribes a low-carb, very low calorie diet. The daily average caloric intake ranges from 600 to 1000 calories.

To put this into context, prisoners at Auschwitz consumed roughly 600 - 700 calories a day.

Dr. Ravenna, however, appear to not see a problem with this. According to him, it only takes the body anywhere from 24 to 48 hours to adjust to eating 600 calories a day. How he can say that with a straight face beats me.

I challenge you to, literally overnight, go from consuming your standard caloric intake to 600 calories. I don’t think you will find yourself adjusting to your new ridiculously low meal plan in just 2 days.

Not surprisingly, Dr. Ravenna prescribes all his clients a multitude of vitamins and minerals.

It’s no wonder. A diet so low in calories contributes very low levels of these nutrients.

In fact, potassium – a crucial electrolyte -- is so low in this diet that if it were not being supplemented in pill form, fatigue and serious heart disturbances would undoubtedly be a side effect.

Apart from recommending dangerously low levels of caloric intake, Dr. Ravenna also claims – and his followers fervently believe – that flour is not only unnecessary in one’s diet, but also addictive.

“Flour is the great enemy,” he says, “because it is a vessel for fat.” He faults foods like bread as being “appetite openers” and believes carbohydrates sap people of energy.

The problem with these statements is that they are grave embellishments of concepts that make sense.

For instance, refined, fiberless carbohydrates with added sugars (ie: cakes, cookies, pastries) will absolutely result in spiked blood sugar levels followed by a sharp decrease. So, yes, they can affect your energy levels negatively.

However, a sandwich with whole grain bread (packing up to 8 grams of fiber from the bread alone) is quite a different story! It is a known fact that fiber helps stabilize blood sugar levels.

This low-calorie, carb-phobic meal plan is, not surprisingly, low in fiber. I'm surprised a doctor, knowing the many health benefits of fiber, would provide such a plan.

As far as carbs being vessels for fats, that is not necessarily true.

A bowl of oatmeal, a cup of brown rice, or a side dish of quinoa (none of which Ravenna is a big fan of) do not contribute significant amounts of fat to anyone’s diet.

I suppose the point he is trying to make is that most people mostly eat butter on bread, or alfredo sauce with pasta.

However, his blame system is askew. Fats naturally are more calorically dense than carbohydrates and proteins (they contribute 9 calories per gram, as opposed to 4).

The fact that they tend to be paired up with carbohydrate-rich sources does not make carbohydrates more guilty of inducing weight gain.

Many patients are even told they are flour addicts who will revert back to their overweight status if they bite into a slice of bread.

Not surprisingly, Dr. Ravenna’s plan has several strict guidelines. For optimal results, it is recommended you sign up for the meals-to-go program, which provides you with Ravenna-approved breakfast, lunches, and dinners that you can have at home or take to a dinner party, if you so desire.

Going on the diet also involves group meetings and therapy sessions, in which people are urged to let go of their food addictions and encouraged to stay on the plan.

Dr. Ravenna’s success in Argentina appears to be unstoppable at the moment. His latest book, “La Medida que Adelgaza” (“The Measurement That Loses Weight”) is a best-seller, and his diet plan continues to win people over.

Unfortunately, his patients’ success is not based on balanced, healthy lifestyles that include a wide variety of foods, but rather a system that teaches nothing but extreme dependence on an overly restrictive food plan.

In The News: What The TV Food and Health Experts Eat

The February 2008 issue of Out Magazine has a short feature detailing what Work Out's Jackie Warner, Queer Eye for the Straight Guy's Ted Allen, and Food Network's Sandra Lee eat (per their 2-day food diaries).

Coleen De Vol, a nutrition consultant -- though not a registered dietitian -- comments.

Jackie, she of the eight-pack and blonde 'do, starts her day off with a protein shake made of whey, flaxseed oil, amino acids, miracle greens, and frozen berries.

Day 1 has a mid-morning snack of oatmeal (I am assuming unsweetened), while Day 2 includes an apple and one slice of lean turkey meat.

While the protein shake includes fiber and fruits, I don't think the amino acids are necessary, particularly since she is eating a balanced diet with complete proteins.

I would also add some solid food to accompany it, since liquid calories do not satiate as well as "real" food.

Jackie's lunch and dinner include whole grains like quinoa, plenty of vegetables like broccoli, and healthy proteins like salmon and tuna. Perfect!

Incredibly, the nutrition consultant claims Jackie needs more protein in her diet due to her heavy workouts. I disagree -- she is getting more than enough for her body weight, even taking into account her level of physical activity.

I do concur with the consultant that Jackie needs more calcium in her diet. And, while the consultant also notes that Jackie's eating regimen seems rigid, it does include great-tasting healthy food. If she doesn't feel deprived, all seems OK to me.

Ted Allen, meanwhile, starts off his day with coffee, orange juice, and refined carbohydrates.

While I don't agree with the consultant's notion that Ted's breakfast is too acidic (there is no mention of him having any medical conditions that would render this problematic), I do agree that his meals are lacking fiber (one day is very heavy on full-fat dairy and protein and completely free of whole grains and legumes).

Sandra Lee, meanwhile, is chastised for enjoying a vanilla soy latte. The consultant claims "the highly processed form of soy Sandy is drinking every morning is a common allergen." I don't find anything wrong with enjoying a half cup of soy milk in your coffee every day.

The consultant also claims that soymilk is usually genetically modified, which I do not think is an accurate statements. Popular mainstream brands like Silk are made from non genetically-modified soybeans, for example.

Sandra's diet is alarmingly low on fruits, vegetables, and whole grains. In fact, Day 1 only includes two vegetables -- the tomatoes and onions she throws into a pasta dish. Day 2, meanwhile, includes French fries for lunch AND dinner -- and it's the only vegetable she's eating!

I always find it fascinating to know what others eat, particularly people in the culinary and nutrition fields.

Sadly, I feel like this article once again polarizes "foodies" vs. "healthy eaters."

You Ask, I Answer: Fiber

I just looked at the fiber I add to my meals and noticed it has calories. 2 tablespoons add up to 72 calories. Is that worth it?

I take it because I was told that when you eat fat with fiber, you absorb less fat.

In addition, I want additional fiber in my meals without additional calories or food. I need to reduce the size of my food intake.

-- Marta (last name withheld)
Miami, FL

It is indeed true that fiber can decrease the absorption of fat (to a certain degree) by forming viscous gels that trap fat particles in, preventing them from being stored in tissues.

There are, however, other important reasons why fiber plays a huge role in weight management.

Soluble fiber -- the only component of oat bran, and partially found in fruits, vegetables, and some whole grains -- helps slow down transit time of digested particles, thereby helping us feel satiated for long periods of time.

This is why a cup of oatmeal in the morning sprinkled with a few fruits and nuts makes you feel hungry later in the day than if you were to eat two Pop-tarts (which, despite having more calories, are completely lacking fiber).

Keep in mind that insoluble fiber -- which wheat bran is entirely made of -- has no calories.

The fiber in whole wheat bread (and the skin of fruits and vegetables) does not add calories to your day.

This is partially why I always recommend people get fiber from whole foods, as opposed to supplements (another reason being that when you eat a fruit or vegetable, you are also getting important vitamins and minerals not found in a fiber pill).

Having fiber-rich meals will help you reduce your caloric intake. A 600 calorie meal providing 15 grams of fiber will keep you fuller longer than a 900 calorie one with 6 grams of fiber.

A cup of lentil soup, for instance, provides 9 grams of fiber and 150 calories (along with 8 grams of protein, which also helps you feel full). This is a much better meal component than a 120 calorie cup of tomato bisque, which only provides 2 grams of fiber (and 2 grams of protein).

The tomato soup will leave you feeling hungry a lot faster than the lentil soup, resulting in you taking in more calories soon after.

Numbers Game: Sugary! Fatty! Processed! Buy Now!

"Nearly _____ percent of food advertising is for convenience foods, candy and snacks, alcoholic beverages, soft drinks, and desserts, whereas _____ percent is for fruits, vegetables, grains, or beans." (Quoted from Marion Nestle's Food Politics)

a) 52, 8
b) 70, 2.2
c) 65, 4.5
d) 90, 1.4

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

Same Sugar Water, Different Name

I must say, the executives at Gatorade deserve an award for repackaging and rebranding the exact same beverage under different names.

Say hello to its new product -- G2.

Marketed as a beverage for "athletes off the field," it is basically regular Gatorade with half the calories and carbs (25 calories and 7 grams of carbs per 8 oz. serving).

The electrolytes -- sodium and potassium -- appear in the same laughable amounts (110 and 30 milligrams, respectively).

Remember, 30 milligrams of potassium is equal to 0.6% of the daily requirement! You could get that same amount by eating a quarter of a small apple, a quarter cup of blueberries, or just one twelfth of a medium (9 inch) banana.

According to the press release -- which comes in a very sturdy and creatively designed box -- "G2 is a... beverage designed to help athletes hydrate when they are off the field, so they will be better prepared for competition and training."

Hydrating off-the-field can be easily accomplished with water, or most other liquids, really.

Sodium, meanwhile, is a mineral present in everything we eat. If anything, a large percentage of adults in the United States need to drastically reduce their intake. Adding 110 milligrams through a flavored drink to your day before engaging in physical exercise is truly unnecessary.

And, again, the 30 milligrams of potassium this drink provides are not hard to come by in food (more examples: a tablespoon of peanut butter has 110 mg, a mere ounce of poultry provides 60 mg, and a cup of brewed tea clocks in at 86 mg).

I understand the purpose of business is to sell products and make money, but many times I'm left scratching my head, asking, "why?".

Numbers Game: Answer

An eight-year-long National Institutes of Health-AARP Diet and Health study that followed 500,000 adults ages 50 - 71 -- and was recently published in the Public Library of Science Medicine Journal -- found that the top twenty percent of red meat consumers had a 20 percent higher risk of developing colorectal cancer than those who consumed lower amounts.

According to the American Cancer Society, "researchers aren't certain what it is about red meat that might influence cancer risk. The iron and fat it contains may be culprits. For processed meat, the salt, smoke residue, and nitrates and nitrites used as preservatives may play a role."

I would also add the fact that meat-centric diets tend to be low in fiber -- a crucial weapon in reducing one's risk of many cancers, especially colorectal.

In any case, if you choose to consume red and processed meats, it is highly recommened you limit consumption to no more than two servings (a total of six ounces) a week.