Numbers Game: Pack Attack

After controlling for confounding variables, the HDL (protective cholesterol) levels of women who smoke a pack of cigarettes a day are, on average, _________ lower than those of their non-smoking counterparts.

Source: The National Heart, Lung, and Blood Institute Family Heart Study

a) 25
b) 8
c) 17
d) 10

Leave your guess in the "comments" section and come back on Friday for the answer.

You Ask, I Answer: Oxalates

I know that spinach is not considered a good source of iron because it contains oxalates, which bind iron during digestion so your small intestine cannot absorb it.

I have heard, though, that cooking spinach will decrease the amount of oxalates.

Is this rumor true?

-- Christine (last name unknown)
Via the blog

The rumor is true, but irrelevant.

Yes, boiling reduces oxalate levels in food. However, this reduction is minimal, and it also leeches out vital water-soluble nutrients.

By the way, oxalates also bind the calcium in spinach, so if you're looking to get that mineral from a green vegetable, broccoli is a smarter bet.

You Ask, I Answer: Iodine

The only salt I have at home (and use for everything) is sea salt.

The packaging states that it is not a source of iodine.

Do I need to use regular table salt in order to get iodine in my diet?

How would I know if I had an iodine deficiency?

How much should I get each day?

-- Crystal Fales
Philadelphia, PA

Iodine has a very specific function in the body -- without it, our thyroid gland is unable to produce an important hormone called thyroxine.

Consequently, an iodine deficiency results in the enlargement of the thyroid gland (a condition known as goiter, pictured at left) as well as hypothyroidism (some of the main consequences of this include a slowed down metabolism and increased total blood cholesterol.)

Thyroxine is also crucial for brain growth and development in babies (both inside and outside the womb) and children.

Although table salt contains iodine (a direct result of fortification), so do many other foods.

Ironically, although iodine is not in sea salt, anything that lives in the sea (whether it's fish or plants) is a great source of the mineral.

Dairy and eggs are also fairly good sources of iodine, as a result of food processing techniques.

Vegetables are a little tricky because their iodine content varies on the amount of the mineral found in the specific soil in which they grow.

Adults should aim for approximately 150 micrograms a day. This figure is not too helpful, though, since most foods that contain iodine do not contain nutrition fact labels, and those that do do not list it.

A three-ounce serving of fish (the size of a human palm and as thick as the average adult's pinky finger) provides approximately 150 to 300 percent of a day's worth of iodine.

Vegans can sometimes be low in iodine (again, depending on the specific content of iodine in the vegetables they are eating,) so supplementation is always an option.

Be careful with over-supplementation, though. An excess of iodine results in hyperthyroidism, which can lead to insomnia, restlessness, and rapid heartbeat.

Lastly, allow me to point out that the sodium in processed foods is not fortified with iodine. So, a frozen meal containing sky-high levels of sodium provides absolutely no iodine.

You Ask, I Answer: Bulimia Nervosa

I'm not sure if you can answer this, but why is it that people who have anorexia [nervosa] are usually easier to spot than people who have bulimia [nervosa]?

-- Karen (last name withheld)
Orlando, FL

I think what you are referring to, Karen, are some of the physical symptoms of these two particular eating disorders.

Anorexia nervosa is accompanied by extreme -- and sometimes rapid -- weight loss.

In turn, faces can become gaunt, hair can start thinning, and clavicles and ribs can become more visible. To the naked eye, anorexia nervosa is certainly more visible.

One reason why people living with bulimia nervosa can live with it for so long without physical manifestations is because purging -- whether through self-induced vomiting or excessive consumption of laxatives -- does not eliminate all consumed calories.

The latest studies emerging from the University of Pittsburgh -- conducted in a laboratory setting, where researchers first calculated the amount of calories in patients' binges and then analyzed what was regurgitated for caloric values -- have determined that approximately half the calories in a binge are retained by the body.

Keeping in mind that some binges can consist of 3,000 to 5,000 calories in one sitting, it is very feasible that, even after purging, someone can provide their body with a day's worth -- or more -- of calories.

This is very much in contrast with an anorexia nervosa picture where caloric intake is often in the low three digits.

You Ask, I Answer: Food Cravings

Is it true that craving a certain food is a sign that you are low in the nutrients that food has?

-- (Name withheld)
Albany, NY

This is a much-believed myth.

Food cravings have more to do with rises and drops in specific brain chemicals (i.e.: serotonin) as well as emotional states than nutrition.

Many people find, for instance, that they are more likely to crave fatty and/or sugary foods when they are stressed, sad, anxious, or lonely.

It's also worth pointing out that most cravings are for particular tastes and textures, as opposed to specific vitamins and minerals.

A craving for ice cream, for instance, does not mean the body is in need of calcium. Nor does a craving for potato chips signify low potassium levels.

If this were the case, people would be just as likely to crave a glass of milk or some baked tofu in place of ice cream, or an avocado or bananas rather than potato chips.

I find that frequent cravings often signify eating patterns that are too strict or limited.

Liberalizing food selection usually leads to less cravings, and, consequently, less chances of losing control once that craving is fulfilled.

Another important factor worth keeping in mind with cravings is to truly identify what is being sought.

A lot of people fall into the trap of attempting to satisfy a craving by eating anything BUT the very thing they want.

If you are craving chocolate, fruit isn't going to cut it. Neither are whole wheat crackers or peanut butter. Coincidentally, sometimes the avoidal of a craving results in a higher caloric intake than the craving itself!

The key, particularly with fatty and sugary cravings, is to find a small amount that is truly satisfying.

For instance, when I crave chocolate, I have a few squares of an intensely dark chocolate that I love.

Those two squares are less than 100 calories but, thanks to the rich and decadent flavor, fulfill my craving much better than, say, 250 calories of a regular milk chocolate bar.

Out With The Old, In With The New

Many moms and dads all over the United States know what the start of the school year means -- packing a lunch for their children!

So how do you pack an interesting and tasty lunch (which, for this posting's sake, I will assume can not be heated in school)? Here are a few ideas.

INSTEAD OF: Cutting a sandwich into two triangular pieces
TRY: Shaped sandwiches

Next time you make a sandwich, get your cookie cutter out. Forget the traditional diagonal slice and instead turn that square slice of bread into a star, a cat, or even a gingerbread man.

PS: If your kids don't dig whole wheat "brown" sandwiches, try a "halfie."

A sandwich made with one slice of 100% whole wheat bread and another of white bread still packs in 3 to 4 grams of fiber.

INSTEAD OF: Packaged chips
TRY: Making your own pita chips

Here's a kid-friendly way to boost a bagged lunch's fiber content.

Buy 100% whole wheat pitas and cut each one into eight small triangles. Brush a thin coating of extra virgin olive oil on them, sprinkle a little salt (and, for an extra kick, either some paprika, rosemary, or oregano), and toss them in the oven (350 Fahrenheit) for approximately 20 minutes.

For a sweet twist, sprinkle cinnamon, nutmeg, and 1 teaspoon of sugar (a mere 16 calories) over them.

Make a big batch on Sunday afternoon for the rest of the week.

INSTEAD OF: Sugary puddings
TRY: A Super Smoothie

In a blender, mix two of your child's favorite fruits with 2% milk. Add a tablespoon of flaxseed, another of oat bran, mix, and pour into a thermos!

These two ingredients add nutrition and texture to the smoothie but don't affect the taste one bit.

INSTEAD OF: Chocolate brownies or cookies
TRY: A homemade choco-mix

Mix a low-sugar, whole grain cereal (like Cheerios), a handful of mixed nuts, and a few chocolate chips or M&M candies into a small zip bag. This way, little bursts of chocolate are surrounded by fiber, protein, vitamins, and minerals (as opposed to white flour, sugar, and unhealthy fats.)

Survey Results: Hunger & Satiety

The latest Small Bites survey dealt with the issues of physical vs. emotional hunger as well as recognizing satiety (a healthy feeling of fullness.)

The results were pretty evenly spread out:

Very well, always: 5%
Very well, most of the time: 35%
Somewhat well: 34%
Not well at all: 24%

I find this to usually be the most difficult hurdle for many people to jump over in their quest to achieve their healthy eating goals.

After all, you can have the healthiest diet in the world (meaning, full of nutritious foods) but if your hunger and satiety recognition mechanisms are off, you can still end up overconsuming calories and gaining weight.

These behaviors -- and, in many cases, patterns -- can be very frustrating to change largely because they stem from years of conditioning.

I think a variety of factors can make it challenging for people to recognize their hunger level.

For one, too many people assign themselves strict eating times.

They may be hungry at 11 AM (say, two and a half hours after breakfast) but if they are meeting a friend for lunch at noon, they think, "Ah, might as well hold out. Don't want to ruin my appetite!"

WRONG! Part of being an active participant the hunger game is listening to your body's cues.

If your body is demanding a few nibbles at 11 AM, go ahead and provide them.

This is not to say you now have a pass to eat two Entenmann’s donuts or half a stack of Pringles.

However, if your next meal is in an hour, keep hunger at bay by snacking on an ounce of nuts (remember, an ounce is approximately 24 almonds – quite a bit!)

Those 140 calories will keep you satisfied until lunch, making it easier to have one roll, rather than three, from the bread basket.

What if the snack fills you up more than you think, and by the time you meet your friend you are only hungry enough for an appetizer? Then simply order an appetizer.

Don't order an entree just because your friend does and, well, you don't want to "make her look bad" or "insult him."

Sharing lunch with a friend is about communication, catching up, and enjoying yourself. THAT should be your focus. Not second guessing yourself or putting your needs aside just to "look" good.

The worst thing you can do is ignore your hunger. The trick is to feed your body foods that are filling and satisfying without breaking the caloric bank.

A srerving of whole grain crackers, for instance, is a great way to give your body a little something in a 120 calorie package.

Similarly, a piece of fruit or some baby carrots with hummus can help keep hunger at bay so you don't have that insatiable need to devour something -- ANYTHING! -- on your way home from work later that afternoon.

It is quite a simple formula. The more you ignore your hunger, the more likely you are to overeat and go past your satiety point.

You can't expect yourself to recognize a healthy feeling of fullness if you are absolutely starving!

Another trap for many people? The idea that in certain locations -- and situations -- you must eat.

Answer the following:

How many of you eat a slice of cake at someone's birthday party at your place of work simply because cake slices are being passed around, regardless of your hunger level?

I know I have done it before. I distinctly remember a time when I had just finished a very filling lunch and stopped by a co-worker's going away party.

Whoever organized the food had gone all out. Cake, cookies, brownies, chips and salsa... it was all there.

Sure enough, about five minutes after I arrived, the cake was cut, someone handed me a piece, and I dug right in.

It was actually a little dry, and the frosting tasted like chemicals. After the third or fourth bite, I felt uncomfortably full -- and dissatisfied!

It suddenly hit me. I wasn't having cake because I truly wanted some, or because I enjoyed the taste. I was having it because somewhere in my mind I thought I was "supposed" to.

I still remember that event pretty vividly to this day because it truly gave me a different perspective on my relationship with food.

Now, in social situations, I don't think about what I "should" be doing or even what everyone else is doing. I simply ask myself: would I be eating RIGHT NOW if I wasn't in this situation?

Sometimes the answer is "yes," but a lot of other times it's "no." And if someone asks why I'm not having a slice of cake or one of the catered sandwiches, I reply with the truth, "I'm not hungry right now, thank you."

And then there's the movie theater. Sometimes I'll snack on some whole wheat crackers and some trail mix (yes, I sneak food in -- so sue me!). Other times, though, all I need is a beverage to quench my thirst.

A few years ago, though, my mind always equated movie watching with popcorn, pretzels, malt balls, and soda.

This is not to say you can't enjoy some popcorn or share a chocolate bar with your movie companion next time you hit the multiplex, but the key is in doing that out of actual physical hunger, rather than some ingrained mandate that advertisers have lodged into our minds.

These check-ins with yourself might initially seem odd and different. In a society so obsessed with consumption, we generally don't hear the "Ask yourself -- why am I craving this right now?" message.

Once you develop it into a daily habit, though, you have quite a powerful tool in your hand.

PS: I'll discuss emotional eating in a future post (later this week.)

Numbers Game: Answer

Au Bon Pain's "sausage, egg, and cheddar on an asiago bagel" breakfast menu item contains 810 calories and 115 percent of a day's worth of saturated fat (for a 2,000 calorie diet).

I find those numbers quite shocking.

That caloric value represents half of what some people should be eating in an entire day!

It is precisely when I see these kinds of figures that I don't understand how anyone can perceive mandatory calorie posting on menu boards as a "bad" or unnecessary idea.

By the way, if you're an Au Bon Pain breakfast person who loves a bagel in the morning, you still have options.

One of your best? Eggs on a honey 9 grain bagel.

Not only do you cut calories significantly (down to 360), you also get 4 grams of fiber (the 9 grain bagel offers the most fiber, although I don't believe it is 100% whole grain) and only FIVE percent of your daily saturated fat limit.

Additionally, the 21 grams of protein will do their part in helping you feel full well into the late morning.

You Ask, I Answer: Wheatgrass

I really liked your video on supplements. So many of them are just empty hype. I completely agree with you.

What are your thoughts on wheatgrass? One of my cousins swears by it.

He says it's the easiest way to get a bunch of vitamins and minerals.

-- Name withheld
New York, NY

Wheatgrass juice, the end result of pulping the young shoots of sprouted wheatberries, sure sounds like a magic green potion.

Depending on who you listen to, it clears acne, helps detoxify the colon, has "living enzymes" (ugh!), and even cures cancer and heart disease.

Before I go on, allow me to say "shame on you!" to anyone who advertises a food, beverage, or supplement as a cure for any disease, much less cancer.

It's absolutely despicable to toy with people's emotions and hopes like that.

Anyhow, I'm sure someone, somewhere, also claims wheatgrass gives you a foot massage after a long day at the office.

Wheatgrass advocates point out its high chlorophyll content as a major "plus" in the nutrition department.

Since chlorophyll resembles hemoglobin, so the wheatgrass PR goes, this juice is a great way to "rebalance the blood."

I have no clue what rebalancing the blood means, or why we even need that, but chlorophyll has absolutely no effect on human health. If we were plants, a nice chlorophyll shake would certainly work wonders!

Chlorophyll may share some molecular similarities with hemoglobin (a protein in red blood cells that transports oxygen from the lungs to other tissues), but it does NOT transform into it, nor does it have any effect -- positve or negative -- on our blood.

And the ridiculous claim keep on coming, folks!

"Wheatgrass has what is called the grass-juice factor, which has been shown to keep herbivorous animals alive indefinitely."

The grass-juice factor? What PR intern came up with that "catch phrase"?

And as for keeping herbivorous animals alive indefinitely -- can someone tell me where I can find one of these timeless creatures subsisting on grass juice?

"Wheatgrass juice is great for constipation and keeping the bowels open. It is high in magnesium."

Apart from the fact that keeping the bowels open doesn't sound very pleasant, wheatgrass is not high in magnesium. It contains absolutely negligible amounts.

If you seek magnesium, reach for nuts, seeds, fish, and whole grains.

The only nutrients wheatgrass offers are protein (at a practically nonexistent 0.5 grams for a 1 ounce serving), some vitamin C (7% of the Daily Value in a 1 ounce shot), and iron (10% in that same shot).

I have absolutely no ideae where some of these wheatgrass companies get their statistics about their product offering vitamins A, B2 (riboflavin), C, D, and K, along with potassium and calcium.

"Wheatgrass helps the body rid itself of toxins."

No. The liver and kidneys take care of that.

Simply put, there is nothing about wheatgrass that can't be found in other fruits and vegetables.

While there is no harm in having it, perceiving it as some kind of miracle beverage is completely inaccurate.

Spinach, broccoli, Swiss chard, and Granny Smith apples are much more nutritious green foods. In fact, the actual wheatberries are much more nutritious than the shoots.

Remember, no one food or beverage meets all nutrition requirements or holds the powerful secret to longevity and agelessness.

Anyone who tells you otherwise is a big old fraud.

You Ask, I Answer: Modified Corn Starch

What do you think of (modified) corn starch showing up on ingredient lists?

I know high fructose corn syrup is extremely concentrated in sugar and causes insulin spikes making one more prone to hunger/consuming more calories... what about corn starch?

I see this in a lot of foods and in Asian cuisine it's used as a thickener in a lot of sauces.

-- "Jenninat0r"
Via the blog

Modified cornstarch is basically an inexpensive way to keep tabs on moisture levels in a variety of foods.

It is mainly used as a gelling agent, as well as to ensure correct textures in foods that are frozen and then microwaved.

You will also generally spot it in fat-free (or reduced fat) dairy products as a thickening agent.

From a nutritional standpoint, it is harmless and, really, a "non issue."

You "Ask", I Answer: Fruit

I don't think eliminating (or limiting significantly) fruit from one's diet is such a terrible idea, IF fruits are replaced by vegetables.

When comparing nutritional data for 100g of broccoli to 100g of apple, for example, broccoli clearly wins out.

Broccoli has a bit less calories(18 cals less per 100g), less sugar (8g less) and significantly more of every vitamin and mineral than an apple.

Analyzing 100g of sweet red pepper yields similar advantages over the apple.

Sure, there are other fruits out there, but this brief comparison shows that by replacing fruits with veggies, one would not miss out on vitamins/minerals, would cut down on calories a bit, and would most likely feel fuller per gram consumed.

As far as phytochemicals are concerned, veggies have plenty to offer. When I make a salad, I usually make sure it's as colorful as possible - greens (lettuce, spinach), tomatoes (red), bell peppers (red/yellow/orange/green), garlic, etc., so as to include a variety of phytonutrients.

I wouldn't swear off fruit for the rest of my life, but I can see how a dieter would feel she's getting more bang for her calories out of veggies vs. fruits, especially on a 1200 calorie diet.

Just my two cents.

-- Anna
Via the blog

The problem with the comparison like the one you make above (between apples and broccoli) is that it has very little, if any, significance.

Okay, so roughly three ounces of apples contain 18 less calories than roughly three ounces of broccoli. What is someone supposed to do with that information? Pack broccoli in their bag instead of an apple for an afternoon snack?

The sugar you mention is insignificant, since the apple contains fiber which helps stabilize blood glucose and insulin levels.

Besides, other comparisons would "show" that fruits are "better" than vegetables.

An ounce of raspberries, for instance, contains 15 calories and 1.8 grams of fiber. An ounce of sweet potato, meanwhile, provides 26 calories and 0.9 grams of fiber.

And if you compare 100 grams of bananas with 100 grams of raw cucumber, you'll find that the bananas offer more vitamin C, fiber, vitamin B6, folate, manganese, potassium, and magnesium and only 70 more calories.

That doesn't make raspberries "better" than sweet potatoes, or bananas worth eating and cucumbers "useless."

All fruits and vegetables (yes, that includes potatoes!) are healthy. Shunning particular ones under the guise of "more nutrition" is very silly. There is definitely room for fruit in all diets.

By the way, Britney Spears mentions shunning fruit, but in the same statement says she eats avocados. Back to Nutrition 101 for her!

Health Store Hazards

In some situations, supplements can be helpful (i.e.: DPA and EHA Omega-3 fatty acids for pregnant women who do not eat fish; vitamin D supplements for most people in Northern climates).

However, the supplement market mostly preys on consumer fear ("There aren't enough nutrients in the food I'm eating") and ignorance ("I won't gain muscle unless I down 300 grams of protein a day.")

You certainly can't rely on "health stores" for advice!

Watch the latest video on the YouTube Small Bites channel for more information.

Numbers Game: Big Breakfast

Au Bon Pain's "sausage, egg, and cheddar on an asiago bagel" breakfast menu item contains _______ calories and _________ percent of a day's worth of saturated fat (for a 2,000 calorie diet).

a) 810/115%
b) 612/81%
c) 739/150%
d) 531/92%

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

You Ask, I Answer: Nutella

Since returning from a recent trip to Paris, I have been craving this [Italian chocolate and hazelnut spread].

Could you touch on its positives and negatives?

I feel guilty eating it.

-- Robin Cameron
New York, NY

Though Nutella has a cult following in the United States, it is as common as peanut butter in many European countries.

The ingredients tell quite a tale.

They are -- in descending order of predominance by weight -- sugar, modified palm oil, hazelnuts, cocoa powder, skim milk, lecithin, vanilla, and reduced mineral whey.

Interesting fact: vegetable oils replace modified palm oil in Nutella sold outside of the United States.

Meanwhile, this is what the nutrition label reveals:

Nutrition Facts For 1 serving (2 Tablespoons)

Calories: 200
Saturated fat: 2 grams
Sugar: 20 grams (5 teaspoons)

We are clearly looking at a dessert treat without much redeeming nutritional value.

That is not to say it can't be enjoyed in a certain context.

One tablespoon of Nutella (say, spread over a toasted slice of whole grain bread or some whole wheat crispbread) only adds 100 calories to your day.

So in that sense, it is possible to enjoy a little Nutella every day, if you so choose.

I firmly believe that in order to form healthy eating habits, guilt needs to be taken out of the equation.

Guilt over enjoying decadent food accomplishes nothing but making you more vulnerable to extreme dieting, which in turn usually sets you up for bingeing in the future.

Next thing you know, the guilt cycle starts all over again!

My proposal? Turn that self-flagellating emotion on its head.

Instead of feeling guilty about eating Nutella, allow yourself a certain amount a day and feel good about the fact that you can enjoy a food you love, in moderation, on a daily basis.

The moment you make the shift from the Nutella jar controlling you to you making that jar play by YOUR rules, you are on the right track.

To prevent the risk of starting off with a tablespoon and coming back for 6 more throughout the course of the night, make Nutella a post-dinner treat, rather than a pre-dinner snack.

Since you will feel fuller after finishing dinner than an hour before you sit down at the dining table, this reduces the risk of trying to quash your hunger with a delectable sweet spread that is fine in certain amounts.

You Ask, I Answer: Salba

Do you know anything about Salba?

It seems to be getting quite popular (I accidentally ordered a raspberry salba square at my local coffee shop the other day), and I'm not sure whether it's a fad or not.

Is it actually a whole food or is it processed?

Where does it come from?

Is it as good as the makers of it claim?

-- Meredith (Last name unknown)
Via the blog

The folks at Core Naturals sure are working hard to hype up Salba.

No clue what I’m talking about? Let me break it down.

According to manufacturer Core Naturals, the salba seed is pretty much the greatest food ever created.

Dubbed by the company as “nature’s perfect whole food,” the press release pushes it as a one-stop shop for some of the highest quantities of fiber, calcium, magnesium, vitamin C, folate, and Omega-3 fatty acids.

Then there are statements such as this:

“Because of Salba's ability to absorb several times its weight in water, it may also help to curb hunger.”

That’s wonderful, but that’s simply what all soluble fibers do – the same ones found in oatmeal, fruits, vegetables, and nuts.

Core Naturals even make reference to one nutrition PhD at a Toronto-based university who, after conducting research, confirmed that Salba’s advertised properties truly exist.

You know something is slightly off, though, when the bragging rights about the doctor go something like this: “[He works at] the same university where in 1921, Dr. Frederic Banting discovered insulin and won the Nobel Prize for Medicine.”

Errrr.... okay?

Besides, there is something very suspect about having only one professional analyze your food. If Core Naturals is so sure that what they have is -- for all intents and purposes -- manna, why not send it out to a variety of independent food laboratories to have their goldmine validated?

Anyhow, Salba is just a white chia seed – with the exact same nutritional profile of all other chia seeds (which are usually black).

So, yes, it is an unprocessed whole food, in the same way that fruits, vegetables, nuts, and a plethora of other seeds are.

Don't get me wrong. Chia seeds have a neat nutritional profile – they are a good source of fiber, phosphorus, manganese and Alpha Linolenic Acid – but by no means is Salba a powerfood, nor does it offer the same Omega-3 profile as 28 ounces of salmon (as Core Naturals advertises.)

That is a very easy statement to debunk, by the way. Remember, salmon offers EPA and DHA, two Omega-3 fatty acids not present in seeds.

This situation with Salba and Core Naturals would be paramount to a company patenting Granny Smith Apples, calling them something different and claiming they were nutritionally superior any other apples.

Considering that Salba retails for anywhere from two to three times as much as standard chia seeds, I don’t really see a reason for purchasing it.

File it under "F" for fad. No, make that "FF" for... flimsy fad.

Numbers Game: Answer

Next time you're at Chipotle, keep in mind that you can save 230 calories and 65 percent of a day's worth of saturated fat by passing on the cheese and sour cream.

The main factor behind these high numbers is that what should really be a "dollop" of sour cream turns out being about 6 to 8 tablespoons' worth, depending on how scoop-happy your particular server is feeling that day.

Although Chipotle's mix and match system makes it quite easy to end up with calorie and sodium-laden meals (a burrito with chicken, rice, beans, sour cream, cheese, corn salsa, and tomato salsa adds up to 1,130 calories and 125% of the daily recommended sodium limit,) it is also possible to enjoy a nutritious meal that doesn't go quite as overboard.

For instance: substitute the above for three crispy tacos with black beans, onions and peppers, tomato salsa, cheese, and guacamole and you end up with 680 calories and 80% of a day's worth of sodium.

Alhough quite high on the sodium scale, it is 40% lower than the first option!

The best news? That meal alone delivers a whooping 25 grams of fiber -- 50% more than the first burrito option I presented.

That high fiber content, along with 24 grams of protein, and plentiful fats in the guacamole make for a satisfying and filling meal (I particularly point that out because I occassionally come across some people who equate meatless meals with birdfood that leaves you feeling hungry half an hour after finishing them.)

And whereas the chicken burrito adds up to 83 percent of the saturated fat limit, the crispy vegetarian taco shells lower that figure to 50 percent.

Surprisingly, three crispy taco shells offer 110 less calories and SIX HUNDRED less milligrams of sodium than the soft tortilla used to construct a burrito.

Easiest way to cut back on sodium? Stick to just one salsa.

The mild tomato and corn salsas each offer 500 - 600 milligrams (a quarter of a day's worth) of sodium per scoopful.

Another easy way to cut back on calories is by getting all ingredients in a bowl, rather than a taco or tortilla. At the very least, you'll save an additional 180 calories.

Celebrity Diet Secrets: Britney Spears

I could care less how a celebrity dresses on the red carpet or how their hair looks when they're buying Advil at their local drugstore at 1 AM.

I do, however, like to keep tabs on what they are telling the media about nutrition and health.

Not so much because I think I'll stumble upon some revolutionary new concept, but because many times their eating habits and "tips" -- which many people often apply to their own lives -- are far off the mark.

Take Britney Spears' latest statement to OK! Magazine:

"I'm the healthiest I've been all my life.

My diet has a lot to do with my getting into shape. I have no sugar. I don't eat fruit or even fruit juice because of the sugar.

I eat chicken and salmon and rice. I eat avocados. I'll have egg whites for breakfast and sometimes turkey burgers for lunch. I try to do just 1,200 calories a day. It may sound like it's not much, but it's actually a lot of food if you eat the right things."

Some of those concepts are NOT OK with me.

Let's start with the positives. She has clearly realized that a daily intake of Cheetos and Frappuccinos won't do much to help her get back in shape.

Additionally, avocados and salmon are a great way to get healthy fats.

Now, onto the "not so great" attributes.

I'd like to think Britney is pointing out just a few of the foods she eats, rather than her daily staples. Otherwise, she is on the fast track to boredom with such a small selection.

And, hello, where's the fiber?

My main frustration, however, stems from her claim that, in order to keep a sugar-free diet, Britney has cut out fruits and fruit juice.

Fruit juice, I can understand. After all, most fruit juices are simply sugar (in this case, fructose) water with vitamins. Since they are in liquid form, they don't do much in terms of satiety, either.

But giving up fruit? I can't think of any reason to do that.

Think about it for a minute. Doesn't it sound slightly ridiculous to say, "I'm eating healthy, so no more fruit in MY fridge!"?

A medium sized apple only contains 90 calories, but also provides fiber, phytonutrients, and a variety of vitamins.

Please don't mistake that recent study about fructose intake and weight gain to mean you should never have fruit.

The fiber in whole fruit offsets the sharp rise in blood glucose you get when you drink pure fruit juice juice.

Besides, a whole orange provides significantly lower levels of fructose than a glass of OJ.

So, Britney, please don't fear. A banana in the morning or some kiwi in the afternoon will not lead you astray.

Thank you to reader Kristin MacBride for sending along Britney's quote.

Administrative Announcements: About the Author

Since Small Bites was launched in April of 2007, I have gotten several e-mails from readers wanting to know a little more about me (besides the fact that I am on the Registered-Dietitian track and a Clinical Nutrition Master's student New York University.)

Alright, today is the day.

We'll return to our regularly scheduled programming shortly, but allow me to share a few anecdotes with you.

Nutrition is not a subject that jumped out at me from a course booklet I flipped through one boring Sunday afternoon.

Nor is it something I decided to study because "it sounded interesting."

I decided to pursue nutrition as a career because of the powerful effect it had on me.

I do not have some incredible "I used to be 150 pounds heavier than I am now" makeover story, but my food journey surely has been interesting.

Family dinners at the Bellatti household were always healthy (my ancestry is Mediterranean, so olive oil and fish were staples,) but my meals away from home were an entirely different story.

Consider my middle school years.

I would arrive to school every day with a packed lunch from home.

At around 10:30 AM, when we had "snack time," I would munch on whatever treat my mother had packed for me that day (a small Ziploc bag of chips, or a single serving pack of cookies).

When lunch time came around, I would dispose of my remaining lunchbox contents (a sandwich, baby carrots, a piece of fruit) in the nearest garbage pail and instead purchase two chocolate ice cream bars.

Oh, and a soda. And maybe even a slice of pizza, if I had enough money leftover.

Then, I would get home and have another can of soda.

Dinner was healthy, but late at night -- while my parents were in slumber land -- I would usually tiptoe into the kitchen, grab another can of soda and bag of chips, retreat to my room, and enjoy a midnight snack.

Fiber? Sodium? Vitamins? Minerals? I didn't have the faintest clue.

Given that dietary recall, you may think I had to be rolled to school.

Quite the opposite -- I was skinny as a rail. And I absolutely hated it.

I also never quite felt in tip top shape. Physical fitness was the last thing on my mind.

Although I went pescatarian at 16 (a status I maintain to this day,) I still wasn't eating healthy.

Mozarella sticks, French fries, pizza, ice cream, and potato chips perfectly fit into my plan!

Finally, at 17 years of age, I approached my parents and told them I was interested in seeing a nutritionist.

Wow! Between her suggestions and a gym membership, within 4 months I felt like I had never felt before.

I had energy! And some muscle tone! And previously semi-permanent pesky colds and sore throats were a thing of the past!

That was my initiation to nutrition, and my passion for it only grew stronger with time.

It was during my undergraduate years -- as a journalism and gender & sexuality studies major at New York University -- that I began discovering the joys of tofu, whole grains, vegetables, plain yogurt, tempeh, seitan, edamame, fresh fruit, and cuisines from all over the world.

Finally, in 2005, I realized nutrition was no longer just "a hobby"; it was my future.

I was committed to not only learning as much about it as I could, but also serving as a mouthpiece, vouching for its relevance and importance.

I wanted to be thoroughly trained to serve as a trustworthy guide in the treacherous jungle that is nutrition.

And, so, here we are. I thank you so much for being part of this ongoing journey.

My main reason for sharing this is to illustrate that no matter how horrible your eating habits may be now, change and growth are by no means out of the question.

My nutritional shifts certainly did not happen overnight. They were gradual, and I made some mistakes along the way (like shunning as many carbs as possible in the Summer of 2004!).

The most amazing thing is that the foods that once made me drool don't even register on my radar anymore.

My adolescence was defined by Doritos and PopTarts. Back then, I certainly never thought my idea of a delicious breakfast would be Greek yogurt with sliced bananas, chopped walnuts, ground flaxseed, oat bran, and wheat germ!

PS: An extra tidbit about me -- I'm a big fan of The Soup on E! (that's me with host Joel McHale in the accompanying photo. Click on it to see a MUCH larger version.)

A Sprinkle of Health

As regular Small Bites readers know, I'm a huge fan of what I like to call "nutritional sprinkling".

A tablespoon of ground flaxseeds in a smoothie, a tablespoon of wheat germ with yogurt, and a few teaspoons of oat bran in your cereal are wonderful ways of gradually integrating substantial nutrition to your day.

Now I introduce you to another all-star on my sprinkling team -- nutritional yeast.

Many vegans are familiar with it -- for the right reason!

Nutritional yeast is a deactivated yeast naturally loaded with B vitamins and usually fortified with vitamin B12 (the one vegans have the hardest time getting in their food.)

Even better -- two tablespoons of it provide a whopping 5 grams of fiber, 8 grams of protein, a practically non-existent 30 milligrams of sodium, and 375 milligrams of potassium (as much as a small banana)!

As if that weren't enough, it's also a great source of zinc and selenium.

If you have never tried nutritional yeast, I can best describe it as a delectable nutty/parmesan cheese-like flavor.

As far as initial experiences go, I recommend sprinkling it over popcorn, in soups and stir-fries, or over your favorite pasta dish.

Although most conventional supermarkets don't carry nutritional yeast, you can find it at Whole Foods, or your local health store.

It is by no means a wallet buster -- a 5 ounce (that's plenty!) container of Red Star Nutritional Yeast, for instance, retails for $5.19.

In The News: Recession & Health

Today's Los Angeles Times features an article suggesting that recession may lead to better health, due to people cutting down on risky health behaviors.

Although "medical science has accumulated a solid body of research showing that poverty and unemployment lead to higher rates of obesity and more cases of diabetes, asthma, kidney disease, cardiovascular disease, [and] some cancers," recent economic research is concluding differently.

"This is about the macro picture, the health of entire societies. And their statistics show that as economics worsen, traffic accidents go down, as do industrial accidents, obesity, alcohol consumption and smoking. Population-wide, even deaths from heart disease go down during recessions."

I'm not very convinced -- at least not as far as the United States is concerned.

Although healthy eating can be financially viable, we are talking about a culture where instant access to an inexpensive meal often trumps its nutritional value. Consequently, picking up KFC on the way home or a $1 donut for breakfast is often chosen over spending 10 or 15 minutes in the kitchen whipping something up.

It also doesn't help that at many fast food establishments, an additional 50 or 75 cents can increase a meal by several hundred calories.

My particular concern is that economic recessions -- which include higher unemployment rates -- can be emotionally taxing.

And, as is the case with finances, eating is very much tied to emotions.

The formula is rather simple in my mind -- the worse you feel, the worse you eat. And the worse you eat, the worse you feel.