Many recipes that are popular during the wintertime are cream-based, which means they add a helping or two of fat (and calories) that we just don’t need. Broth-based soups should be chosen over cream-based soups, bisques, or chowders. For example, at Uno Chicago Grill, a bowl of New England Clam Chowder or the Broccoli and Cheddar packs about 420 or 300 calories, respectively, while the Beef Barley or Veggie (both broth-based soups) have just 135 calories. In either case, the sodium content is something to be cautious of: all contain more than a third of the recommended maximum daily intake. The Broccoli and Cheddar is the worst offender, containing more than 1500 milligrams of sodium, about 2/3 of the recommended value. A bread bowl can make for a unique presentation of a bowl of soup, but it really goes without saying that this edible dinnerware should be avoided.

How about chicken pot pie? Everybody loves the scrumptious, creamy filling, but we all know that there are healthier choices. The high-fat crust on the top and bottom certainly doesn’t help the situation. If you’re filling up on some pot pie, leave the crust for last; you might not be hungry for it and are better off filling up on the insides of the pie. Better yet, satisfy a hankering for warm chicken with a salad topped with roasted chicken breast.

If you’re making a home-made chili, choose a lean meat (or none at all). Let the bulk of the substance come from beans and vegetables, and leave the cheese on the side.

I agree with those who argue that there’s no substitute for a good slice of pie or home-baked cookie. Sometimes, you just have to have one, but that’s exactly it – just have one. Most diets can handle a 200-calorie dessert, but not five of them. If you want to be really good, skip the pastries and treat yourself with a sweet piece of fruit. Citrus fruits are in their peak season. I bought a 5 lb. bag of grapefruit for just $3 at Shaw’s this past week. A light coating of sugar can transform a sour grapefruit into quite a sweet treat!

But who wants to keep counting calories? Eventually, dieters stop counting or end their diet when they reach their target weight. Those who strive to prove that quality is better, agree that counting calories will work – in the short run. A dieter may be able to lose 15 lbs. in two months successfully, simply by limiting overall caloric intake, but six to nine months after the diet has ended, the majority of dieters will find that all of the weight once lost is now regained. Supporters of quality believe that a complete lifestyle change is necessary to lose weight and maintain that new weight.

Have you heard of the Twinkie diet? Mark Haub, a nutrition professor, no less, from Kansas State University, decided to see if he could lose weight by limiting himself to a diet of Twinkies and other heavily processed foods (such as powdered donuts) for several weeks. He did take a daily multivitamin and consumed the occasional vegetable in front of his children to “set a good example.” Six weeks into the diet, he had lost 19 pounds. He decided to continue the diet until he had shed a total of 27 pounds, a difference that brought him from technically obese to “normal.” But a diet like that can’t be healthy, right? It’s full of fats and simple sugars. A surprising result of Haub’s experiment was that his “bad” cholesterol levels went down and his good cholesterol went up. So does that mean we should all try the Twinkie diet?

Not so fast, say the quality calorie promoters. Of course his cholesterol levels would improve if he lost so much weight, but they would have improved even more if he had lost the weight while eating more healthful foods. There has been far too little research on the subject; one man’s successful diet should not be applied to the world. There needs to be research done on the potential long-term effects (e.g. cancer) of eating copious amounts of processed foods. It would be beneficial if Haub (and others) would conduct a similar “experiment” that involved a restricted diet of “healthy” foods rather than Twinkies. Then, we would have some reference points with which we could compare the Twinkie diet data.

There’s no clear-cut winner. Restricting caloric intake will certainly help one lose weight, but is not an idealistic long term solution.

Apples – So maybe an apple a day won’t guarantee keeping the doctor away, but it will certainly give you a good start on your daily intake of vitamin C, antioxidants, and fiber. Make sure to wash them, but keep the skin on, because that’s where you’ll find all of the “good stuff.” Apples are available year-round, but fall is a great time to buy locally in New England.

Bell peppers – Bell peppers come in all sorts of fun colors – like the leaves on the trees at this time. They also come loaded with vitamin C. (One cup packs in 200% of your daily need).

Kale – Kale is one of those awesome dark, leafy greens. Among other things, kale is a good source of beta carotene, vitamin C, vitamin E, folate, calcium, and magnesium. Fall is a great time to experiment with kale in your cooking. Get it while it’s cheap! Along the same lines, brussels sprouts are in season. Best of luck if you try and get your family to eat these controversial (as far as taste buds are concerned) little devils.

Squash and Pumpkin - These large, popular fall fruits (!) are a great source of vitamin C, fiber, and potassium, as well as beta carotene, which helps prevent vitamin A deficiency. They make a great base for a soup.

Pecans – Looking for a healthy in-season source of fat? Pecans are a great pick. Name a vitamin or mineral, and you can probably find it in a pecan. They are also a decent source of protein, like most nuts. Perhaps you have an excuse to eat an extra slice of that pecan pie?

Pomegranate – Beneath the bitter, tough outer “skin” of a pomegranate, you’ll find hundreds of juicy, edible arils. Pomegranates are well known as being high in antioxidants. They are a bit of a nuisance to eat; they are bursting with flavor, but can also burst between your fingers, and stain your clothes or your countertops. I have found that an easy way to avoid pomegranate spray is to remove the arils while keeping the fruit submerged in water. The pieces of the rind and membrane will float to the top and the arils will float to the bottom as you peel it apart. Pour off the water when you’re done, and enjoy!

This year, to improve my diet, I am buying one large bag (24 ounces) of raw spinach every week, in addition to my usual grocery list. I have challenged myself to finish the bag by the end of each week. Why spinach?

Spinach falls under the category of “dark green leafy” vegetables. If you’re looking to add something healthy (and remove something unhealthy) to your diet, it’s hard to go wrong with dark green leafy vegetables. Here’s why:

• They have tons of vitamins and minerals. Most dark green leafy vegetables are a great source of Vitamin A, Vitamin C, Vitamin K, folate, iron, and calcium. One cup of raw spinach provides 56% of your daily need for Vitamin A. One cup of chopped kale provides 206% of Vitamin A, and 134% of your daily need of Vitamin C.
• They are low-calorie foods. One cup of raw spinach is just 7 calories. Seriously. Most leafy greens are similarly low in calories.
• They are a great source of fiber. This means that they are also quite filling.

Other dark green leafy vegetables are arugula, broccoli, collard greens, romaine lettuce, and Swiss chard. Some are sweeter or more bitter than others; you’ll have to try them all to see which you like the most.

I use spinach, because it is relatively cheap and extremely versatile. I’ve found a way to slip spinach into every main meal. For breakfast, I sometimes add it to an omelet or blend a half cup of raw leaves into a fruit smoothie. (It tastes better than it sounds; it does make the smoothie green, but it doesn’t change the flavor much at all). At lunch, I can add a layer of raw spinach to my sandwiches or wraps. Then, for dinner, it can be added in a stir-fry or soup. And last, but certainly not least, it can simply be used for a salad.

Here are a few examples of meat substitutes:

• Tofu – Tofu, made from soybean milk, is the food that many people think of when meat substitute is mentioned. On its own, it does not have much flavor, which probably is why it seems to have a bad name in some crowds; however, tofu has a powerful tendency to absorb flavor, and comes in different textures. Extra firm or firm tofu can be grilled or even fried. Its versatility makes it a staple in Asian cuisine.
• Tempeh – Tempeh, unlike tofu, is made from whole soybeans, among other grains, which makes it denser. Without proper preparation, tempeh can be hard to chew; the flavor of the soy beans can also be overwhelming. If the tempeh is braised in liquid before being cooked, it will soften the flavor and texture. Then, it could be dredged in flour, breadcrumbs, or cornmeal before being pan-fried, for a chicken nugget-like effect.
• Seitan – Seitan is a soy-free meat substitute. It is made from the gluten of wheat. Some types of wheat gluten even have a chewy or stringy texture, which can make it more like meat than the other substitutes. This is definitely not the choice for someone with celiac disease.
• Legumes – Pinto beans, kidney beans, lentils, peanuts, black-eyed peas, garbanzo beans – you name it! Beans are a great source of protein, and they do a great job filling that “gap” for meat on a plate.

For some vegetarians, the idea of a meat substitute, a food that mimics the flavor and consistency of meat, defeats one of their reasons for the diet, which is the fact that eating meat simply does not appeal to them; however, for other vegetarians, or those who simply want a healthier diet, using meat substitutes is a simple way to make a meal vegetarian, while keeping a possible yearning for meat at bay.

What it means for a product to be high in fiber? You see all these products that advertise being “high in fiber.” These companies aren’t allowed to arbitrarily make this claim; it is regulated by the FDA. A product may be considered high in fiber if it contains 20% or more of the recommended daily value of fiber per serving. A product is low in fiber if it contains less than 5%. (The products between the two values are in some sort of limbo).

What fiber does for you. Fiber is probably best known for its ability to help prevent or relieve constipation, but it actually has a few other health benefits. Before even hitting your stomach, fiber has a useful function. Foods high in fiber are typically harder to chew, so they slow down your eating. More time eating means your body can decide to stop eating when you have become appropriately full, instead of after you have passed that point. Foods high in fiber also tend to linger and make a meal seem larger; you stay full for a longer period of time, which can help with weight loss.

There are two types of fiber, soluble and insoluble. The benefits of soluble fiber are the lesser known of the two. Soluble fiber helps slow down the digestion of carbohydrates; it helps stabilize blood sugar levels, which is especially important for those with diabetes. Fiber also helps lower bad cholesterol levels, reducing one’s overall risk of heart disease. Insoluble fiber is the one that promotes the movement of material through your digestive system and increases stool size. A high intake of this type of fiber is known to help those who struggle with constipation or irregular stools.

You want to have a diet high in both types of fiber. Unfortunately, there is no requirement for labels to indicate which type of fiber is in a particular product. Luckily, most plant foods contain some of both kinds. Good sources of insoluble fiber include whole-wheat flour, wheat bran, nuts, and most vegetables. Good sources of soluble fiber are oats, peas, beans, apples, citrus fruits, carrots, barley, cereals, seeds, and rice.

When faced with decisions in the grocery store, choose foods that are high in fiber.

How much water should you consume? Some people remember it as the 8×8 rule: drink 8 ounces (or 1 cup) of water 8 times a day. The grand total can be thought of as a half-gallon jug or as just shy of a 2-liter soda bottle. Of course, this is just a guideline, and the amount depends on what you eat, your level of activity, and even where you live. We lose water through our breath, perspiration, and urination. This can vary day to day. For example, it is recommended that one drinks an additional cup of water for every hour spent in flight due to the extremely low humidity on an air plane.

So, are you currently meeting the recommended amount of water intake? If not, here are a few ways to increase your consumption of water:

• Carry a filled water bottle with you whenever possible. Additionally, impose a few checkpoints throughout the day – make a promise to your body that you will finish a certain amount of water by a certain time each day.
• Make it a competition. With a co-worker, friend, or family member, see who can drink more over the course of a week, or, fill a 2-liter bottle each day, and challenge yourself to finish it before dinner.
• Couple it with juice. Use a 1:1 juice-water ratio. You can mix the two together if you find juice too sweet, or simply follow up a glass of juice with a glass of water.
• Remind yourself that hunger is one of the first signs of dehydration. If you feel hungry, having a glass of water may satisfy your craving, and spare you the consumption of a few extra calories. Have water before every snack or meal; you will eat less.
• Pair it with 8 daily activities. Have a glass when you wake up, before and after each meal, and another before bed.

Happy (water) drinking!

How we eat and what we eat, in terms of quantity, are related. In fact, in most cases, there is a distinct link. For example, studies have shown that serving beverages in tall thin glasses (as opposed to shorter, wider glasses) causes people to drink less than usual, though they perceive that they are taking in the same amount. Similarly, using smaller plates lets us feel just as satisfied, after eating less than we would have using a larger plate.

Commonly, we leave the serving dishes on the table during a meal. This is most convenient for those who end up needing refills; however, the convenience also causes people to take more than they perhaps should. We start to crave more when we see the full bowls in the center of the table, and when we start to see their bottoms, we feel “obligated” to finish the dish. If the dishes are kept away from the table, this will probably reduce the number of times one refills his or her plate one more time.

It is also better to eat without distractions, such as watching television or using one’s laptop. We might feel more efficient consuming a meal while doing something else, but the truth is, we end up mindlessly eating more than we should. I don’t know how many times I’ve surprised myself by getting to the bottom of a bag of chips that was initially supposed to be “just a small snack” as I watched a video on my laptop.

Of course, you’ve heard this one before -  eat 5 small meals a day rather than the standard three. Additionally, there are a number of reasons we should eat more slowly. First, it gives your body extra time to send signals to let you know when you are full. When we shovel down a meal, we often eat past the point when we would have considered ourselves full. Some say it takes as long as 20 minutes before our brain can register when our stomach is full. Also, when food is chewed more, there is less chance of indigestion. Last but not least, it’s food, so we should take time to enjoy it!

If we’re cooking for others who we know don’t like vegetables, how can we incorporate the vegetables into the meal, so they are eaten without hesitation, without a grimace? The question is how can we hide the vegetables? Here are a few ideas:

• Puree the vegetables into a marinara or meat sauce for pasta or tomato sauce for a pizza. For some reason, the same people who refuse to eat a tomato are perfectly okay with the tomato sauce on a pizza. Trying to serve yellow squash to someone who is adverse to vegetables can be difficult if the squash looks like squash. (Sounds silly, but it’s true). However, when blended in with a tomato sauce, squash, cauliflower, spinach, onions, zucchini, and many other vegetables can add loads of nutrients to a meal, and no one but the chef needs to know. A puree can be made ahead, then stored in the freezer until it’s time to slip it into another recipe.
• Make an omelet. Surrounded in a fluffy batter of egg, finely chopped bell peppers will not stand out, and would not be worth picking out of an omelet. Pick the camouflaged yellow bell peppers, and then you’re really in business.
• Add a puree to hamburger patties or meat balls. It will add flavor and nutrition; what could be better?

It may sound absurd to hide vegetables in order for others to have a complete meal, but if the trick gets the job done once in a while without complaint, if might be worth it.

Have you heard of the drink called Celsius? The makers of Celsius claim that drinking a can, which only contains 10 calories, burns 100 calories. They have reported several studies, all of which support the many benefits of Celsius. For example, the results of one study showed that a test group that drank Celsius on average experienced the following benefits: 78% greater fat loss (than the group that did not receive Celsius), 114% greater decrease in percent body fat, 79% greater endurance performance, and 32% greater resistance to fatigue (increased energy). The statistics may sound significant, but they come from an extremely small study (this one only included 37 college-age men), which can have misleading results.

This is not to say that the company is necessarily lying about the effects of the drink, specifically the claims that it increases one’s metabolic rate and perhaps contributes to a greater amount of calories burned. It’s not magic – Celsius contains the same amount of caffeine as two cups of coffee. Caffeine is known to temporarily improve alertness and “enhance endurance.” Celsius works as a thermogenic beverage. Its ingredients (namely caffeine) are stimulants that increase heart rate and blood pressure, which will indeed increase one’s metabolic rate. The key is that the effects are short-lived. After a few weeks, its effectiveness as a thermogenic will dwindle to nothing, and there will be no longer be any increase in one’s metabolic rate. None of the Celsius studies have shown that its participant were able to maintain their apparent weight loss. Caffeine is also a diuretic (causes increased urination), which could lead to dehydration, which decreases performance.

Surprisingly, there are actually a few aspects about the marketing of Celsius that I actually like. For example, the company refers to the drink as the “ultimate fitness partner.” This is 10-fold better than a supplement that claims to be the “ultimate fitness replacement.” In addition to that, the makers of Celsius do not try to hide the caffeine content of the drink; the amount of caffeine is clearly indicated on each can. (The recommended maximum intake of caffeine has not yet been determined, and is suspected to vary greatly from person to person).

In the end, there’s only one truly natural weight-loss-promoting supplement to a diet – exercise. Anything else is just as it sounds, too good to be true.

Proteins should account for 10-18% of total calories in one’s diet. One with a sedentary lifestyle needs about .8 grams per kilogram of body weight. Those working on strength need a bit more (1.2-1.6 g/kg), while endurance athletes need the most (1.2-1.78 g/kg). Thus, a 175-lb. sedentary male needs about 250 calories from protein, while a long distance runner weighing 160 lbs. would need about 500 calories from protein. However, these amounts do not linearly increase based on increased duration of a run, or an increased number of repetitions while weight training. Why?

The answer to this is related to another common misconception: Protein is necessary for muscular energy.

I see many people trying to load up on proteins before workouts, hoping it will increase their performance. Your body has a preferred fuel source depending on exercise activity intensity. For extremely high intensity activities (anything taking just a few seconds to a few minutes, such as a sprint) or high intensity activities (a bike ride, swim, or run less than 20 minutes), your body turns to its glycogen stores, which come from carbohydrates. One hour of high intensity exercise can deplete over 50% of the glycogen stored in your liver. After 2 ½ hours without replenishment, the stores in your muscles and liver will be empty, resulting in decreased performance. Glycogen is much more efficient than fat, but your body will use fat if the exercise intensity is only moderate (i.e. hiking). Only when your body has no fat or glycogen will it turn to protein for fuel, by breaking down muscles, which you can imagine, is less than ideal.

So what does protein do? Proteins are essential for tissue repair (which typically results in increased muscle size after strength training) and antibody synthesis; it also has a role in cell structure and function.

One of the important things to learn from this is that eating a food high in protein (such as a protein bar) before a workout doesn’t do your body much good during the workout. Your body won’t be needing protein until after the workout, when is begins to repair the micro-tears that have been created. The ideal food before a workout is high in carbohydrates, moderate in fiber and salt, and low in fat and protein.

Quinoa is a complete protein. This means it contains all 9 essential amino acids, making it a superb options for vegetarians or vegans who are worried about omitting a few essential proteins from their diet (which is probably an unnecessary concern, but it doesn’t hurt to be on the safe side).

In particular, it is abundant in the amino acid lysine, one of the amino acids our body cannot produce. It plays a major role in calcium absorption, building muscle protein, and aiding in the recovery from surgery of injury from sports. It helps repair the micro-tears in muscle fiber that is a result of strenuous exercise. It is also a factor in the body’s production of hormones, enzymes, and antibodies.

Additionally, quinoa is a great source of manganese, copper, iron, and magnesium. Copper and manganese help protect antioxidants in the body. Magnesium has several important functions:

• Aiding in the contraction and relaxation of muscles
• Allowing function of certain enzymes in the body
• Helping in the production and transport of energy
• Aiding in the production of protein

It’s easy to see that a diet with sufficient magnesium is important, especially for those who exercise on a regular basis.

Some refer to quinoa as the “super grain for runners.” This is because, in addition to all of the properties listed above, it contains what is said to be the perfect balance of carbohydrates and proteins for recovery. (Surprisingly, chocolate milk is also said to have this perfect balance.) Its ratio of carbohydrates to protein is roughly 4 to 1; it is a great source of both.

To cook quinoa, treat it like rice. It can be used as a part of a main dish (e.g. a substitute for rice in a stir-fry) or a side dish (e.g. added to a salad), or even as a dessert (it can pack a powerful punch in a smoothie). Have it for breakfast (similar to oatmeal), lunch, or dinner; it is extremely versatile.

It’s tempting to let price dictate what brand you buy. However, this probably won’t get you the healthiest options; there are more important labels than the price sticker.

Nutrition facts – You know the drill: avoid foods that contain saturated fats and especially those with trans fats. Also avoid high sodium content. As far as the rest is concerned, simply try to look for a balanced diet.

Ingredients – Avoid high fructose corn syrup, hydrogenated or partially hydrogenated oils, olestra, artificial colors, and artificial sweeteners (aspartame, saccharin, sucralose, sorbitol, acesulfame-K etc.). On a product label, the ingredients must be listed in order with the ingredients used in the greatest amount first, followed in descending order by those in smaller amounts. If a product claims to contain “real apples,” check to see where those “apples” come up on the list. We would hope that they are first.

Expiration date – Food additives play a critical role in the American diet. They help the food industry provide flavorful, (reasonably) nutritious, appealing, safe, and affordable foods all year round. Admittedly, if grocery stores only sold perishable foods, we would be in big trouble, but if you can help it, try to buy fewer of the items with expiration dates that would allow you to consume the item a year after it was purchased. Perishable food is likely to be more natural. The downside is that buying more perishable food will call for more attention when shopping and restocking a pantry; you might find yourself having to throw away a few more items than you’re used to. However, as long as proper storage methods are used and foods are used before their expiration dates, consumers can trust what they eat. Check food expiration dates not only to make sure that they have not expired, but also to make sure that they do expire (in a reasonable amount of time).

Drink plenty of fluids, mainly water. Your body is better at becoming healthy when it is properly hydrated. Even if you already follow the recommended “8 by 8″ rule (8 ounces of water, 8 times per day), you may want to increase your consumption.

Make sure to get plenty of Vitamin C. Drink fruit juice or simply eat more fruit.

Have warm soup for dinner and tea with honey for dessert. Okay, maybe that would be an extremely limiting diet, especially just to ease a sore throat, but they would certainly be your most soothing options. Chicken noodle soup is a classic, but other soups, especially those with lots of vegetables (and therefore higher in vitamins), will temporarily soothe your throat. Warm tea with honey is another old-age remedy that will help minimize throat irritation.

Avoid milk. Though there are no studies that back this up with scientific evidence, it has been said that milk increases mucus production or thickens saliva. Many people find that, while sick, eliminating milk from the diet can keep the mucus build up in the throat to a minimum, thus preventing unnecessary, painful coughing.

Other things you can do outside of your diet:

Gargle with warm salt water. No one seems to agree on why this actually works, but everyone agrees that it does in fact help. Even doctors will recommend that a person with a sore throat gargle 4 to 6 times daily. Use about one teaspoon of salt for every cup of water.

Stay of out the cold, dry air. Consider using a humidifier if you find that the air in your own home is making it painful to breathe. Adding moisture to the air will ease your breathing.

Sleep. Your body fights sickness best when it is well-rested. If you take the extra time to catch a few extra Zs, you will save time in the long run by recovering faster and returning to your regular schedule sooner.

There is no recipe for the perfect smoothie; it all depends on personal preference. I start with a 1:1 ratio of milk and ice (usually about half a cup). You can add anything else you want: fruit, vegetables, spices (cinnamon or nutmeg), or even supplemental protein powders or fibers. As far as consistency is concerned, my ideal smoothie must be consumed with either the help of a straw or a spoon; it is thick enough to not simply flow out of a cup. The first time I made a smoothie, it was much too watery. I now freeze all of the fruit beforehand (or simply start with frozen fruit), so the warmest ingredient being added is the milk from the refrigerator, and there is minimal melting. If the smoothie is still too thin, more ice can be added. However, the key to a well-blended smoothie is to start blending with pieces that are already small (no larger than a golf ball, so everything will blend completely). Cutting up fruit before freezing it is ideal. Though it may be tempting to try to blend all of the ice and frozen fruit before adding the liquid, this will likely cause the blender to jam up. Add the liquid before you begin blending.

One word of caution for smoothies is to consider how much is actually going into the smoothie. You might start off with the calories from just a banana, some peanut butter, and milk, which is a reasonable amount for a breakfast. However, if you add in another apple, an orange and a few handfuls of berries, you might quickly find yourself slurping down a meal that is higher in caloric content than you ever intended. However, this problem is quickly solved by either saving a portion of the smoothie (by freezing it) for a future snack, or by sharing it with others. As college freshmen, my roommate and I invested in a blender for our suite’s kitchen. We find making smoothies to be a fun, healthy, satisfying snack break during a study session.

The benefits of salt: When we talk about salt with regard to nutrition, we should technically be referring to sodium. Sodium is important because it helps maintain the balance of fluids in your body, helps transmit nerve impulses, and influences the contraction and relaxation of muscles.

The risks of too much salt: Intake of sodium causes an increase in blood volume and blood pressure. Thus, the most common risk of high sodium intake is hypertension, which is linked to many other problems such as blood clots, stroke, and heart attacks. It can also lead to abnormal heart development, osteoporosis, dehydration, and electrolyte imbalance, among other things.

Most Americans consume too much salt. Nearly every recipe we own at least calls for a pinch of salt, whether the dish is actually salty, spicy, or sweet. It will probably be a long time before we see any significant changes in our country’s sodium consumption, but there are a few simple steps you can take to reduce the amount of sodium you personally take in (besides avoiding recipes that contain salt, because you probably won’t be left with much).

First, you can substitute your regular kitchen salt with Morton’s “lite salt” which is a 50/50 blend of regular table salt and potassium chloride. This can make reducing the sodium in your diet feel like less of a change, because you do not have to reduce the amount you add; it simply contains less sodium. This substitute is safe and ideal for normal, healthy person, but should not be used by those who are already on a sodium or potassium restricted diet. Another action you can take is to reduce the amount of processed foods or prepared foods that are in your diet; these usually contain an unhealthy amounts of sodium, much higher than a typical, home-cooked meal made from fresh ingredients (even if salt is added).

Tofu seems to be a very misunderstood food. Many people think that its only purpose is to serve as a substitute for meat in meals. “It doesn’t taste anything like meat!” some people say, “It doesn’t taste like anything.” Others insist that it tastes like chicken. The truth is, tofu can have many different flavors because it has the tendency to absorb the flavor of any of the food that surrounds it. (This is one of the reasons why proper storage of tofu calls for the tofu to be fully submerged in water. The water should be changed daily for the best results; this is also to allow the tofu to maintain its moisture content.)

Tofu is a soy product. It is generally low in calories and fat, but a great source or iron, calcium, and protein. Because of its nutritional value, it often becomes a key component in a vegetarian diet. However, tofu is healthy for everyone, regardless of the choice one has made between eating meat or not. Though once hard to find, tofu is now available in most large grocery stores. Tofu can be eaten plain, added to soup, used in a stir-fry dish or just about any other kind of dish. Though tofu originated in China, and is more common in Asian dishes, it has now found its way into cuisine around the world.

Try to avoid fried tofu. While most forms of tofu are healthy, fried tofu is an obvious exception. The fact that it’s tofu does not change the composition of what it’s fried in. Other than that, tofu is usually a healthy choice. Try swapping a meat or poultry dish for one that includes tofu in order to cut out some fat, while maintaining a high intake of protein in your weekly diet.

It makes sense to state that obesity starts at a young age. This study showed that if a baby is overweight at 9 months, it was very likely that the child was going to be overweight at 2 years old from there, and so on and so forth. Numbers-wise, an obese 9 month old baby has a 37.6 percent chance of being a normal weight at age 2, 18% moved into the “at risk of being obsese” category, and the remaining 43.9% stayed in the obese category. Comparing this to the children who were of normal weight at 9 months of age we can see that 75% of those children stayed a normal weight. In the “at risk” category, those who had been at risk at 9 months had a 50% chance of becoming obese by the age of 2.

It is extremely important to keep the young ones healthy. Teaching good habits and eating the right types of food at such a young age is imperative. I think that it is so sad that so many babies are overweight and what is even more sad is that babies typically have no say in what they eat! In other words, they have no control over what they are eating and because of their caretakers, they become obese. Now, that is unfair and not right.

What is one step towards healthier babies? Breastfeeding. According to many doctors, breastfeeding, and not breastfeeding combined with bottle-feeding, prevents obesity. What a simple solution! Other ideas are to promote eating apples rather than drinking juice (which is just sugar) or to gain fiber by another means.

Let’s try to stop obesity from the get go!

Minamata disease is a neurological syndrome caused by an excessive intake of mercury. It was discovered in the 1950′s in Japan, when over 2,000 people died, along with many of the local animals, after showing symptoms including numbness, muscle weakness, insanity, and paralysis. The cause of this was discovered to be a nearby chemical plant, which had been using methylmercury as a catalyst in their production. The fish in Minamata Bay were consequently loaded with mercury, and the locals took it in when they ate the fish.

Luckily, we do not have to worry about such extreme amounts of mercury anymore, though most fish and shellfish still contain traces of mercury, some more than others. The FDA has decided that the typical amount of mercury found in all fish and shellfish is not a health concern for the general population with the exception of a few groups: women who may become pregnant, pregnant women, nursing women, and young children. For these groups, it is recommended that the selection of fish be a bit more careful, opting for kinds that are less likely to contain high amounts of mercury. Specifically, anyone in those four groups should not eat shark, swordfish, king mackerel, or tilefish. (Notice that they all sit at the top of the food chain in the ocean, accumulating high amounts of mercury when consuming other fish.) Other kinds are acceptable, but no more than 12 ounces (or 2 average meals) should be consumed per week, because high mercury levels may harm an unborn child or young child’s nervous system.

However, fish is, on the whole, an extremely healthy choice as the “meat” for a well-balanced meal. Unless a person falls under one of the aforementioned categories, he or she should feel safe including fish as part of a normal, healthy diet.

• Salad dressing – A salad can quickly become an unhealthy meal when overloaded with dressing. Some dressings are low-calorie, such as those with a vinegar base, but most, such as Ranch, Blue Cheese, French, or Caesar, are loaded with oils and fats that your body simply doesn’t need. One tablespoon of creamy salad dressing can contain up to 90 calories, yikes! The verdict: avoid.
• Nuts and Seeds – Pili nuts have over 700 calories per 100 gram serving, a frighteningly high amount. Pecans and macadamia nuts are only a few calories behind. Though packed with calories, nuts and seeds are also packed with vitamins, minerals, fiber, and healthy fats. Verdict: Okay.
• Animal fats and oils – Ever debate whether or not to cut off an edge of fat on a piece of steak? You probably won’t have this debate in the future knowing that these fats and oils actually contain more calories than an equal amount of butter. A teaspoon of them is 45 calories; that quickly adds up. The verdict: avoid or limit.
• Cheese – Though high in protein and calcium, cheese is also generally very high in caloric content. Just an ounce of many types of cheese can contain 100 calories. The verdict: avoid or limit.
• Junk Food – It’s called junk food for a reason. This includes candy bars, cheese puffs, donuts, etc. On average, what we call junk food contains 560 calories for a serving of just 100 grams. You know the verdict: avoid.

If you’re trying to cut out calories in your diet, avoiding the deceivingly small extras (dressing, honey, or other toppings) can actually make a significant impact and lead to a healthier lifestyle.

• Use a food thermometer (inserted into the thickest section) to ensure that all meats and poultry reach the temperature that kills the bacteria specific to that food. This “kill” temperature is 165 degrees for poultry, 155 for beef and shell eggs, and 145 for seafood, pork, lamb, or goat. Some recommend that 25 degrees be added to this temperature if the cooking is being done in a microwave.
• Carefully wash any materials that touched the raw meat or poultry. Ideally, reserve a cutting board specifically for the use of poultry to avoid cross-contamination.
• Do not let food sit out for more than 2 hours before putting it into the fridge or freezer. After four hours, the food has a much higher risk of being the source of a foodborne illness.
• Keep a thermometer near the door (the warmest part) of your fridge to ensure that it is functioning properly and never falls below 41 degrees Fahrenheit. The fridge is recommended be set at a temperature between 36 and 38 degrees.
• Keep your refrigerator clean and organized: fully-cooked and ready-to-eat food should be at the top of the fridge; raw seafood, pork, lamb, or goat should be below this, followed by beef, then poultry (e.g. turkey). This ensures that foods can only spill or drip onto foods that have a higher “kill” temperature. Uncooked or unwashed produce should be stored separately in the crisper.
• Do not reheat food more than once. The pathogens that were slowed down by the refrigeration can multiply to dangerous levels.

Let us groan because of our full stomachs, not because of food poisoning. Happy Thanksgiving!

This much is true: Animal proteins (protein from meat, fish, poultry, milk, cheese, and eggs) are a good source of all of the amino acids and are therefore “complete proteins.” Additionally, complementing plant proteins, such as grains and legumes (beans and rice), grains and nuts (peanut and rice cakes), and nuts and legumes (humus), is a method of “creating” a total intake of protein that mirrors the composition of amino acids in animal proteins.

However, the myth here is that humans need an intake of protein that is exactly like animal proteins.  They don’t. Frances Moore Lappé actually reversed her position from her 1971 publication, commenting in her 1981 edition that the initial assumption that she had made, which was that the only high-quality proteins came from animal proteins, was incorrect. (The ADA subsequently published an article in 1988, which concluded that pairing proteins was unnecessary.) Many foods other than animal products contain significant amounts of protein. For example, spinach and beans are both abundant in proteins, and contain sufficient amounts of all of the essential amino acids that your body can’t create on its own. It turns out that there are very few diets that will lead to a protein deficiency. Such diets would be ones that are heavily dependent on fruit, some tubers (such as sweet potatoes), or junk food (refined flours, sugars, and fats), but we already knew that those diets were unhealthy anyway, right?

Thus, we come to the same old conclusion that we have heard many times before: eating too much of one food is bad; a varied diet is probably a healthy diet.

The biggest concern most people have about eggs is the amount of cholesterol they contain. It’s true, eggs contain a high amount of cholesterol. There’s no denying it. However, the cholesterol does not go “straight into your bloodstream” as many people like to claim. Only a small amount of cholesterol contained in food actually adds to these levels. Saturated and trans fats have a much larger effect on blood cholesterol levels than cholesterol. Studies have shown that eating eggs is not linked to heart disease except in special cases (particularly those involving diabetes). Even so, the cholesterol is only contained in the yolk, so those who are truly concerned about cholesterol level can simply eat the egg whites, though the yolk is truly a powerhouse for many essential nutrients.

If you don’t have a cholesterol problem, eating an egg a day (including the yolk) is not too much, and is in fact a healthy decision. Eggs are a great source of many vitamins (A, D, E, B₁, B₂, B₆, B₁₂) as well as minerals (folate, B5, calcium, phosphorus, magnesium, iron and zinc). They also have healthful, unsaturated fats.

Protein that comes from animals such as meat, fish, and poultry are complete proteins (with the exception of gelatin). However, this makes getting complete proteins a bit more challenging for vegetarians. Fortunately, vegetarians can find complete proteins in eggs. Eggs carry the nine essential amino acids that your body needs.

The truth about eggs is that they are, overall, a healthy addition to/part of your diet. One should be wary about consuming a high number of them each day, but this is true for nearly every other food.

One easy way to improve the nutritional value of a dish is by adding flax seed.  Flax seed provides both fiber and omega-3 fatty acids.  Fiber can improve digestive health, lower blood cholesterol, and control blood sugar levels.  Omega-3 fatty acids may improve cardiovascular health.

So, what are the best ways to serve flax seed without it being noticed?

• Smoothies- Using your blender, create a frozen treat.  You can create these in a multitude of flavors, making it easier to please your diner.  Banana typically is the basis, as it helps provide a milkshake-like texture.  Add milk, a tablespoon or two of flax seed, and ice.  Then the additional flavoring is your choice:  a spoonful of peanut butter, strawberries, blueberries, and honey are some basic options.
• Meatballs- Make meatballs using your typical recipe, except replace some of the breadcrumbs with a couple tablespoons of flax seed.  It won’t change the texture or flavor, so anyone enjoying these meatballs will never notice.
• Oatmeal- When making a bowl of oatmeal, add a tablespoon of flax seed.  Regardless to whether you use packages of flavored, instant oatmeal or make it from rolled oats, the flax seed can be added easily.
• Muffins- Add a couple tablespoons when combining the dry ingredients.  Whether you’re making blueberry, banana, or any other type, the flax seed won’t be noticed.

When you purchase flax seed, you will have options.  If you purchase ground flax seed, you can add that directly into your recipes.  If you purchase whole flax seed, you will need to grind it before using it.  You can do this using a clean coffee bean grinder.

It also is important to note that moderation is important.  Depending on the age and size of the person, there are limits to the amount of flax seed you should consume.  Too much of a good thing isn’t good.  Make sure you check dietary guidelines, so that you don’t overdo your flax seed consumption.