Sally Squires

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The Lean Plate Club
With Sally Squires
Washington Post Staff Writer
Tuesday, March 19, 2002; 1 p.m. EST

Welcome to The Lean Plate Club, hosted by Washington Post health and nutrition writer Sally Squires. On Tuesdays at 1 p.m. ET, Sally leads a discussion for people who want to eat healthier, move around more and otherwise get better but not bigger. We're not about fad diets or crash weight-loss plans; we're about eating wisely and living healthy for the long haul.

We want to hear from you -- your tips, strategies, meal plans, successes, warnings, setbacks and more. Of course Sally will be happy to answer questions, and turn others over to the Club. None of this, of course, is a substitute for medical advice.

Health section editor Craig Stoltz will join Sally sometimes. Stoltz has none of Sally's impressive credentials but labors under a decade-long medical directive to control his weight and eat wisely, takes a statin to lower his blood cholesterol and keeps track of everything he eats on a Palm handheld computer, a fact most of his acquaintances no longer find interesting.

Want to get the upcoming Lean Plate Club E-newsletter? Send your E-mail address with "LPC" in the subject line to squiress@washpost.com to be added to the list.

A transcript follows.

Editor's Note: Washingtonpost.com moderators retain editorial control over Live Online discussions and choose the most relevant questions for guests and hosts; guests and hosts can decline to answer questions.

washingtonpost.com: Don't forget to join Kim this Thursday at Noon EST for her next Video Live Online.

Sally Squires: Welcome to the Lean Plate Club. What new healthful foods have you discovered this week? How did you fit those extra minutes of activity in? How are you going to eat more mindfully? (After interviewing the experts, I'm trying to address one of my biggest eating sins: eating too fast. ) And what new healthy foods did you discover this week? Two that I found: yellow tomato sauce and Quark (a cheese that I learned about from chef Sally Schneider).

Give-away books this week are "Cooking Thin with Chef Kathleen: 200 Easy Recipes for Healthy Weight Loss" by Kathleen Daelemans and "Five-A-Day: The Better Health Cookbook, Savor the Flavor of Fruits and Vegetables by Dr. Elizabeth Pivonka and Barbara Berry. One book for the sharing an unusual new, healthful food find and one volume for telling us how you fit in those 23 minutes of activity or instilled a healthy habit. As always, please note that in making this offer we are in no way endorsing any book or diet/exercise program.)

Today, I'll also answer as many questions as possible during the chat and will answer all others off line and post them at the end of next week's chat. So if you don't see your question posted, look for it next week.

We're continuing to make progress on the electronic newsletter, although it will probably be a couple more weeks before it's up and running. If you want to subscribe, please e-mail at squiress@washpost.com and put lpc newsletter in the subject line.

Here we go:

Takoma Park, Md.: Re: Mindful Eating
What I do is ask myself, do I really want that (fill in the blank with the food you're staring at) sitting on my hips?

I find that asking myself that question helps me say "no" to overeating, especially at work when someone brings in a box of cookies.

Sally Squires: Hear, hear, Takoma. What also helps me is thinking of exercising. I can't move as well if I eat too much, although it takes some mindfulness to forego the platter of squaggles (spelling)that are sitting about three feet away right now.

Washington, D.C.: Sally, LPC makes me look forward to Tuesdays, thanks. My question is about dried fruit. I have recently started really enjoying eating dried pineapples, apricots, and cranberries, etc. While I also eat a lot of fresh fruit and veggies, I am wondering if snacking on too much dried fruit is not good for you? Is there a lot of sugar added to dried fruit? I know the pineapple I eat is fat free and doesn't seem to have a lot of calories. Thanks!

Sally Squires: Dried fruit is a wonderful way to get more of those 5-a-day servings--and don't overlook dried vegetables. (Although read carefully: I bought a box of what I thought were dried veggies and turned out that they are fried.)

Yes, you're right to wonder about the sugar in dried fruit. It's naturally higher than regular fruit, but it also sometimes has added sugar. Pineapple--and papaya--are two types of fruit that often fit that category. Cranberries are another. But put it all in context of your total diet.

There are also a lot of other types of fruit that don't have added sugar. I've been snacking on dried Granny Smith apples all week, sans any added sugar. Bottom line: dried fruit is generally a great thing to eat. Serving size is 1/4 cup.

Washington, D.C.: Hi Sally,
Love your column. What kind of advice can you give a perpetual feast-or-famine eater? When I'm good, I'm very good -- but then the damn breaks, and I'm on an all-out binge for weeks. Naturally this causes a lot of problems with weight control and it's always a 20-pound fluctuation (although as I've gotten older, it has gotten worse). And why is it sooooo much easier to put back on weight than to lose it?

Sally Squires: Thanks, DC.

Find the middle ground. In other words, maybe you become too restrictive and then you compensate by over-eating (and often probably with good reason; your body is hungry). Then you feel guilty and go too much the other way. Figure out how to steer a course right in the middle. Eat enough, but not too much. Easy to say, right?

Try to focus on eating the good stuff, the foods that are healthy for you, that taste good and most of all that you like and enjoy. Find the joy of eating healthfully and try to stop thinking feast or famine, bad or good.

Washington, D.C.: Sally,

Can I use an all-fruit spread (like unsweetened apple butter) as a fruit serving substitute? How much is a serving of apple butter?

Sally Squires: You bet, you can do that DC. It's a great way to get some added fruit. Serving sizes are a little more difficult to calculate. We tried to do that with USDA nutritionist Trish Britten last week. This is just a guesstimate, but figure that 2 tablespoons probably is about half a serving.

Re: dried apples: Where do you get these dried Granny Smith apples, they sound delish!

Sally Squires: I found them this week at Trader Joe's. I suspect that other LPCers will have found them other places. Most health food stores carry them, I believe.

Alexandria, Va.: My new favorite healthy food is Laughing Cow spreadable cheese. The light version is just 30 calories (and in a prepackaged wedge -- perfect for portion control) and a great way to get a little calcium and protein. It's the first low-fat cheese I've ever liked -- and I LOVE cheese.

Sally Squires: Thanks, Alexandria. My favorite way to eat Laughing Cow is spread on slices of apple or pears. Yum.

Silver Spring, Md.:
Hi Sally:

I think I am in need of a reality check of sorts. Over the past 3-plus years I have lost 45 pounds, dropping from 165 to 120 on a five-foot frame. I maintained 125 pounds for a year before I got reacquainted with weightlifting and dropped another 5 pounds. I have been very successful at overhauling my diet (eating breakfast, drinking loads of water and including many veggies and fruits) and fitting in at least three hour-long workouts a week. So now I am down below my original goal weight but still see some areas (both on my body and in my lifestyle) that could use improving. I guess my question is, is it unreasonable for me to set another 10 pounds weight loss goal? According to some sources, I should weigh 100 pounds and others say that where I am is fine. I guess my fear is becoming obsessive and imposing unreasonable expectations on myself about my weight as I have seen so many other women do. Any advice on keeping things in perspective?

Thanks!

Sally Squires: Yes, Silver Spring. First of all, congratulations on the weight loss. Impressive. And sounds like you've done it very reasonably and worked to instill healthy habits. As for those additional 10 pounds: it all depends on how you feel, your age and your height. Check your BMI. (You can do that with a chart on www.washingtonpost.com.) Sounds like you have reached a healthy level. Do you generally have energy and feel good? Are you able to do pretty much what you want physically? You might also check your body fat levels, but I suspect with weight lifting that yours are pretty good.

If you can answer all these affirmatively, then I think in posing the question about obsessing you've already answered it yourself. Also take a look at Body Traps by Judy Rodin. It's quite good.

Washington, D.C.: I've recently been enjoying the dried fruits and vegetables from the Just ______ brand (fill in the name of the fruit). They're crunchy, which makes for an interesting snack, and a change of pace from regular dried fruit, but contain nothing but fruit or veggies, no added sugar, salt, or fat.

Sally Squires: And you can also get these on line at www.justtomatoes.com. I was wondering if any one out there has found something comparable at local stores?

Fairfax, Va.: I try to have at least a no meat meal once or twice a week. Aside from cooking at home, I love to go to Middle Eastern and Indian restaurants. The veggie dishes with the rice and bread are so flavorful that I don't miss the meat at all.

Sally Squires: Thanks Fairfax. And if you want to try some of these recipes at home, one good cookbook is Lebanese Cuisine by Anissa Helou.

Late Starter: I am intrigued by your healthy approach to exercise and nutrition, but where can I get the charts that you refer to? I see one link on this page for Week 6 Chart. Do I have to read each archived discussion to find the others? Is ther a quick source?

Thanks... and I will keep you posted.

washingtonpost.com: You should be able to find them all here.

Sally Squires: Welcome! It's never too late to start the Everyday Challenge. The link is included below. The charts are also available on-line. Let me underscore: this is not a diet, but a way to instill healthy daily habits, both eating and physical activity. (Notice the word exercise was not used.) We're talking about moving more and eating smart. This is not about deprivation, denial or dieting.

Washington, D.C.: I would like to start today with the Lean Plate eating habits. For a beginner should I start with just eating less of what I eat every day or start with a diet plan of certain foods?

Sally Squires: Hey DC. Welcome to you too. We began the Everyday Challenge with one simple goal: eating five servings a day of fruits and vegetables. If you're just joining us, you can start there or with one of the other early goals. The point is to only add one eating goal per week. For physical activity, we began with just 10 minutes a day. You can walk, bike, do errands. Point is to begin slowly and keep adding more activity each week.

Washington, D.C.: Sally - What is the caloric content of iced tea (freshly brewed, no sugar/sweetener)?
Also, are you sure dried fruits are healthy? I have been eating them at your suggestion, but I notice that the calorie count is high and vitamin count low.
Thanks -- love these inspirational chats!

Sally Squires: Good news, DC: zero calories in that brewed tea, plus a lot of phytonutrients, including antioxidants that seem to be health promoters. And the more recently brewed the tea, the higher the phytonutrients.

Re: dried fruit. Don't get me wrong. You can't eat this stuff without limit. But if it's a choice between not getting those 5 a day servings and eating dried fruit--or between a candy bar or piece of cake or a soda--there's no contest. Dried fruit is a great way to add fruit to your daily regimen. You're right, however, keep reading the labels so you know the serving sizes and can track the calories.

Gaithersburg, Md.: I second the use of dried fruit -- my favorite right now is Goldens (raisins) 'n Cherries. They can really jazz up your cooking. I use them in rice and stuffing mixes and recipes, and make a really wonderful chicken salad (unfortunately not that low fat) with just white meat chicken, mayo (I'm going to try the "2Good" low-fat variety), and dried cherries (and sometimes golden raisins). Also, I sometimes add a few slivered almonds. It's really wonderful.

I make a great casserole with chicken meat, Healthy Request cream of chicken soup, and Stovetop Stuffing (the lower sodium variety), made without any added fat. To the stuffing, I throw in about 1/2 cup of dried fruit, with added water to compensate for the dried fruit. Fabulous "comfort food." My problem limiting myself to a reasonable portion!

Sally Squires: Sounds great, Gaithersburg. You're making me salivate. Casseroles, stews and soups are really good combinations because you can get so many different flavors. But you're right, you do have to watch portion sizes. I've really gotten into building salads with many different ingredients. They're quite satisfying.

Snackopolis, MD: Thanks for the article on mindful eating, I really needed it. I've been trying to follow all the eight steps in the Everyday Challenge and seem to be doing pretty well -- most days. Then I'm hit with the overwhelming urge to snack on something that has no beneficial nutritional value whatsoever, like chocolate, jelly beans, cheese curls, Doritos. It seems like once I eat one bite I feel like I need even more of it -- it is like I get a kick out of eating something I know I shouldn't. What to do?

On a positive note, I've discovered Wasa bread. It is great with hummus and most all kinds are whole grain with little or no fat.

Sally Squires: Also try that WASA bread with tzatzkiki--yogurt and cucumber. It's delicious. And by the way, I interview chef Jacques Pepin for next week's Health section and he keeps WASA in his kitchen. So you're in good culinary company.

As for your first question: it may be that you have some trigger foods that are hard to quit. They're repetitive, good to taste, sometimes crunchy. And eating them probably helps divert attention from something else. Check out the chart today that allows you to note your emotions and activity while eating. It might provide some insight and is designed by pscyhologist Kelly Brownell at Yale.

Suitland, Md.: I just started Weight Watchers three weeks ago and it's working well. Much of your advice seems similar to Weight Watchers. Do you recommend the Weight Watchers Plan?

Sally Squires: Here's the deal, Suitland. We don't recommend any plan. What we're offering with the Lean Plate Club's challenge is basically what the U.S. Dietary Guidelines suggest. They were drafted by a team of experts who spent a long time reviewing the scientific literature. I don't think we can better them.

But again, the point is that there's no one diet or program for everyone. We're just trying to provide the tools so that you can design what works for you. And again, the point is to focus on the healthy daily habits and let the rest fall into place.

Washington, D.C.: Re: Just tomatoes (and other things), my source locally is Fresh Fields. I'd love to hear of other sources, or similar products available elsewhere.

Sally Squires: Thanks DC. I looked for them there and must have missed them. Any other sources out there? Any one tried to make their own dried veggies in the oven? Sally Schneider offers a recipe for making dried fruit in her cookbook.

Olive Oil: Sally, I think I usually eat fairly healthy, balanced meals -- lots of fruits and veggies -- and was startled to realize that my large bottle of olive oil was just about empty when I pulled it out of the cabinet last week. I do use it frequently in marinades, dressings, even for browning my Boca Burgers. Could this be hindering weight-loss even though I'm minding what I eat and trying to exercise more??

Sally Squires: It could. But you might also be eating bigger portions of other foods too. And remember, it doesn't take much to tip the balance. Just a couple hundred extra calories a day, plus a little less activity can make the difference. The good news: it also doesn't have to take a lot to tip the balance back towards weight maintenance or loss, if you are willing to lose weight slowly and safely.

Try a nonstick pan. You might also try spraying olive oil or canola oil on the pan. I also sometimes brush on the oil, which uses a lot less.

Dupont Circle, Washington, D.C.: Fresh Fields has a load of all kinds of dried fruits, including dried apples (that are pretty tart, so may be Grannysmith).

As for healthy foods, I've found a BUNCH lately that are curbing cravings.

For sweets, the mangos at Fresh Fields right now are PHENOMENAL -- tart, sweet, filling, and just luxurious enough to not feel like "health food."

I also had a great appetizer of braised mushrooms at a restaurant recently. Kim just suggested that I try to cook using some wine and broth, slowly. With a piece of grilled bread, that would be a great almost no-fat salty treat.

And I made oatmeal this morning! (Haven't done THAT in a while!) I didn't have any dried fruit, so I grated a Grannysmith into the mix. That added a lot of water, so you'll need to throw in some extra oats, but it was so fresh tasting! Great for spring and summer...

Finally, spaghetti squash. Tossed with a little parm and a touch of butter, with a quick, homemade tomato/spinach sauce, you won't even crave the (missing) meat and carbs.

Wow -- that's a lot, huh?

Cheers!

Sally Squires: That is a lot, Dupont. It all sounds really good. Thanks!

Silver Spring, Md.: Two other sources for fruit that are easy to pack: Motts Healthy Harvest applesauce (comes in peach and berry) and Stretch Island fruit leathers. They are both really good and don't have any sugar added.

Sally Squires: Thanks, Silver Spring. And I just found some other fruit only toppings (apricot was one) at Trader Joes. Giant and Safeway also carry Polaner and other brands of all fruit, which are great. Another find this week: mango sauce. Fresh mangos may be my new favorite fruit.

Alexandria, Va.: Nice piece on the importance of "mindful eating." Nutritionists have been stressing the importance of this practice for years, and it's nice to see it finally make it into the mainstream media. In a culture of cheap, plentiful, calorically dense food, super-sized meals, and mini-marts at gas stations, it's easy to see why obesity is a problem. It's just too easy for people to overeat without thinking. That's why we MUST make an effort to listen to internal cues, rather than external cues, that tell us when we are hungry. If we're watching TV after dinner, and a KFC commercial comes on, we must resist the temtation to raid the fridge or pantry for fatty, sugary snacks. My favorite mantra is, "I don't want that junk food enough to have to wear it!"

Sally Squires: Thanks Alexandria. I agree completely. I'd also add that if we eat healthfully--and take the time for enjoying our food--that we're less likely to be tempted by that KFC commercial too.

Re: Dried Fruit: Beware the banana chips. I had been going through a few bags a week before reading the label and finding that more than half the calories were from fat. Turns out many banana chips are deep fried.

Sally Squires: Good reminder. Thanks!

Sneaking healthy stuff into everything...: Flax, flax, flax! I've got the LPC to thank for my food experimentation in general, but flaxseed/meal and its myriad uses have dominated my week after picking up a bag at Trader Joe's. I put it on oatmeal, I mix it with yogurt...but my newest project is using it as a substitution, along with other items.

Take, for instance, the muffins my roommate and I made after walking through the brief hailstorm Sunday morning (basic muffin recipe from "The Joy of Cooking). Instead of plain old flour, we split it with oatmeal. Instead of oil, we used a 3-1 ratio of flaxmeal. Instead of milk, we used nonfat caramel yogurt. We didn't substitute for the eggs, since it only called for two and we have nothing against them, but we've decided to use molasses instead of brown sugar the next time around, just to see what happens. We even threw in a handful or two of dried cranberries for flavor, but now we think we didn't even need them -- the muffins came out so dense and flavorful that less than one is filling for hours and just generally full of good stuff.

Thanks for introducing me to the flax, which has started to change the way I look at baking ingredients!

Sally Squires: Thank you for what sounds like a great recipe. I really like flaxseed too. Even more important, sounds like you and your roomates are doing this together which helps boost and reinforce all your efforts.

One slight word of caution: for those who may have thyroid problems, ask your doctor about using flaxseed. As usual, everything in moderation.

Takoma Park, Md.: Re: Fitting in exercise during the day --

I make exercise my lunch hour. I am fortunate that my employer has an on-site fitness center, so I go there at lunchtime and spend 30 minutes on the treadmill or cross-trainer. I can shower, get dressed, and return to work in an hour. Then I eat something healthy at my desk.

Sally Squires: Hey Takoma: wish more employers were so enlightened. Thanks.

Washington, D.C.: Hi:

I'm really getting into healthy eating and have oatmeal down to a science. One cup of water, a little salt, boil. A half cup of oatmeal; cover, turn heat to low, cook 'til water is evaporated; add a little skim milk, heat milk, add a little brown sugar, a few dried cranberries and only two or three toasted pecans in pieces. Let this all sit for a couple of minutes. The secret is not to cook oatmeal too long. I toast pecans and keep them in a covered container and just take out and crumble a couple at a time.

Sally Squires: Yum. And now that you're getting some great complex carbs, plus soluble fiber that helps lower the risk of heart disease. Most importantly, it tastes good and you like it. Thanks DC.

Falls Church, Va.: In hopes of getting my newly-slender paws on the Chef Kathleen book, I submit my healthy food find: A new method for meatloaf.

My one indulgence has always been meatloaf. It is my favorite "comfort food" in the world. I had experimented with turkey meatloaf, but was really disappointed. Then one day I was inspired to clean out the fridge, and I mixed grated zuchinni into my turkey and made a meatloaf. I have since discovered that I can put zuchinni, spinach, mushrooms, grated carrot, and roasted peppers into my meatloaf (maybe not all at once. This is a free form method) along with 1 egg, some onions and garlic, spices, and a handful of oatmeal, and get 4 hearty servings out of 1/2 lb 7 percent fat ground turkey. If you get the 1 percent fat, it is too dry, but the "regular" ground turkey works great.

Not only do I cut down on the animal protein, I get at least one, maybe 2, of my 5 a day!

Sally Squires: Great idea, Falls Church. Thanks.

Georgia: One of my favorite Science Fiction authors, Orson Scott Card, used to be a heavyweight. He lost 100 pounds by excersizing every day and eating healthy foods. How did he do it? He told himself that he was a person who excersizes every day. When he missed a day, he was still a person who excersizes every day. His idea is to change your life's outlook instead of your "diet."

It's what you've been telling us all along!

Here's the article he wrote about it.

It's really helped me.

Sally Squires: Thanks, Georgia. I don't know that author, but it's wonderful to hear these inspiring stories. The mind really is a powerful thing.

DelRay, Alexandria, Va.: Sally,

The graphic with today's column on mindful eating seemed a little misleading. The article seems to discourage eating when you're distracted and to encourage establishing "no-eat zones at the office and in the car." Yet, the graphic seems to suggest that eating at your desk, in the car, or on the phone is "mindful" as long as you're eating healthy foods. I agree that fruits and veggies in the car are better than fries in the car, but that's not news -- especially to us LPC-ers! I thought the point of the article was more that eating in the car is mindless and probably done more from boredom than hunger so make sure you're really hungry before you eat (and then, by all means, choose veggies over fries wherever you happen to be when hunger strikes you.)

Sally Squires: Point well taken. We are trying to encourage mindful eating. But let's face it: we're also realists. There are going to be times when you have to eat at your desk or even in the car. But you can still eat healthfully and slow down. I think of a number of times when I've been guilty of eating way too fast and not really tasting my food. I think we're trying to say a bit of both.

Dupont Circle, Washington, D.C.: Can you fill me in on flax? (I must be so out of it!) Why use it? What does it replace or accomplish?

Sally Squires: Flax seed looks a little like brown sesame seeds. It can be ground and added to food, sprinkled on top, or can be added using flaxseed flour. It is rich in healthy fatty acides. Tastes pretty good too, I think.

Bethesda, Md.: In an effort to vary my lunch routine I am always on the lookout for sandwhich recipes. Shape Magazine has a wonderful recipe for chicken salad with roasted red peppers this month. It is served with lettuce in a whole wheat pita, and the recipe makes four servings, so I make it Sunday night and I have a healthy lunch all week. And the whole wheat pita adds five grams of fiber, so what a bonus. It is delicious.

Sally Squires: Thanks, Bethesda. Sandwiches are a really good , often overlooked--and sometimes maligned--food. Crafted well, they can be quite healthful and satisfying. Plus they're easy to prepare.

Washington, D.C.: Hi Sally, a friend of mine once sent out an e-mail describing her experience with a mindful eating workshop. I seem to remember her saying that they each got a (hot) Krispy Kreme donut, which they divided into (about) 16 pieces or so, and ate while concentrating on mindful eating, feeling the donut go through the system. She said it took about an hour to eat one donut, and she was completely full afterwards. It sounds kind of funny now, but it was an incredible story.

Sally Squires: Great story. I've heard similar things with ice cream. In fact, Kelly Brownell goes into some of this in the LEARN program which is cited on the website. Psychologist Tracy Sbrocco also notes that we often eat foods we think we shouldn't be eating really fast because we feel guilty. As if eating them fast, will make them healthier or lower in calories. Another good point.

Prince Frederick, Md.: When I walk 20 minutes, three-times per day, I can only get going enough to notice a slight increase in breathing, not huffing and puffing. Am I still doing OK?

Sally Squires: Walking is wonderful. But it may be that you're getting so conditioned, you can step up to other forms of exercise. Some suggestions: weight lifting, yoga, a martial arts class.

Syracuse, N.Y.: Hi Sally,

I'm a big fan of Chef Kathleen -- so here's my new healthy food find. Lundberg brand rice mixes. I love their blend of brown and wild rices. I usually cook in vegetable broth, and add some onions and mushrooms sauted in a little olive oil. The onions sweeten the rice, it's a good dose of fiber, and a heavenly side dish for fish.

Sally Squires: MMMmmm. Haven't heard of these. Thanks.

Houston, Tex.: Hi Sally. Would a serving of "natural style" applesauce count as a serving of fruit? On the label it lists ingredients as only apple, water, and preservative. I'm not a big fruit person, so I'm sure hoping this counts as a fruit serving.

Sally Squires: You bet, Houston. I believe that about half a cup is considered a serving.

Washington, D.C.: Hi Sally!

I've found a great way to incorporate exercise into my life. My fiance and I both work like mad and he's a student to boot. Our biggest complaints are that we don't have time to exercise and that we never spend any time together. So, we've started getting up 45 minutes earlier than normal (not nearly as hard as I thought) and we go for a brisk walk or jog. We feel great, he's lost 10 pounds, and we get to spend some quality time together. I've even convinced my parents to start. Never thought I'd enjoy exercising so much!

Sally Squires: Wow! Sounds like you've gotten a good program going. Congratulate your fiance on the impressive weight loss.

Columbia, Md.: Hi Sally,

Love, love, love these chats! My favorite snack is yellow peppers drizzled with mango salsa (only 15 calories a tablespoon). Since I love both peppers and salsa, this is a great way for me to indulge!

Sally Squires: Thanks Columbia. And you get double the dose of vegetables and fruit.

Silver Spring, Md.: Another great place to get dried fruit is Ann's House of Nuts. They have a huge variety of dried fruit. Including dried mangoes! They are located in Jessup and the prices when you buy them there, are really cheap.

Sally Squires: Thanks for the tip, Silver Spring.

Washington, D.C.: I've been following the LPC all year. It's great! I've also just found out that I'm pregnant. The challenge seems like a good basis for healthy eating for the coming months. What should I add to make sure my baby and me get all the nutrients we need?

Sally Squires: Congratulations on your addition. Pregnancy is such a special time. You should check with your doctor, however, for nutrition recommendations. You will need extra calories and want to be sure that you get enough folic acid, iron and calcium. But again, you ought to discuss this with your doctor. And if he or she doesn't have enough time to talk, ask for a recommendation to a registered dietitian. It's worth it for you and your baby.

Re: Dried Fruit: Dried fruit is yummy! I love mixing it with a little granola and yogurt. But if you're watching your weight, watch out for those calories... dried fruit is pretty high. I think my dried blueberries are around 140 calories for a 1/4 cup... that adds up!

Sally Squires: Good reminder.Thanks!

St. Petersburg, Fla.: Dear Sally: I recently saw a book that was telling about the "Peanut Butter" diet. Using this diet was an easy way to lose weight, especially if you like peanut butter. Do you know anything about this diet? Also, should it be the "creamy" or "crunchy" version.

Sally Squires: Don't know this particular diet. But again, what you want to do is focus on healthy eating and more activity every day. Peanuts are a good food to add in moderation. They also have healthy fats. But peanuts, and peanut butter, can be high in calories, so they need to be eaten in moderation.

Falls Church, Va.: Sally: about this mindful eating, great article today. My problem is my job is just sitting at my desk, doing web research and word processing. NO matter what I eat for lunch, I still have a "vending machine" snack attack about 2 p.m. Recently, I have tried to kill this, so when I get the attack, I get up, go to the bathroom, and when I get back, put the money I would have spent into a cup. It will be interesting to see in four weeks how much money I've saved! I think my cousin used this technique to help her kick the cigarette habit, among other tactics.

Sally Squires: Great idea, Falls Church. Thanks

Washington, D.C.: I've found a couple new ways to get my healthy food in lately! First, I switched to whole wheat flour when making my beloved banana bread. It was so much denser and filling -- I loved it! I've also discovered the joys of whole wheat spaghetti. Last night, in fact, I served some steamed asparagus over a serving of the spaghetti, sprinkled with grated Parmesan cheese. Man, that was good.

But by far the greatest lesson I've learned is to spend Sunday afternoon slicing veggies and putting them into those little single-serving Gladware containers. When I'm hungry it is so easy to grab one of those for an instant healthy snack. Plus when I'm running out the door in the morning I can grab a few for lunch!

Sally Squires: Wonderful substitution, DC. And the individual servings are really a great idea. Thanks.

Dried Apples: I found mine at Harris Teeter in the same section as the prunes and raisins. They also had dried cranberries and some other fruits. Trader Joe's has just about every dried fruit you can imagine.

Sally Squires: Thanks. Harris Teeter is a new one to me.

Washington, D.C.: Hi Sally,
First, I wanted to say thanks so much for your column and these chats! I've learned so much.

I've been using Fitday.com to track my food intake over the last few weeks, and found it's been extremely helpful in pinpointing nutritional deficiencies in my diet. Since I've been eating to correct those in the last few weeks, I can honestly say I feel better than I have in a long time!

My question is, though, that according to Fitday.com, there are often days where I eat 1500 calories or less because I'm not hungry for more. On those days, should I try to eat more just for the sake of eating more calories? It seems like a strange thing to do! I'm 5'7" and 117 pounds, if it makes a difference. Thanks!

Sally Squires: Thanks very much. I'm glad that you like the chats and the column. I always learn something either from the chatters of from the folks I interview.

According to your height and weight, you have a BMI of 18 to 19. On the days when you're not as hungry, check how many servings you've had of food. I'm guessing that you could probably fit in an extra serving of fruit or vegetables, or even something with calcium. Don't force yourself, but do make sure that you're getting enough of what you need.

Glover Park: Here's another oatmeal idea: use skim or fat-milk instead of water. Large to medium size bowl, 3 scoops of oats (for 2 servings), cover with milk, toss in the microwave for 4:44 (it's easy to remember!),and let sit for 15-20 minutes. This is a great busy mom's morning breakfast. Want to get really wild? Add some protein powder (not too much or it tastes like you're eating chalk!). Even my 10-year-old loves this.

Sally Squires: Thanks Glover Park.

Washington, D.C.: Hi Sally,

Would the previous poster be willing to share her banana bread recipe? I have two ripe bananas at home begging to be baked! Thanks!

Sally Squires: How about it?

Washington, D.C.: Hello.
I really like this chat, it is great for tips that aren't taxing on the taste buds. I have a question: I try to eat healthy, veggies, fruit, etc. However, I need to have some chocolate every day. Not too much, not like a whole bar or anything, but a daily dose. Is this bad, especially if I want to lose weight? If I cut back other things, can I still have my fix? Sometimes when I read the label I am shocked, but even that can't stop me.
Thanks for your help!

Sally Squires: Try finding some semi-sweet chocolate. Find a really good variety. Cut up small portions and put in individual bags. Take one with you each day and allow yourself to indulge.

Silver Spring, Md.: This should have been for last week's session on hidden fruits, but couldn't remember the name:

I eat Motts Health Harvest applesauce. It comes in two different flavors, peach and berry. No additives, very good. I've also just recently tried Stretch Island's fruit leathers. They count as a fruit serving, and while a little bit sticky, are tasty.

I'm going to try today's tips -- definitely a weakness. Thanks Sally!

Sally Squires: Thanks Silver Spring.

E-Guy: Sally, how does lamb compare to beef in the fat/cholesterol department?

Sally Squires: It's going to vary by cut, but according to USDA, they're pretty comparable. USDA says that 1 ounce of lamb has about 64 calories, 19 milligrams of cholesterol, 5 grams of fat, including 2 grams of saturated fat. Beef chuck has 70 cals, 6 grams of fat, 2 of them sat, 70 calories and 20 milligrams of cholesterol.

Virginia Beach, Va.: What is the most accurate method of Body Fat analysis aside from the water displacement test? Where can I locate a medical guideline of healthy weight guidelines (current standards since most are out of date)? And at 26.4 percent body fat at a height of 5'5" and 147 pounds am I overweight? (I have lost and maintained a 46 pound weight loss since October 2001).

Sally Squires: Tanita makes a scale like device that costs about $100 and seems to be pretty good. You can find them at stores such as Linens and Things. I'd have to check the body fat counts to tell you for sure if yours is healthy. But it sounds like you're at a fairly healthy weight.

Sally Squires: Thanks everybody.

Winners this week are Falls Church who figured out how to beat the temptations of the vending machine and the chatter who is sneaking healthy food into a variety of dishes.

Cheers!

Banana Bread: I got the recipe from Mark Bittman's cookbook "How to Cook Everything" - I highly recommend it, but you need to alter some of the recipes since they're not written to be low-fat or low-cal. I don't have the recipe memorized yet, unfortunately!

For the banana bread, I've made it with whole wheat flour, and skim milk. I've kept the butter in because I'm hesitant to bake with my yogurt spread. Plus you can leave out the nuts for a lower fat version.

Sally Squires: Here's the recipe requested. Thanks for submitting.

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