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Tuesday, March 11, 2003; 1 p.m. ET

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.

Sign up for the free Lean Plate Club e-mail newsletter.

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.

Sally Squires: Hey everybody: Welcome back to the Lean Plate Club where one of the topics for discussion today is how sweet it is--that is how much added sugars most of us are now apparently consuming.

The numbers are pretty sobering and they help explain why the World Health Organization last week called for us all to keep added sugars to 10 percent or less of daily calories as a way to thwart the worldwide obesity epidemic. (The National Academy of Sciences suggests a higher amount--no more than 25% of daily calories.)

How are you doing on the Make the Move Challenge? This is week six--with just two more weeks to go. By the end of the eight weeks, the goal is to get 16 minutes a day of "lifestyle" activities, you know,taking the stairs, hoofing around the block at lunch, deliving e-mails by hand instead of electronically.

By the way, did anyone out there participate in the Great American Weigh In? If so, please tell us about it.

The Lean Plate Club electronic newsletters went out about 11:15 a.m. today. If you're having trouble subscribing or are still not receiving yours, please let me know. Send a message to leanplateclub@washpost.com and please put trouble subscribing in the subject line. I'll pass it along to the appropriate folks at www.washingtonpost.com

Later this month, look for the first fitness makeover. A number of you have responded--thanks very much!--I'm in the process of going through the e-mails and will be contacting you for more information. The plan is for this to be an occasional and continuing part of the Lean Plate Club.

Now on to the freebies today:

The South Beach Diet by Arthur Agatston, MD (Rodale; $24.95)

The Posture Prescription by Arthur White, MD and Kate Kelly (Three Rivers Press; $13)

What Are You Hungry For? by Lynn Ginsburg and Mary Taylor (St. Martin's Griffin; $13.95)

Same rules as always: Be insightful about habit change. Be creative about sharing a healthy good tasting recipe. Delight us with a food find or a way that you're doing the Make the Move Challenge. And yes, one of these volumes could be yours.

As usual, our offering does not endorse any book, product, exercise regimen or weight loss philosophy.

Now on to the chat!

Woodbridge, Va.: Hi, Sally. I have a sugar-related question for you. I try to avoid gum with added sugar because I've heard that it's bad for your teeth. A couple of days ago I bought a pack of "sugar free" Carefree gum. But when I looked at the ingredients list, the third item is "hydrogenated glucose syrup." Isn't that a sugar? How can they label this as sugar-free gum if there is sugar in it? Thanks!

Sally Squires: Hey Woodbridge: You get the prize for being a careful label reader (particularly of that really tiny print on gum packages. Way to go!) Okay, here's the deal according to the Calorie Control Council, the trade association of manufactors of reduced calorie products.

Also known as hydrogenated starch hydrolysate (HSH), this is technically a sugar alcohol that has been used in a wide variety of foods for a couple of decades. The Food and Drug Administration has approved its use in products that say they do not promote tooth decay or have sugar. It also has about three calories per gram according to the Calorie Control Council. But yes, it is a legitimate ingredient in your sugarless gum. And you might also find it in candy, ice cream and baked goods.

La Paz: Sally,
question from left field -- but I wonder what's a lean plater to do in foreign countries? Are there health guides about far off places that don't just focus on what to avoid, but suggestions on how to eat healthy within the local dishes. Thanks!

Sally Squires: Welcome La Paz: I'll bet you get the prize for LPCer from farthest regions today. I'm guessing that there will be some great bean and grain dishes in La Paz. Bottled water is always a good idea when you go to a new locale because there are bound to be new organisms (at least to your system.) You might want to peel fruit and vegetables. Street vendors in any locale are also sometimes risky, unless it looks like they have access to good refrigeration or can keep cooked food at the appropriate temperature. (Plus handwashing.) Sounds like a very interesting trip. Do let us know about good foods that you find down there!

Alexandria, Va.: Sally, Have you heard about a new website at www.dietfit.com? It is the only program I've heard of (and used) that really improves your eating habits through visual learning. You can even build realistic meals on the screen, and see the inmpact of food choices on calories and nutrition etc. I think it's fantastic and thought you might want to share this with your readers.

Sally Squires: Thanks Alexandria. We've had a number of LCPers talk about fitday.com, but this one is a new one to me. Sounds interesting. Any other experiences with this website out there?

Washington, D.C.: Sally,

I wanted to comment on the high fructose corn syrup/sugar debate today. I had gastric bypass surgery about seven months ago and have been very successful, and I have become very vigilant in looking at the labels on foods.

Sometimes when a product says "sugar free" its really not. It has "sugar alcohols" in it. I had found angel food cake in a store and was thrilled given that it was fat free and said "sugar free." I bought it, ate it, and immediately became sick. When I read the label more thoroughly, I found out that it had the "sugar alcohols" in it, which in actuality is still "sugar." Just a warning to your readers, and another good example of why we as consumers must be very diligent in reading food labels.

Thanks for the great chats and information.

Sally Squires: Hey DC: Congratulations on your surgery and successful change of habits--neither of which is easy. Sounds like you too have become a good label reader. I'll post a website where you can learn more about these sugar alcohols. Thanks!

washingtonpost.com: Calorie Control Council: Reduced-Calorie Sweeteners

Sally Squires: Here's the website for more information on sugar alcohols.

Fancy Gap, Va.: Interesting info this week about sugar. What about substitutes such as Equal and Splenda? I don't recall seeing these mentioned very much in LPC discussions.

Anyone have any more suggestions for evening eating? As I get older, I find my craving for sweets increasing -- especially at night. I'm definitely not a person who can eat just one piece of good quality chocolate. I want the whole box!

I've been living in Africa for five years and am temporarily back in the States. I lost 40 pounds last year and found myself really looking forward to reading the LPC transcripts for support. Thanks! And keep up the good work!

Sally Squires: Thanks, Fancy Gap. There have been discussions from time to time about these sugar substitutes. And we did a column about them last summer. (I'll send the date to our intreprid producer Liz, who I'll bet can post it for us.)

Certainly these substances are options for those who want to cut back on added sugars. But it was also interesting for me to learn how much overall sugar intake has grown over the past 30 years. Seems like we were making do just fine with a lot less back then. Just a little food for thought, as the saying goes.

Maryland: The amount of sugar people eat in this country is increasing mostly because people don't cook, they assemble. The advertising used isn't helping much either -- for example, on a popular brand of chocolate milk (aimed at kids, naturally), the primary ingredient is corn syrup. People really have no idea what they are eating.

READ THE LABELS! The information isn't hidden, it's right there in the open.

Sally Squires: Good point, Maryland. It seems to just be another symptom of our too hurried existence. The consumer group Center for Science in the Public Interest also notes that consumption of soft drinks accounts for the large share of high fructose corn syrup consumption.

Centreville, Va.: Why is calorie counting a healthy habit? Calorie counting equals weight loss, and why do we have to lose weight to be healthy? So long as we are eating nutritious foods, and getting some activity into our daily lives, why does weight matter?

Sally Squires: Centreville: It's an interesting point. And there is some controversy on the topic. In fact, Steven Blair of the Cooper Institute in Dallas has found that sedentary thin people may be at greater risk than overweight active people. So you're right, part of it has to do with what your eating and how much you're moving.

But increased body weight--particularly around the middle--is linked with increased heart disease risk, incrased diabetes, etc. And Annals of Internal Medicine recently published a study showing that obesity may be as risky as smoking in terms of shortening life. So there are reasons to pay attention to weight too--although obviously the picture is what counts.

Birthday Switcheroo: My birthday was yesterday, and I had friends over. Instead of a cake, I asked for (and got!) a huge bowl of grapes. Still sweet, but not completely empty calories.

No one seemed to miss the cake, all the grapes got eaten, and we all got a bit more fiber and vitamins!

It was a switcheroo that really worked, and I will definately do it again.

Sally Squires: Happy Birthday! Maybe you'll start a trend. My only question--where did you put the candles?

Arlington, Va.: Sally, about a year ago, I wrote you to ask if you'd ever write an article to address hyperinsulimia or reactive hypoglycemia. I am not 100 percent sure, but I am pretty sure you still haven't. I'm only writing because I for one have it and I know it is becoming more and more common. And, many of the health/diet recommendations you make in your columns and online chats to not apply to us and/or in fact are detrimental to us. Do you have any plans in the near future to write an article to address this issue? Thank you.

Sally Squires: Thanks for the reminder, Arlington. We should address this issue and my apologies for not taking it on earlier. In fact, there's a new study in this month's American Journal of Clinical Nutrition which would fit nicely with it. Look for more either in the LPC column or maybe before that in the electronic newsletter. You're right to press because it affects a lot of people.

Fairfax, Va.: Hi, Sally. The last time I went to the doctor, he told me that my triglycerides were too high (225) and my HDL was too low (18). I've been getting conflicting information on how to lower the TGs -- either avoid saturated fats or avoid sugar and alcohol. Which is correct? And how do I raise my HDL cholesterol?

Thanks very much.

Sally Squires: Hey Fairfax: Trigylcerides are one of those blood substances that are linked with an increased risk of heart disease. Both sugar (especially high fructose corn syrup based on what experts told me last week) and alcohol can raise trigylcerides levels. Saturated fat intake is more linked to low density lipoprotein--the most damaging form of cholesterol. That HDL--high density lipoprotein--is a protective form of cholesterol, the reason you want levels to be as high as possible.

HDL can be tough to raise. Exercise may help, although as I recall, it needs to be a lot of activity to have any real effect. You might want to read more about these substances at the American Heart Association web site or at the National Heart, Lung and Blood Institute site. (I'll ass links to Liz for posting.)

washingtonpost.com: "Pass" -- she means "pass"

washingtonpost.com: National Heart, Lung and Blood Institute

Rockville, Md.: I'd like some info on gaining weight safely! There is a lot of info on the Web about losing -- but not too much (useful) info about this subject!

Sally Squires: You're right Rockville. And don't be surprised if you get a few groans from those around you. To gain weight safely, you want to still eat healthy food--just more of it. Think healthy fat: nuts and avocados, olives, healthy oils such as olive, safflower, sunflower, flaxseed, corn, soybean.

You still want to reach for lower fat dairy products--because the high fat stuff has saturated fat. Lean meat and poultry would be good. Fish has healthy fat, but is still pretty low in calories. Reach for beans, pasta, bread, but make the whole grain varieties where possible. And of course, eat plenty of fruit and vegetables. You might also have some dark rich chocolate now and again.

Boston, Mass.: Re: Hidden sugars -- what about brown rice syrup?

Sally Squires: Hey Boston: If it looks like a duck, and quacks like a duck and tastes likea duck, it's probably....a duck. Or in this case an added sugar.

Olney, Md.: First a question, and then a suggestion:

Question: I have a HORRIBLE sweet tooth! Lately I've been craving sugar of all kinds. I have had a cold, so I like sugary fruity things to soothe my throat (e.g., gummy bears). And I always like chocolate. I have to have something sweet to end the meal and a bit of chocolate is perfect for that. Here's my question. I've always had low blood sugar, so much so that when whenever I try to cut back on my carbs I get lightheaded. So should I be worried about having too much sugar if it's not paired with high fat?

My suggestion for dealing with those chocolate cravings: Hershey's Kisses. Straight chocolate is better than cookies, ice cream or cake because it doesn't have all of the other fattening fillers (white flour, butter, hydrogenated oils, etc.) So after dinner I treat myself to 3 or 4 Hershey's Kisses. At lunch I sometimes buy a Hershey bar and allow myself only a few squares -- one bar can last several days. Ok, I realize that I do cheat sometimes and maybe others don't have the willpower. But if you must have chocolate -- eat it straight!

Sally Squires: Hi Olney: Hope your cold is improving. Another good fruity option: hot tea (filled with antioxidants) flavored with lemon (or other citrus) and a dab of honey.

As for your lightheadedness, you might want to check with your doctor, if you haven't already. And do you find a difference if you have more whole grain complex carbs, which take a longer to digest and raise blood sugar more slowly?

Amherst, Mass.: Hi Sally, great colomn and newsletter today!

Here's my 2 cents about reading labels: Yesterday at the grocery store, I saw Buffalo Chicken Salad in the deli section. Initial thought: "It's chicken, so it must be OK, right?" Then I asked about ingredients. The deli guy had to go get the container from the kitchen... couldn't tell me what was in it. Results: A list of 30 or so ingredients, including sugar, cream, and lots of chemical stuff.

I passed.

About tracking calories: I've found that awareness is important, fat calories, sugar, portion sizes, variety of foods. It works to track something. However, I've lost 52 lbs. since July and haven't counted calories yet! That's the backup plan, reserved for when plans A, B, and C are no longer working.

Sally Squires: Hi Amherst: And you illustrate what can be accomplished when you not only read labels, but also eat healthy foods. I'm guessing to drop those impressive 52 pounds that you have also increased activity significantly and that you don't overindulge any food even if you're not strictly counting calories.

Alexandria, Va.: I haven't exercised in the last six weeks due to an injury and death in the family, as well as general laziness (I could have worked around the injury to some extent). And although I was going great guns when I got injured, I wasn't entirely sure that I wanted to go back to my intense exercise routine. However, yesterday was my first day back, and although I hate running on the treadmill (come on, spring!), I found that "buzz" again after about two minutes of running. I realized that I really missed working out. And I had so much more energy after my workout that I cooked a decent meal for about the first time in 6 weeks.

Sally Squires: Way to go Alexandria! Your experience also illustrates how one change--getting back on that treatdmill--helped you make another (fixing a decent meal.) Well done! Thanks.

Crofton, Md.: I always look for fruits canned in juice, but was recently surprised to find that the pears in juice were in CONCENTRATED pear juice. Doesn't that significantly raise the amount of sugar? I also find a lot of products in health food stores which claim they are only sweetened with fruit sweeteners. When you look at the label, they often have 20+ grams of sugar per serving.

Sally Squires: Hi Crofton: And there's the rub. It's really tough for consumers to know how much added sugar is in a product. Or in the case of something like fruited yogurt to know how much comes from the natural sugar (lactose) and the added sugars. According to the USDA, however, that concentrated juice is an added sugar.

South Riding, Va.: I have a book to recommend along the lines of the sugar discussion. "Low Carb Meals in Minutes" by Linda Gassenheimer has some fantastic recipes and is a great way to learn more about sugars in foods. She advocates avoiding a grocery store shelf item if sugar or an "-ose" is one of the first five ingredients.

Sally Squires: Thanks South Riding. I have this one on my shelf, but confess that I've never tried a recipe. You going to motivate me to change that.

Takoma Park, Md.: Hi Sally,
Your column today mentioned that consumer groups are pushing for labeling added sugars, not just the total amount of sugar in a packaged food.
Do you have any more details? Like, what groups are advocating such a change?
And, what government agency is in charge of food labeling? Is it FDA? Or USDA?

Sally Squires: Hi Takoma: The Food and Drug Administration has the food labeling authority. Center for Science in the Public Interest is one of those pressing for change.

Baltimore, Md.: Making a change:
Exercise: One way to really make a change is not to make a change in the type or frequency of your exercise, but make a change in your effort.

I cringe when I see people at the gym on a treadmill, reading a magazine. Don't try to pass the time -- concentrate on what you are doing. You won't get better at anything without practice, and somewhere along the way (I swear, really) you will learn to enjoy it.

The first time I ran 1/4 mile I was physically sick. Two years later I completed two 10 milers. And this week, after having surgery recently, I'm moping around because I Can't exercise. You really DO get addicted, but you have to give it a fair chance. If you aren't sweating, you aren't working out.

washingtonpost.com: Not sure I agree with that last bit. I've noticed a huge change since starting regular yoga and Pilates and I rarely break a sweat. -- Liz

Sally Squires: Hi Baltimore: I understand what you're saying. (You'll see that our producer Liz has weighed in on this one too.)

You're right: intensity can make a difference, particularly in calories burned. Running uphill for example, or doing a faster pace. But that may not be for everyone. The recommendations are for moderate intensity exercise--walking for example. And yeah, if reading a magazine gets someone on that treadmill rather than sitting, then the magazine is a winner hands down. And it is true with Yoga and Pilates that you may not break a sweat but you will be using muscles. So it's a mixed bag.

Burke, Va.: Are most sugars consumed of the hidden variety (i.e., part of processed foods that don't necessarily taste sweet)? Are carbohydrates, such as pasta, included in the total sugar we should be targeting?

Sally Squires: Hi Burke: Sugars found in fresh, frozen or canned in its own juice products, such as fruit and vegetables, are not considered added sugars. Ditto for the lactose found in dairy products. The WHO was addressing added sugars. Think chocolate milk, fruit yogurt, cookies, candies, pies, soft drinks (full strength, not diet); fruit drinks (including lemonade, hi-C, etc, unless they are labelled diet). I'll have to check about that pasta. I don't want to lead you astray.

Sugar alcohols: Two of the most important things to remember about sugar alchols is that they don't affect insulin levels like sugar does (important for diabetics). Also, they are laxatives. Many people do not tolerate them well. Besides HSH, they also appear on labels as isomalt, maltitol, sorbitol, xylitol, and other 'tols'

Sally Squires: You bet. And that's also why the LPCers who had gastric bypass has to be careful too: less ability to absorb food. Thanks.

Re: La Paz: A quick check on Google revealed three vegetarian restaurants in La Paz:

Hare Krishna Pasaje Jauregui, 2262 02-390 458
Restaurant Imperial Calle Sagarnaga No.213
Restaurant Manjari Calle Potosi 1315

Chat with the owners/employees to find other resources.

Sally Squires: Thanks La Paz. Happy eating!

Washington, D.C.: Riding the elliptical trainer without a book would be SO boring to me that I'd be off it in 10 minutes. You can concentrate just fine on intensity and read at the same time. I find myself going faster and harder toward the end without even thinking about it. And with my fast-paced life, a 20-minute chance to read without falling asleep in the middle is a real plus!

I ride the elliptical for basic fitness, during the week. On the weekends, I bike many miles for FUN. Each type of exercise has its utility.

Sally Squires: There you go,DC. Balance in everything! Thanks.

Martyland: For the poster who doesn't think we need to lose weight to be healthy:

You have a point. I'm heavier than many of my friends, but healthier. I'm 5'9" and weigh 160 pounds, but my resting heart rate is 53, my blood pressure is 90/50, and my cholesterol is 120. why? because I run 15 miles a week, I walk several miles each day in addition to the running, and I watch what I eat. I would LOVE to be thinner, but it just isn't going to happen because I DON'T watch my calories. We all have choices to make. But I also realize that the extra pounds puts more stress on my joints when I run, and I have to pay extra for better shoes. At some point, you just need to decide what you want out of it all.

Sally Squires: Hi Maryland: But at that height and weight you've got a BMI of 24, which is healthy. Even so, you illustrate an important point: not to get obsessed with the scale, but to focus instead on the health habits. A very important point to remember. Thanks!

Fairfax County, Va.: Re: Exercise Intensity
The no pain no gain argument is SOOOO dangerous. My husband goes to the gym at work most days and his colleague who accompanies him is forever telling him he needs to be working harder, getting into more of a sweat. But my husband wears a heart rate monitor and exercises in the optimum aerobic band. And yes, if he's on the stationary bike, he'll read a magazine to pass the time, and can still maintain the right level of activity.
I read that quite a few people suffered heart attacks shovelling snow a few weeks back -- so this macho exercise culture can kill, too.

Sally Squires: I couldn't have said it better. Thanks Fairfax! And good for your husband for sticking with what's best for him!

Alexandria, Va.: I've put on 3.5 pounds because of GIRL SCOUT COOKIES! I just can't stop eating Thin Mints. And I can't say no to Girl Scouts. I think I need to be quarrantined.

Sally Squires: Hmm, would it help to tell you that these wonderful cookies have trans fats and a fair amount of sugar? Or can you share your boxes with others and get rid of them so that you won't be so tempted? Just a thought.

RE: Weight Gain for Rockville: Rockville, my doctor tells me I need to gain weight as well. We are constantly bombarded with weight loss messages and applauded when we lose weight. Unfortunately, it's difficult to find encouragement for weight gain. Especially when we've been brainwashed into believing that calories are unhealthy. Since our society equals health with weight loss, healthy weight gain seems like an impossible task! I'm handling this by simply listening to my hunger signals instead of trying to "plan" anything out. I trust that my body will point me in a healthy direction if I just listen to what it has to say.

Sally Squires: Way to go! And as we like to underscore here at the Lean Plate Club, the focus is on healthy eating and activity--not dieting. Maybe if more of us really listened to when our bodies told us they were hungry--instead of eating nonstop or in response to stress, tiredness, whatever--there would be more folks in that healthy weight category.

Washington, D.C.: To gain weight -- Rockville should tune into Marty Gallagher's chat -- you need to lift weights to gain weight healthily. Of course, upping your lean protein is also necessary.

Sally Squires: Weight training is a great activity for everybody. But if by lean protein, you're suggesting adding protein powder, that's a bit more controversial.

Dupont Circle, Washington, D.C.: I work out in the mornings because it's the only time I really have available. So I always have all my gym clothes out ready to go, and I set up a delicious (like macadamia nut) pot of coffee to be ready when I get back. Knowing that I can get out of bed quickly and not waste time getting to the gym AND that I have a nice coffee-smelling apartment to come back to really helps me push through my workout!

Sally Squires: Sounds like a great daily habit, DuPont. Setting out those exercise clothes the night before is really key to getting out the door in the morning. In fact, a researcher name John Martin from the University of California-San Diego once told me that just getting into the habit of putting on your exercise clothes can help with motivation.

High Fiber/Low Sugar Snack Suggestions?: Sally-

I started a higher fiber, healthy living diet about 11 days ago, and even though I was a huge sugar consumer -- probably about 140 - 200g a day -- right now I do not miss it. Hey, I even survived those cinnamon dots with the glaze here at work today!

My issue: everything is going well, but I want slight variety. Any neat snack suggestions? Fruit is great, but a little fiberous variation would be welcome.

Thank you for your great work!

Sally Squires: Good for you! Sounds like it's going well. A couple of suggestions: high protein high fiber cereals. (Trader Joe's has one that's quite good.) You could eat a bowl or make your own "trail mix" with it. A high fiber cracker (here you need to read the labels closely because some are not as high in fiber as they seem) with a teaspoon of crunchy peanut butter or a tablespoon of yogurt dip would be pretty tasty. Popcorn is a high fiber food. (But be careful of the microwave varieties which can come with a lot of added fat.)

Amherst, Mass.: Actually, I haven't been able to exercise for 5-1/2 weeks (broken arm). Continuing to lose weight is an unexpected surprise. I'm guessing it's from watching portion sizes, eating at a level appropriate for inactive people, and taking an hour to eat dinner left-handed.

Just got the green light to get out of this sling over the next two weeks, can't wait to go for a walk outside!

Sally Squires: Congratulations Amherst! Hope your recovery continues to go well.

Alexandria, Va.: I with Amherst. I don't count calories, and I've lost 40 pounds. I basically eat what I want within reason and have a tough workout routine.

People complain about not knowing the calories content of food in restaurants -- come on, you have a pretty good idea if you should pass on certain items or just eat a little. It's no big mystery.

Sally Squires: Well said, Alexandria. Although I heard Marion Nestle, of New York University, describe a meal of risotto which had something like 100 grams of fat per serving and something like 1,200 calories. Of course, there is your good point that you'd kind of figure there would be a fair number of calories in that risotto, but I wouldn't have guessed that much.

Washington, D.C.: I'm having a problem I never thought I'd have -- I'm pregnant and can't seem to gain weight! In fact, I'm losing about a pound a week. This is partially due to nausea, and partially due to the fact that my appetite is significantly diminished -- I get full after just a few bites, and if I try to eat any more, I feel very bloated and uncomfortable.

I was overweight before I got pregnant, so a bit of weight loss is less of a disaster than gaining too much -- but in terms of the 30 pounds my doctor thinks I should gain during the pregnancy, I'm definitely in the hole. My doctor also assured me that the nausea/reduced appetite would pass, and I'd soon feel like eating everything in sight -- but I'm now into my second trimester, with no sign of my appetite returning.

Any suggestions for revving up my appetite, and/or for calorically dense foods? When I eat things that are supposed to be healthy for me (fruits, vegetables, etc.), I'm usually too full to eat anything else for a few hours.

Sally Squires: Hey DC: Congratulations! This is a wonderful time of life. Some women do continue to have morning sickness for quite a while,although for many it is confined to that first trimester.

Think milk shakes, nuts, cheese and crackers, puddings would be another good choice. Eggs, healthy pancakes or waffles with plenty of fruit and yogurt (you might try the low fat instead of the nonfat variety.)It may not take a lot (once your nausea settles down) to gain that weight. And stay in close touch with your doctor, of course.
If things don't improve, you might also ask for a consultation with a registered dietitian.

Sally Squires: We're out of time folks. Thanks for a great chat. The freebies this week go to Alexandria (treadmill); South Riding and to the firs person who needs to gain weight. E-mail me at squiress@washpost.com and please put winner in the subject line.

Until next week: don't diet, eat smart! And keep moving!

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