Lean Plate Club

Talk About Nutrition and Health

Confused about nutrition? Wondering how to fit in more physical activity? Welcome to the Lean Plate Club. Ask Sally Squires , nationally syndicated Lean Plate Club columnist for the Washington Post, about eating smart and moving more every Tuesday at 1 p.m. ET . Sally draws upon her master's degree in nutrition from Columbia University to preside over the lively Lean Plate Club web chat. Whether you're trying to reach a healthier weight or simply maintain it, you'll find plenty of tips and strategies.

Share your own food finds, creative workouts and secrets for healthy, great tasting meals. We'll cheer your successes and help with your setbacks. (None of this, of course, is a substitute for medical advice.) E-mail Sally, author of the newly published Secrets of the Lean Plate Club (St. Martin's Press) at leanplateclub@washpost.com.

Or just sign up for the free Lean Plate Club e-mail newsletter . The Lean Plate Club column appears Tuesdays in the Washington Post Health section and is nationally syndicated by the Washington Post Writers Group. Find other Lean Plate Club members at www.frappr.com/leanplateclub .

The Archives:

Sally Squires's Recent Columns

Discussion Transcripts

A transcript follows .

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Sally Squires: Happy Election Day and welcome to the Lean Plate Club. We're talking food cravings today -- and why do I think that there are plenty of campaign staffs experiencing various stressful cravings today?

Just two weeks to go until the 2006 Lean Plate Club Holiday Challenge launches. You can find some forms already on our homepage.

And the LPC e-mail newsletters should be hitting your electronic in-boxes now. In today's issue: a delicious sounding recipe for Tandoori Tilapia. It's made with nonfat yogurt and of course, tilapia--a good source of healthy omega-3 fatty acids. Yum.

Now on to the chat:

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Omaha, Neb.: I love potato chips, especially the "thick-cut" type. As a Weight Watcher, I try to dutifully count out/weigh the portion to limit myself. Sometimes I succeed that way, often not. My husband likes to bargain-buy the chips and will get the multiples, like two or three bags (whatta bargain!). I firmly believe that the best way to handle the temptation is NOT to have them in the house, or least avoid having the largest bag or the bargain bags. Truly, out of sight is out of mind (or mouth).

Sally Squires: That's an excellent strategy. Yesterday when I received a carton of kettle chips in new flavors--more on that in a minute--we opened them and set them out for the newsroom. That way, I got to taste them, but wasn't tempted to eat the whole bag. Our favorites by the way: Chili Lime. Not many liked the new Aztec chocolate. But plenty enjoyed the curry flavor. All have 140 calories per ounce, 9 grams of fat, but no trans fat. They're flavorful enough that you might be able to eat fewer of 'em.

Thanks!

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Dupont: I have a question about the holiday challenge. After losing weight through the help of these columns and chats, I'm finding that maintaining my goal weight has been harder than losing in the first place! I know the point of the challenge is to maintain my current weight, but I feel overwhelmed trying to figure out how to do that while navigating a holiday season (which includes my birthday) that I want to be able to enjoy. I already exercise every day and eat healthy. Any thoughts or advice? Words of motivation?

On a related note I was wondering how long does a "splurge" meal or weekend take to show up on the scale if at all?

Sally Squires: Congratulations on what you've accomplished, Dupont. By most accounts -- and studies -- weight maintenance IS more challenging than losing the weight itself. But remember that you're going to get food and activity tips each week during the LPC Holiday Challenge which launches Nov. 21 and runs until New Year's Day. We'll also be following some Lean Plate Club members, so hopefully, all these things will help you also hold the line on weight gain. Past experience suggests that just being more aware of what you eat -- and burning a few more calories -- can go a long way toward avoiding extra pounds during the holidays.

As for the effects of splurge weekends -- you really have to eat a lot of calories to gain weight. You may, however, see water retention -- a function of all the sodium that usually comes with that food. But remember: it takes 3,500 extra calories to add a pound. So if you go back to your healthier habits, things should settle back. And for some, there may be no gain at all -- unless you splurge repeatedly, of course!

Hope that helps. And good luck with the Holiday Challenge.

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Washington, D.C.: I am pregnant with less than three weeks before my due date and I'm losing my motivation to be healthy. I've kept up with regular exercise and eating well throughout my pregnancy and I still put on 30 pounds. I'm at a point where I feel like there's nothing I can do (my baby is full-term and all she's doing now is putting on weight). I've already put on all of this weight and hate my body, so what does it matter if I eat my coworker's entire basket of leftover Halloween candy? I've managed to not give in to temptation, but it's getting harder every day. I am just ready for my baby to arrive and I'm so tired of being pregnant, so I think these feelings are contributing to my defeatist attitude. Any words of encouragement?

Sally Squires: You bet! First, congratulations on this impending new addition to your family. Secondly, adding 30 pounds is exactly what you need to add. (I won't bore you with all the numbers, but between the baby's weight and the extra pounds you need to put on to have a healthy pregnancy and produce milk after you deliver, you need roughly 27 pounds give or take a pound or two. So you're right where you probably should be.)

As for all that Halloween candy: well, you might have a little, but if you're going to load up, why not reach for healthier stuff that is also great tasting? Maybe some puddings that will be comforting and have calcium and help satisfy your sweet tooth. Fruit and veggies would be even better. Also, oatmeal or other whole grains. (Make that oatmeal with skim milk for extra calcium and add some dried fruit for a sweet flavor).

There's a new study due out later this week that suggests what a woman eats while pregnant may be important not just for her and her baby but for generations to come. It's embargoed so I can't release any details, but I hope it will help increase your motivation to choose as many healthy foods as possible.

And give yourself a little break. You're in the home stretch. This is a good time to also conserve your energy for the sleepless nights ahead. It's also a time to celebrate: you're about to deliver a new child into the world. How cool is that? If you really are feeling down, however, do talk to your spouse or partner and to your doctor. Mood swings--those hormones really can rage--are common. But if any feelings of sadness or depression persist, do seek help ASAP.

In the meantime, relax. Enjoy. And please let us know how it all goes.

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Ashburn, Va.: Is farm-raised salmon a good source of omega-3 fatty acids? I'm so confused by all the press I read about fish. It seems to me wild salmon is the way to go but when it's not available is farm-raised fish a healthy, safe alternative?

Sally Squires: Farm-raised salmon is a great source of healthy omega-3s. In fact, several scientists that I have recently interviewed say that it can be higher in omega-3s because the fish don't burn off their fat by swimming in the ocean. Current recommendation is to get two servings per week of fish or seafood. The more variety, the better. Hope that helps ease the confusion--it can make your head swim, can't it? (Pun intended.)

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Silver Spring, Md.: I quit smoking and managed to lost 10 pounds (still have more to go but am happy I didn't gain). I live alone and like to cook. I make a few different meals at once (enough to last for lunches for the week) and freeze them. I try to have a good lunch at work and a salad or soup and light sandwich for dinner after I get home from the gym. It is much safer health-wise to grab something from the freezer to take to work than to go to the cafeteria (not to mention cheaper).

Sally Squires: Wow! Congratulations Silver Spring in accomplishing two very challenging things: giving up cigarettes without gaining weight. Very impressive. Thanks for the tips too. I'm with you, we eat much healthier--and with much more variety--when we cook from home.

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My desk, Bethesda, Md.: I have to recommend my favorite method for avoiding after-dinner eating. I started knitting -- complicated projects with real, quality yarns. I'm so eager to make progress on my project(s), and so reluctant to get them dirty that I'm hardly tempted into the kitchen once I pick up the needles. Not what got me into it, but a GREAT side benefit! Plus, I find it a great way to beat stress -- which means less mindless eating, too.

Sally Squires: It sure does, doesn't it? I'm with you: the repetitive nature of knitting is quite soothing. I've heard others say the same thing about needle work. And lately--don't ask me why--I've found ironing kind of soothing. Who knew? Thanks much.

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Washington, D.C.: I'm pregnant so when I'm craving something....I NEED IT! But recently I cant get enough orange juice! With extra pulp please. My husband and I are taking a trip to visit the in-laws in Arizona and I'm nervous that they won't have some on hand for me! I've decided that we should probably stop somewhere to pick up some of the delicious stuff before we even make it to their house!

Sally Squires: Cravings are quite common--as you already know!--during pregnancy. Also just before and just after monthly menses in women. That orange juice is filled with vitamin C and packs some folate, so it's a really good thing for you. I recall craving grapefruit juice...Anybody else crave anything special while pregnant? We'd love to hear about it...

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New Haven, Conn.: I find sugar and flour products hard to resist. For three years I gave up sugar and flour and my cravings were reduced immensely. Now that I'm not as restrictive I find that if I eat one piece I want to keep on eating. This could last for days. Is it true that if I eat the sugary product at the end of my meal that it will not affect my blood sugar levels and reduce the cravings and lethargy I feel after eating sugar?

Sally Squires: You've got a lot of company, New Haven. It's fairly common for people to report that once they start some of these trigger foods, they have trouble stopping. And yes, eating something sweet at the end of the meal is less likely to boost your blood sugar because it gets mixed in with the other food you have already eaten. Thanks for weighing in.

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No Middle Ground: My cravings/weaknesses tend more towards quantity than actual food items. I like healthy food just fine if it's there in front of me, but my problems begin when there is a whole bag of X junk food (sweets not savories) in front of me. I can control my cravings if I only have access to limited amounts of junk food (chocolate/sweets), but somehow I just have no restraint when it's not limited for me. Occasionally I'd rather eat the whole bag OR throw it away than have it just sitting in the kitchen "taunting" me. The only way I lose weight is when I cut junk food to zero. I can't seem to find a way to have just a little bit every now and again -- there seems to be no in between for me. This is so frustrating!

Sally Squires: It does sound frustrating, but it also sounds like you've figured out how to handle this problem pretty well. Congratulations on that. And keep choosing those single serving sizes! Thanks!

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Ironing: Where do you live? I would love to bring my ironing over for you so to make sure you have enough to soothe your soul.

Sally Squires: Get in line! It may also be the new cordless iron that I recently bought....

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Bethesda, Md.: I've been craving sweets like crazy lately. Specifically, soft doughy baked things. Cinnamon rolls, chocolate chip cookies, etc. Crispy will not do, it has to be soft. I've been scrolling around the Cooking Light Web site for ideas on lighter preparation. But it's puzzling; maybe something triggered by the cold nights? I've been eating so healthfully over the last nine months.

Sally Squires: Could be. Some alternatives: you might try sipping something hot and relatively low-cal. There's a Cream Caramel Tea by Stash that is delicious with hot milk. And the beauty of hot drinks is that you have to consume them slowly--unless you happy to like a scorched tongue. So far, I haven't met anyone who does. Will a graham cracker or ginger snap help? They're both pretty low in calories. You might also like angel food cake with fruit. That's also low in calories.

Thanks for weighing in.

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Centreville, Va.: I tend to get bored of going to the gym to work out all the time. I've found a great alternative to staying fit that's also fun. I belong to a woman's indoor soccer team. It's once a week so it's not a huge commitment. This gives my workouts some variety and adds a social element by interacting with my teammates. It's also a great motivator when you get in a rut and don't feel like working out because you know your team is depending on you.

Sally Squires: What a great idea, Centreville! This strategy gives you not one, but multiple exercise buddies. Anybody else participating in team sports these days? By the way, how'd you find your team?

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Arlington, Va.: My fiance and I are about to move in together. I have changed my eating habits for the better by making smart decisions in the grocery store: if there is no junk food in my apartment, then I'm not tempted to eat it. Unfortunately I am about to enter the land of Fruit Roll-ups and Doritos. I am really doubtful of my ability to make smart decisions when I have temptation all around me. Any advice on maintaining healthy habits when I have all of this junk food around?

Sally Squires: Ah, this is just one of the first challenges of your new married life. (Best wishes by the way!) And it's just the beginning of negotiations over many things in your future life together. So it's very smart of you, Arlington, to raise this now. Just as you are probably figuring out what furniture stays, how you're going to pay the bills together and whose house you're going to for Thanksgiving, you can negotiate this issue too. You might designate a separate cupboard for the stuff that you find very tempting. Or you might agree now that he'll only buy single serving sizes of this stuff and eat it out of your sight. This is a topic that would be best to work out ahead of time--and you may have to renegotiate from time to time. But definitely start talking about it now. I hope you'll let us know how it goes!

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Anonymous: Could the poster who has the indoor soccer team maybe give me more info? I think I know someone who would like that.

Sally Squires: Consider it requested. Thanks!

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Golden Valley, Minn.: I am 51 years old, and after spending at least 35 of those years on a diet, I have finally stopped and am learning to live in peace with myself. I have weighed as low as 110 pounds (I am 5-foot-4) and as much as 165 pounds. I have been a slave to the scale for more years that I want to think about. What a waste! When I hit 50 years old, something in my mind clicked and I decided enough was enough. I decided to stop denying myself all the foods that I love. It was amazing what a heavy load that lifted from my shoulders. I now enjoy every morsel of food I put in my mouth. I try to incorporate a few fruits and vegetables into my meals each day. Sometimes I am not too successful. I eat until I am satisfied, but not stuffed. I have managed to keep my weight at 135 pounds. I am not rail thin, but I am in great shape for 51. And the best part, I no longer binge on "forbidden" foods, because there are no longer any of those. I no longer feel I have to eat the whole carton of ice cream, or the whole pan of brownies because I am going to start my diet tomorrow and I am never going to eat those foods again. I can now incorporate them in moderation.

Thanks for a great column. I always enjoy reading your comments.

Sally Squires: Thank you for a wonderful example of how small steps can really add up to big rewards. Very inspiring!

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Philly: Sally, love your column and this Q&A. I am in the midst of a two year weight reduction plan (60 pounds off and 30 to go). I am eating healthy, exercising and weight training. One of the hardest things for me to give up was French fries. I have now found a great replacement in butternut squash! I know it sounds unlikely but if you cut this squash into French fry like strips, salt and bake at 425 for 45 minutes you come close to good old French fries! A little ketchup and your ready to go. Again thanks for all of the motivating discussions.

Sally Squires: Ooh, that sounds great! Also reminds me of the baked garbanzo beans that some LPCers eat as snacks. Butternut squash is a wonderful food and these days you can even find in the grocery diced and ready to cook. Your posting also reminds me of another food find: butternut squash/apple soup that I got recently at Trader Joe's. I added wild rice. Yum! Thanks much!

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Centreville, Va.: The team I play on is at Dulles SportsPlex in Sterling, Va.. I know that the Dulles center also owns one in Rockville, Md. I just joined as an individual because I didn't know anyone already on a team. They then place you on a team with other individuals who sign up. It's a great way to meet new people who have a similar interest.

Sally Squires: Thanks very much for providing that info, Centreville. It sure sounds like fun. I know that there are also women's basketball teams because The Post magazine wrote a story on them a while back and I also know a woman who used to play on one team. It also sounded quite fun. In addition, there are women--and men--who regularly do crew on the Potomac. Another great group activity.

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Alexandria, Va.: Every morning I eat fruit (apples, oranges, berries, mango, papaya, banana, etc.), I read somewhere that if it has different colors it's good for you. Friends of mine are on the Atkins diet and say it's bad for you. Which is it?

Sally Squires: The more variety in fruit and vegetables, the better. In fact, that's true of all food. In Japan, the dietary guidelines are to eat 30 different foods daily. Try it--it's quite challenging to do. (Whatever food or drink you consume can only be counted once per day.) As for your friends on Atkins, they can't have fruit at all for the first phase of their program. That's just a rule of Atkins--not a recommendation of either the latest Dietary Guidelines, the National Cancer Institute, the Centers for Disease Control and Prevention, the American Heart Association...and I could go on and on....You get my point.

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Vienna, Va.: I like to go out and enjoy "adult beverages" occasionally, but I'm worried this is contributing to weight gain. Are light beers okay, or should I be sticking to vodka and cranberry? Also, are there any healthy bar snacks out there?

Sally Squires: You're going to love next week's Lean Plate Club column which is on alcohol and reservetol--the substance in red wine that recently got a lot of attention for what it did in mice.

But I won't leave you hanging until next week: alcohol has about 7 calories per gram--that's nearly double the 4 calories found per gram of protein or carbohydrates and nearly as much as that found in fat (9 calories per gram.) So yes, drinking alcohol could undermine your weight loss efforts. Plus, it can erode your resolve. More details next week.

As for snack bars: you bet there are some healthy choices. Check out Kashi, Larabars, Nature Valley Granola Bars, Clif Bars to name a few. Luna bars are quite appealing to many. I'll bet there are other favorites out there, right?

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Roast all root veggies: About the butternut squash fries - I love roasting root veggies! Parsnips, sweet potatoes, carrots. ... If you put them into piping hot oil at about 410 for about 45 minutes they have a lot of what we love about fries with lots of goodness too.

Sally Squires: They sure do. And have you ever had mashed, roasted cauliflower? It has the texture of mashed potatoes, but just a fraction of the calories. It's quite good....You can also find it prepared at Whole Foods and probably other places as well. Thanks!

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Alexandria, Va.: Hi, Sally. I've never really craved sweet things or potato chips UNLESS there's something creamy involved. Layer cake? Couldn't care less. Cheese cake? Look out, here I come. Put a bag of any flavor chip out, and don't even notice. Place a bowl of dip next to it, outta my way! I've stocked my office and home fridge with healthy ways to satisfy that creamy urge: hummus, unsweetened apple sauce, low-fat, no-added-sugar yogurt. A real treat is some guacamole on cherry tomatoes. Recognizing what you truly crave (for me it was texture rather than taste) can go a long way to finding substitutes. I've been following the G.I. Diet and have lost 14 pounds in seven weeks -- and I am still able to snack during that afternoon lull.

Sally Squires: Good for you on losing those 14 pounds and for figuring out the roots of your food cravings. Very smooth move! Since you like creamy stuff, you might want to try a wonderful creamy dip: Yogurt Cilantro that you can find at TJ's. I often use is for either dipping veggies or as a base for salad dressing. If I remember correctly, two tablespoons are about 25 calories. Thanks!

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D.C.: I like to do needlework too. It keeps my hands busy while I watch TV. Okay, some shows, like "Lost," need a little more concentration. But it keep me from mindlessly eating, or mentally inventorying the kitchen obsessing over what I can eat. The finished pieces make fabulous gifts.

Sally Squires: Which is a win-win. You've accomplished something and controlled mindless eating. How great is that? Thanks and congratulations.

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Clifton, Va.: I craved shrimp and red licorice during my second pregnancy! Strange, huh? Definitely crave raisins during my monthly and chocolate before, during and after.

Sally Squires: Shrimp and licorice is definitely an interesting combination. Thanks for weighing in!

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Burlington, Vt.: My kids are pretty picky about fruits and vegetables but love pickles -- even pickled beets! Are these still nutritious?

Sally Squires: You bet. Pickles are basically cucumbers and pickled beets are, well, beets. The pickles are pretty high in salt, but it's all relative and if it's one way that they can boost veggies, go for it! I've recently discovered pickled peppers with feta cheese. They're about 15 calories each and quite flavorful--good for slicing and putting on top of salads....

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RE: alcohol question: I think she was asking about bar snacks, not snack bars.

Sally Squires: Oops. Thanks for that catch. Now you see why copy editors are the unsung heroes and heroines of the newsroom. Okay, so once more into the nutritional breach: pretzels and peanuts (or other nuts) can be pretty good choices. The trick of course is not to eat the whole bowl. Hummus or other veggies dips or crudites would be very good choices. Also grilled shrimp or calamari (versus fried) would be a smart option too. Just be careful with the dips that often come with these, since they can be quite high in calories. An antipasto platter would be another good choice. And let's not forget olives...

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For Dupont (happy birthday): My mother is on Weight Watchers, but I still wanted to make her a birthday cake. I realized that she would probably not like a low-fat cake. So I made two dozen mini cupcakes, all from scratch with real butter and whole eggs, and frosting made from good-quality dark chocolate. Would be very fattening if you ate a big piece of a cake like this. But I worked out the math, and figured out that, dividing the recipe into 24 mini cupcakes, each individual cake had only 2 points, and was rich enough to be 3-4 leisurely bites. I made my mother up a plate with one cupcake, with one candle in it, and a cup of tea for her birthday dessert, and she loved it. Then I took 16 cupcakes to work, while letting her keep only seven more for the rest of the week. I've found that with occasional indulgences, it's better to use all real ingredients and scale back the size, than try to "trick" yourself with low fat or fake sugar.

Sally Squires: What a great way to have your birthday cake--and eat it too! And you're right--sometimes having a little bit of the real thing is exactly what hits the spot. Thanks and Happy Birthday to your mom.

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Pregnancy cravings: During my first pregnancy, I craved spicy Mexican and Chinese food. This child cannot stand even a little heat in her food. My second pregnancy, spicy food made me nauseous; that child likes food as spicy as he can get it! Wonder if there is a correlation...

Sally Squires: Interesting! The next time I speak with Marcia Pelchat at Monell Chemical Senses Center in Philadelphia, I'll ask her this question...Thanks for weighing in.

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Alexandria, Va.: Hi Sally. My method for controlling my craving for sweets is just the opposite of most people's. Each week at the grocery store, I buy cookies or some other treat to have on hand, and each week I throw away the whole bag at the end of the week. If I have nothing sweet in the house I will go crazy wanting something and eat everything in sight trying to fill the need. However, if I know I have cookies and can have one anytime I want, I don't usually want them. It is strange the games you can play with your own mind, isn't it?

Sally Squires: It is, isn't it? One of the experts that I interviewed this week specializes in eating disorders. She gradually teaches her clients to eat small amounts of the foods that can trigger them into binges. They learn that having a tempting food doesn't have to mean eating it in excess. Sounds like you've gone one step better. Thanks for weighing in.

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Washington, D.C.: Hi Sally,

I crave creamy stuff. My favorite treat is low-fat or fat-free yogurt with fruit stirred in.

Today's lunch was a low-fat tortilla, 2 oz. smoked salmon, two tablespoons of light cream cheese and some spinach leaves. Yummy! And not as huge in calories as the pizza I wanted!

My question is this: when I don't sleep well, why do I always want to eat a lot more (and usually it is unhealthy stuff I want!)

Thanks!

Sally Squires: Ah, that old problem of sleep deprivation. When we don't get enough, it can throw everything off balance. Studies show that even an hour less sleep per night for about a week can boost appetite-enhancing hormone levels and alter blood sugar levels (in the wrong direction.) That's why you feel hungrier when you miss sleep. Hope that helps.

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Alexandria, Va.: Hi Sally -- Despite what the scientist in your article said about no one really craving a non-energy dense food -- I spent two weeks hiking and every meal was protein and carbs (usually pork chop and potatoes)...I craved fruit and salad so much that I ate them for a solid week upon my return! My strategy (and I've lost 20 pounds since July) to outwit my daily 3 p.m. sugar attack is so have a little carton of cottage cheese with fresh fruit, the sweeter the better. Some fruits like pineapple and melons are so sweet it seems like I'm eating candy. And the little cartons of cottage cheese come in four-packs with only 100 calories each. Convenient and healthy -- what else can you ask for!?

Sally Squires: I'm with you: if I don't get enough fruit and veggies, I crave them too. And I'd add cherries to that list of fruit that really seems like candy. Maybe also mangoes. Yum! Thanks much.

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Frederick, Md.: Sally, I cannot resist fried oysters. I only batter them with one coat of cornmeal. I know fried foods aren't healthy, but coating them with one coat of cornmeal must be better than two coats of flour. Right?

Sally Squires: It depends whether that's whole grain flour or whole grain corn meal. But forget the flour or corn meal, the thing that really matters is what you're frying those oysters in. Make it as healthy as possible--so think canola, peanut, safflower, corn or olive oil. Even better, bake them after coating them in flour or corn meal. You could even spray them with a little oil.

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Cravings: I love dark chocolate brownies. I definitely need them after dinner. When I make it at home I finish the entire batch in a day. So, I have stopped making them at home. Every Sunday I buy one brownie from Whole Foods. (Yummy!) I try to have one bite every day to satisfy my brownie craving. If I get greedy and eat the whole thing I have to wait six days to eat a brownie again. Sure enough I never exceed the one bite these days.

Sally Squires: A great example of staying in control of a chocolate craving. Way to go! Thanks.

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Anonymous: I am currently on WW. I lost about 40 pounds on it in the past, but then it all crept back on. I'm back, though, and have lost 12 so far. Relating to the splurge question -- I was thinking that I might just take mini portions of all the dishes on Thanksgiving, only eat until I am satisfied, and not count my points for that one day. In the grand scheme of things, is this going to mess up my plan (note: we are running a 5K the morning of Thanksgiving)? I know that not "journaling" is a slippery slope, but Thanksgiving is a very special holiday for me and my family. Thanks!

Sally Squires: We're going to talk a lot more about this in the upcoming Holiday Challenge. That 5K is a great idea. Also be sure to eat breakfast. A lot of people skip breakfast and then are ready to eat everything including the tablecloth at the Thanksgiving meal. So if you can pace yourself, you will likely be ahead of the curve. Also, you may want to have larger portions of some of the lower calorie stuff--the turkey (sans the skin), the salad and veggies. Then limit yourself to smaller portions of the desserts or other really high calorie foods, such as the stuffing and gravy. As we say on Washington Post Radio...stay tuned. More in the coming weeks.

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Cravings: Well, I am a former bulimic so anything can set me off. As the earlier poster said, it's much easier just to avoid having trigger foods around. The double-whammy for me, though, is that I am hypoglycemic and sometimes need a high-sugar food. In most circumstances, though, it really helps to distract yourself by taking a walk and also to chew gum, brush your teeth, drink a big bottle of water, etc.

Sally Squires: Does high fiber or high volume food help you? If it fits with what you need to do for your hypoglycemia--and that's something worth checking with your doctor--you might try high fiber foods such as berries with a little nonfat yogurt. Or high fiber cereals or a whole grain cracker with hummus. Also soups may help you.

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Arlington, Va.: Hi Sally,

Thanks for all your great advice and tips. I have a question about total calories with regard to weight loss. With a good diet and exercise, my weekly average for total calories is about 1500-1600 a day (that is, calories in minus the calories I burn running). Is this enough or a correct way to do the math to lose weight? Thanks!

Sally Squires: Hey Arlington: 1,500 to 1,600 calories a day is a pretty good place to start. If you really want to do the math, take your body weight and multiple by 10. So if you weight 150 x10=1,500 calories. That's a baseline. Add to that your activity levels. If you're running you may be able to have more calories. But since most of us are pretty sedentary the rest of the day, you don't want to go much higher. Those are the calories that will keep you even. If you want to lose weight, you might consider cutting about 250 calories of food daily--since you're running you may be able to stay at the 1,400 to 1,500 level--and then boost activity by 250 calories daily. Together, that can add up to about a 1- pound loss per week.

The trick is to try the level of calories you've mentioned for a few weeks and see how it goes. Adjust as needed....Good luck with your efforts. Hope you'll let us know how it goes.

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Riverdale, N.Y.: Dear Sally,

I have a lot of trouble with late night snacking. During the day is much easier. I get cravings for just about anything, as long as it is starchy or sweet, late at night. Do you recommend a cut-off point, say 9 p.m., after which we don't eat anything? What to do?

Sally Squires: You might try the cut-off time. You might also try removing yourself from any tempting food. You might also try a planned snack such as hot chocolate with skim milk. Or a decaf herbal tea with a little honey or milk and a graham cracker. A hard candy might also help.

Once you've had your treat, brush your teeth. That can be another way to thwart cravings. So can chewing gum--before you brush your teeth of course! Using a Waterpik is another good strategy.

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Sally Squires: We're out of time, but thanks to all for a very wide-ranging chat. Winners today are Silver Spring who has recently quit smoking, Golden Valley, Minn.; Centreville and Philly. Please e-mail me with your U.S. Postal address and please put winner in the subject line.

Look for nutrition news later this week on our Web site. I'm bound by an embargo or would say more. It should be posted about 5 p.m. Wed or early Thursday. And it is also slated to be in Thursday's paper.

Until then--and our chat next week--eat smart and move more with the Lean Plate Club. Oh yes, and don't forget that it's election day!

Cheers and thanks to all!

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