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.

Submit your questions or comments before or during the discussion.

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

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Sally Squires: Welcome to the Lean Plate Club! We've got lots up for discussion today, from your favorite alcoholic beverages to resveratrol--the substance that has been found in red wine to help prevent obesity and lengthen life---in mice!

In today's e-mail newsletter, which should be hitting your electronic in-boxes right now, you'll find recipes for Ethiopian food, the latest on whether it's okay to cook food at high temperatures in olive oil, links to great ways to freshen your workouts and yes, a soft drink label that lists calories on the front. (See a sample of this new Coca-Cola label sold down under in Australia.)If you don't yet subscribe to this free, weekly service, you can sign up at www.leanplateclub.com. If you've signed up and don't receive your copy, please let me know that too.

Also--drum roll please:

The 2006 Lean Plate Club Holiday Challenge begins next week. This year, we're trying something new. Phone text messages that will help remind you about daily goals. This service costs $4.99 for six weeks. We'll post a link on how to sign up in a minute.

Also, we have free, Lean Plate Club Holiday Challenge magnets while supplies last. Send me an e-mail to leanplateclub@washpost.com. Please put "magnet" in the subject line and please include your name/address in the text of the message. It will speed our delivery to you if you type your name as you would on a mailing label.

If you'd like to see the Lean Plate Club Holiday Challenge in your newspaper, please let me know that too. Send a message to leanplateclub@washpost.com and please put "local newspaper" in the subject line.

Prizes today are:

"Slim Forever the French Way," by Michel Montignac (DK)

"The Wine Lover's Healthy Weight Loss Plan," by Dr. Tedd Goldfinger and Lynn F. Nicholson (McGraw-Hill)

"8 Weeks to Optimal Health," by Andrew Weil, MD

"The American Dietetic Association's Complete Food and Nutrition Guide," by Roberta Larson Duyff (Wiley)

Here's the deal: Assist someone on this Web chat. Share a healthy recipe or food find. Tell us how you're burning more calories and one of these books could be yours. Winners are announced at the end of each chat.

(In making this offering, we are not endorsing any exercise or weight loss regimen. It's simply a way for you to know about the wide range of resources available as you seek to eat smart and move more to reach a healthier weight.)

You can also hear Lean Plate Club segments on Washington Post radio on Mondays during the 11 a.m. hour and Tuesdays at the 6 a.m. hour. Listen locally at 1500 AM, 107.7 FM and on the Web at www.washingtonpost.com/radio.

Whew!

Now on to it!

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Paramus, N.J.: We are following the Lean Plate Challenge -- any chance you may post a 30-day menu plan to include breakfast, lunch and dinner menus?

Sally Squires: We weren't planning on that. Here's why: That makes it more like a diet. The point is for you to enjoy the holidays with moderation. And you want to be able to sample some of that great holiday food. If we gave specific meals, you'd feel constrained. And maybe guilty. That's not the point. But do look for new eating and activity goals each week, plus plenty of tips. Hope that clarifies things.

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washingtonpost.com: Lean Plate Club's Holiday Challenge

Sally Squires: As promised, here's the link to subscribe to the daily phone text messages for the Holiday Challenge. Cost is $4.99 for six weeks of messages.

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Washington, D.C.: I know that breakfast is important to weight loss, but I hate the traditional breakfast foods. I like to eat a small Caesar salad for breakfast instead of eggs or cereal. Is there anything wrong with this as long as the calorie count is the same?

Sally Squires: Nothing wrong with that at all. In fact, traditional breakfast foods are a fairly recent--and very modern-- phenomenon. Historically, breakfast was whatever didn't get eaten the night before. And breakfast foods vary quite widely from culture to culture. So enjoy your very special brand of breakfast! Thanks.

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Arlington, Va.: Posting early because of a Weight Watchers meeting...

Have you heard of the Web site http://www.diettelevision.com/? It includes more than 40 diet programs, and it lets anyone review them (rate them on ease of use, effectiveness, etc.) It also has a "diet finder" feature that lets you input your limitations/needs (like "easy to eat out" and "affordable") and it chooses the best diet programs for you. Very cool. Oh -- and it's free! (I am not affiliated with the Web site in any way -- just heard about it from a friend and thought I'd share.)

Sally Squires: That's definitely a new one to me. Sounds interesting. And thanks for clarifying that you have no financial interest in this venture, as well as for providing a great example of how you don't have to be live on this chat to participate in it. Thanks!

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Chicago: Regarding food and beverage labels -- I think that these labels should include everything. The amount of calories an item contains is just as important as the other bits of information that are already listed. I still find these labels extremely lacking. Thanks a lot.

Sally Squires: Thank you for weighing in. And very apropos of our discussion today, the Food and Drug Administration has called a 2 p.m. teleconference on nutrition facts labels. So I'll likely have more to report in next week's chat and e-mail newsletter--if not before! Stay tuned...as we say on Washington Post Radio.

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San Francisco: I was pretty surprised to see the "Gemelli with Cucumber..." recipe in you "Lean Plate" mailing. At 419 calories and 64 grams of fat per serving, there's nothing lean about it!

Sally Squires: But remember: much of that fat is healthy omega-3 fatty acids from the smoked salmon. You could cut the fat by cutting back on the prepared Alfredo sauce, although I have found prepared sauces such as this that are pretty low in fat. So don't give up on this recipe yet. Remember, fat is not necessarily a four letter word. Healthy fat is a good thing. Plus, the total calories here are within reason...Hope that helps.

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Whitehouse, Tex.: I was out of town on business and missed the opportunity to be followed through the holidays on the fitness challenge.

I don't suppose you have another opening? I understand if you do not, I just think it would be an awesome way to stay in check!

Thanks for all the advice and encouragement as well as the forms for keeping up with everything from pounds to movement!

Sally Squires: Of course we do. And by the way, more than 200 of you volunteered. Thanks to all!

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Bowie, Md.: Hi, Sally. I love your chats! Here is a question for you: my younger sister is severely overweight -- 5 feet 3 and 194 pounds. However, that is still much better than where she was at ten months ago, when she decided to make healthy changes in her life. She weighed 219 then, so she has lost 25 pounds in the past nine months, all by following the American Heart Association diet guidelines (similar to Weight Watchers). Sis recently decided to add exercise to the mix, so she went to join a gym and discovered that she is still in the highly overweight/dangerous zone. She was very depressed, wondering if all that work was worth anything at all, etc. I have to think that even if she never lost another pound, she is still so much better off for having lost this much, and that she should give herself more credit. Am I wrong on this? She's not planning to give up, by the way, but I really think she could use some unbiased encouragement/facts to think about. Thanks!

Sally Squires: You're not wrong at all and you also sound like a great sister! The Diabetes Prevention Program -- a federally funded study conducted by the National Institutes of Health -- clearly showed that just losing a small amount of weight, about 7 percent of body weight, had significant health effects. So your sister, who has already lost more than that 7 percent, has already experienced some benefits. Plus, I'll bet that she has more energy and may sleep better.

Weight doesn't go on overnight. It doesn't come off that way either. Your sister has already accomplished a wonderful thing. Is it possible that she's discouraged -- or feeling a bit self-conscious -- at that gym. That's also quite common.

You might consider getting her a couple of sessions for the holidays with a well qualified -- and nonjudgmental -- trainer, who might help her continue with all that she has accomplished. Or maybe the two of you can take the Holiday Challenge together. Or maybe just start to walk together regularly. Hope that helps.

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Arlington, Va.: Hi Sally,

What is the glycemic index for brown rice and white rice? And how do I calculate the glycemic LOAD for a dinner plate made of rice, steak and veggies? Thanks.

Sally Squires: First, no need to get so caught up in the numbers, Arlington. Know that the brown rice is a better choice because it has more fiber and complex carbs. But if you eat that white rice with plenty of veggies, meat and other things, it's pretty good too.

Take a look at the numbers: white rice has a GI of 69. Brown rice has a GI of 54. (For those who aren't familiar with glycemic index, it ranks food according to how fast it makes blood sugar rise after eating it.)

But...let's look at some caveats here. While GI is quite popular lately, experts are quick to note that we rarely eat one food meals. (That is, I suspect, why you want to know glycemic load of that mixed meal.)

So if you're reaching for plenty of fruit and vegetables, whole grains, lean meat, poultry, fish as well as nuts, healthy oils and other healthy fat, you've covered the based without having to resort to numbers. Enough said!

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Washington, D.C.: Hi Sally,

Did you see the news that women who eat more than 1 1/2 servings of red meat daily (beef, lamb, etc) have double the risk of breast cancer?

I am not a vegetarian, but this certainly prompts me to eat more chicken and fruits and vegetables!

So that got me thinking, and now, I want to try TVP (textured vegetable protein). Do you know where I can find it? Any good ideas of how to use it?

Thanks lots!

Sally Squires: I did indeed see this new report in today's Annals of Internal Medicine. In fact, it's also mentioned in today's LPC e-mail newsletter.

As for textured vegetable protein, you can eat that. But realize that too little protein -- even for vegetarians -- is rarely a problem in this country or other developed places. You can also simply eat bean chili, a veggie burger or a variety of other great-tasting foods. But we'll also include a link to more about textured vegetable protein in a minute. Thanks.

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Washington, D.C.: There was a column in last week's health section about an exercise program that one can do at home - the theme was doing the exercises before getting dressed, etc. It looked like a great program but the paper got sent to recycling before I could cut it out and start. Can you direct me to a link to the program? I've tried to find it using the Post's search engine but I'm having no luck. I'm guessing that helping readers find recent articles is probably not in your job description, and I'll appreciate any assistance you can give me.

washingtonpost.com: Pajama Games: Working Out Without Going Out (Post, Oct. 31)

Sally Squires: We sure can! Here you go.

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to the sister in Bowie: Also, tell your sister that working out will help her build muscle, which will help her burn fat faster, and keep off the weight longer. She has come so far, she shouldn't throw it away now! It's easy to get discouraged and impatient - I do all the time. But the work will REALLY be for nothing if she lets it come back. It's a long, hard journey, but she has already shown what she is capable of!

Sally Squires: Excellent point. And that's particularly important because with age we all lose muscle mass. Weight loss also causes some loss of muscle mass. So not only does weight training help maintain muscle tone but it also helps trim inches, not just pounds. Thanks for weighing in.

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washingtonpost.com: What The Heck Is Textured Vegetable Protein? (healthrecipes.com)

Sally Squires: As promised, here's that link for textured vegetable protein.

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Ovid, Mich.: What is the total cost to join the Lean Plate Club?

Sally Squires: No cost to the join the Lean Plate Club. Articles, transcripts, e-mail newsletter, magnets (while supplies last), Web chat, etc. are all free.

This year, for the first time, we're trying these text messages for the phone for the Holiday Challenge. There's a small charge for those: $4.99 for 6 weeks. This is beyond my duties here, but I suspect that service might also be free were it not for the phone carriers who charge us to send them to you.

Otherwise, everything is free at the Lean Plate Club. It's a combination of journalism/public health/public service effort that we see as our mission as a news organization. I know that may sound rather corny these days, but it's true.

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Arlington, Va.: Both my husband and I need to lose weight, especially my husband who has just recently been diagnosed with diabetes.

Besides having an awful attitude towards exercise, he really dislikes fish and beans. He will eat shellfish but absolutely nothing in the legume family.

Besides eating lots of chicken, what cuts of meat can I prepare and how can I prepare them?

Sally Squires: Sorry to hear about your husband's health problems. There's no need to force him to eat things he doesn't like. I imagine that he's probably getting used to the fact that he has diabetes. No need to add any more stress.

Plus, that shellfish is a great starting point. (Just skip any of it is that is fried.) Chicken is fine too. Does he like stir-fry? That could be one option for you. Ditto for soups and stews. Salads are another great option.

As for lean cuts of meat: flank steak would be a good choice. Also, pork tenderloin is fairly low in fat, baby lamb chops (with all the fat removed) could be another option.

Ask if his doctor can refer him to a diabetes educator. They're trained to help him choose food wisely and could also help you in cooking for your husband.

You might also pick up a copy of Arkansas Gov. Mike Huckabee's book: "Quit Digging Your Grave With a Knife and Fork." Huckabee lost more than 100 pounds while in office. His motivation? He was diagnosed with type 2 diabetes, just like your husband. In losing the weight, he also reversed his diabetes. Your husband could too. And even if he can't go that far, he could greatly improve his health and reduce his need for insulin or other medication.

Also, check the American Diabetes Association's Web site for plenty of resources.

Hope that helps. Let us know how it goes. Good luck with your efforts. It sounds like you love him very much.

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Santiago, Chile: How can I check the transcript for how to control cravings?

washingtonpost.com: Lean Plate Club (post.com, Nov. 7)

Sally Squires: Here you go. Thanks to our fine producee Paul Williams.

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Central N.Y.: Hi Sally,

As a single mom, I have a huge time issue. But by following your tips throughout the year, I have managed to lose 20 pounds. I am so excited to start the Holiday Challenge and maybe even lose a few more pounds. You have even inspired me to do more and I have even joined my communities Obesity Committee, where we are lobbying for more walking friendly places within local municipalities. My questions is regarding mixing a can of pumpkin puree with brownie mix? Can you give the instructions again? Thanks for all your inspiring words!

Sally Squires: A great example of how small changes can add up to big rewards. Thanks for being such an inspiration. And hope you'll let us know what you get started in your community. As I travel the country -- and if you'd ever like me to come to speak to your group please let me know -- I am convinced that the Lean Plate Club could help be a grass roots effort for change (along with many other groups.) We're all interested in the same thing: how to control and reverse the obesity epidemic.

Now, as for that brownie mix. The recipe that I have calls for using a can of black beans (15.5 oz.) Other LPCers have written recently about using pumpkin in some cupcake and other mixes. You might check transcripts going back a couple of weeks for more. They're on our Web site.

For the brownie mix:

Take any commercial brownie mix. Place in bowl. Put the beans in a food processor or blender. Pulverize. Mix with the dry brownie mix. Bake according to instructions. Serve.

These brownies are low fat, high fiber, but have about the same calories as regular brownies, that is about 100 calories each. Thanks!

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Arlington, Va.: Because I have to wait an hour to eat after taking my medication, I end up eating breakfast at work. Got any suggestions for healthy, little-prep breakfasts I can eat at the office? Thanks!

Sally Squires: You bet. Get some boxes of cold cereal. Or if you have room, bring a full box of cereal and a bowl. I also keep packets of dry oatmeal. You can either reconsitute with hot water or milk (and then put in the microwave.) I love to add some slivered almonds and some dried fruit. It's a great breakfast.

Other options: frozen whole grain waffles, yogurt with fruit and/or cereal; Moral fiber muffins (high in fiber and low in calories: about 240.) Get a Trader Joe's.

Other suggestions out there?

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Winston Salem, N.C.: About food labels: I'd really like to see the caffeine content on drink labels. It seems that "decaffeinated" is a relative term, and caffeine content information would be useful for those who are trying to minimize or eliminate their caffeine intake. Also, people would become more aware of how much caffeine really is in all that soda and coffee.

Sally Squires: That's a great idea. Let's hope that someone at the FDA reads the Lean Plate Club! Thanks!

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Greencastle, Pa.: For Bowie, MD:

You might also remind your sister that exercise has health benefits beyond just that of weight loss. She'll build stronger muscles. Increase her flexibility. Strengthen her cardiovascular system. Boost her immune system. Increase her bone density. There are so many benefits to exercise -- beyond just weight loss -- that everyone should be engaging in regular physical activity, regardless of their size.

So although it may take a while for her weight to decrease so she's out of what experts call "the danger zone," a healthy diet and regular exercise will still boost her health and help her reach her goals.

Sally Squires: Great suggestion. Thanks for weighing in.

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Re: Red meat and Cancer risk: I have to wonder... do you think the increased risk of cancer is from the red meat or the fact that anyone eating that much red meat everyday can't be very health conscious in general? I think these kind of reports are always a little biased and don't always give the big picture.

Sally Squires: That's always a good question and it's often hard to tease out. But this is not the first study to suggest a connection between red meat and increased cancer risk. In today's LPC e-mail, I included a link to some research on colon cancer and red meat consumption.

Thanks for weighing in.

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Washington, D.C.: Sally, can you comment further on the article in today's WaPo about the link between red meat and breast cancer? I eat steak about twice per month because I love it and it provides a little variety in my overall diet. Does this mean I should cut back even further?

Sally Squires: If that's the only red meat you eat, you'll likely be fine. It also depends in part on your other risk factors for breast cancer. As I recall--and I don't have the study right in front of me--there was a much higher meat consumption linked with that increased risk of breast cancer. And let's note that for women of child bearing ages, red meat can be a good source of iron. Everything in moderation--another mantra of the Lean Plate Club.

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Hershey, Pa.: Food Find: Chocolate-covered espresso beans. A few help satisfy that afternoon craving for sweets/chocolate and I've convinced myself that if I have more than a few, I'll go crazy from the caffeine. (Please, do not tell me otherwise.)

Keep up the great work - appreciate you and your staff's efforts and all the wonderful contributions from other readers!

Sally Squires: Thanks much Hershey!

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Colorado Springs, Colo.: There was a recipe for a Penne Tuna Salad a few months ago. I lost the recipe. It included capers, red onion, anchovies and half-and-half as some of the ingredients. Can you help me?

Thanks.

Sally Squires: If you e-mail me after the Web chat, I'll try to find it for you. Sadly we don't (yet) archive the newsletters. But I may still have a copy.

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New York, N.Y.: Without drinking red wine, how can I add healthy amounts of resveratrol to my diet? Pomegranates, blueberries...

Am I on the right track? I'm curious to know more. Thanks and Good luck to all those in the Holiday Challenge!

Sally Squires: That will be hard, N.Y., since there's no recommended daily allowance yet for resveratrol. In fact, it's not clear what safe levels should be set at. So for now, enjoy a little red wine and you could also eat some peanuts, which also contain this substance. So do mulberries, but I don't know too many people who eat those regularly. Good luck to you too for the Holiday Challenge!

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Woodley Park, D.C.: I successfully convinced my parents to visit me for Thanksgiving for a change. I've been lobbying for healthier holidays with them for awhile now, and I'd like to hopefully start a tradition with some new, better foods. Though we're going out for dinner on Thursday evening, I'd like to have some festive healthy snacks/meals around the house. Do you have any suggestions?

Sally Squires: You bet: Start with vegetable dips. So salsa, guacamole, and bean dips, such as hummus are good options. You can also find plenty of prepared eggplant dips, artichoke dips, red pepper dips at various stores. The list goes on and on. Just check fat grams. Bruchettas would be other options.

Look for whole-grain crackers. Also, low-fat and nonfat cheeses goes well with those and with plenty of fruit. Popcorn is great to have on hand for that movie that you may watch with the gang. And don't forget to move a lot: so go out and shoot some hoops, take a long walk, or just wander through some of the wonderful museums that we have. When you're walking, you're not likely eating and you are burning calories! Have fun!

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Rockville, Md.: I have found that one big barrier to exercise can be having too much dirty laundry around. It just seems that when the hamper is full I can't stand the idea of adding more sweaty, smelly clothes to the pile. I don't know if any other LPCer has this issue, but getting control of the laundry helps me get up and move more. And even if doesn't help your exercise motivation, at least the clothes are clean...

Sally Squires: Yep, it can be very tough to exercise when your gym shorts or sweats are, well, sweaty! But doing that laundry does burn calories, particularly if your washing machine happens to be in the basement. You can get plenty of steps going up and down those stairs, especially if you avoid taking huge loads and do plenty of smaller piles. Thanks for weighing in.

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Philadelphia: Breakfast at work: I like fruit and yogurt smoothies (plain, organic yogurt, half a banana, however many berries one likes - frozen or fresh - no added sweeteners of any sort, the berries are plenty, plus a little bit of water if it seems a bit thick). Keep a stash of hard-boiled eggs and take one in to work, along with some fruit. Peanut butter sandwiches/toast. Vegetables and dip.

Sally Squires: Yum. Thanks Philly!

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Breakfast: Applesauce and a few slices of cheese also make for a decent desk breakfast.

Sally Squires: Also sounds good and healthy! Thanks much.

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Berryville, Va.: Speaking of labels, my husband is following a low-sodium diet, so I've been checking labels for sodium in addition to fat/sugar/fiber that I usually check. I was surprised to see that many packages that look like plain chicken breasts and thighs contain sodium - salt and broth are being added, presumably to tenderize and flavor the meat. I think anything that is not a processed food should be labeled if it contains anything other than what it looks like - the front of these packages (which were Perdue brand)should say "salt added."

Sally Squires: Another excellent idea. In fact, did you know that an estimated 80 percent of our sodium intake comes not from the salt shaker but from processed food and restaurant fare?

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West Lafayette, Ind.: Hi, Sally,

I've been working out for about two years and feel pretty successful; I lost the last 15 pounds of post-pregnancy weight and felt I'd gotten into decent shape. I used a combination of cardio (elliptical trainer) and free weights. But this fall I have had recurring back trouble, and I've been forced to see a chiropractor. He thinks I haven't done nearly enough to improve core strength. How much is a reasonable amount to spend on personal training sessions? I think it probably will give me a life-long tool (and reduce my body fat from 25 percent to 18 percent) but it's not cheap. Have other Clean Platers tried a personal trainer?

Sally Squires: We've had a number of Lean Plate Club members who say they have tried personal trainers. But there are plenty of ways to improve your core muscles without hiring a personal trainers. If you decide to go this route, do check that the personal trainer you use is certified by a reputable group. Costs vary from region to region, but figure that you'll spend at least $50 per session, maybe more.

We'll try to post links in just a minute to help for the American Council on Exercise and Fitness. Since we're nearly out of time, you can also e-mail me afterwards and I'll send the links to you (and can include them in the upcoming newsletter.)

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Laurel, Md.: I lost 22 pounds a year and a half ago with a diet plan that mainly watched sodium and kept a balanced plan with a starch and protein at every meal. I have now gained back 20 pounds, just from a new stressful job and eating on the run. I am trying to supplement with frozen diet meals when I cannot cook, but have concerns about the sodium. Do you think this is a huge factor? I am getting desperate to lose, but the stress and 12-hour days are not helping. Please advise.

Sally Squires: If you don't have a problem with high blood pressure and these meals are helping you, then go for it. The best thing to do is to work on getting that weight off. You can tweak the sodium later--provided that you don't currently have a problem with hypertension. If you do, you might also check out the DASH diet by the National Heart, Lung and Blood Institute. It's designed for both controlling high blood pressure and can help with weight loss. Either way, it's worth a look. Hope that helps. And remember, you did this once, you can do it again. Good luck with your efforts. Hope you'll keep us apprised.

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Boston: The easier it is to spot calories, fat and trans fat the better I like it. Manufacturers should know that. except in the rarest of cases, if I can't figure it out, I'm NOT buying it; it's not the other way around.

Sally Squires: Thanks for weighing in Boston. In today's e-mail newsletter, we included a new label for Coca Cola. It puts calories on the front of the package. I asked what LPCers thought about this new development.

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Toronto, Ontario: I think it is great that the recipes featured in your column concentrate on low-fat, low to medium calories and other good things. However, I have noticed that in many of the recipes, the sodium content is quite high. For those of us trying to maintain our blood pressure, some of these recipes contain more than a day's worth of sodium. For example, today's gemelli pasta dish. Its high sodium content no doubt comes from the use of the ready-made sauce. I find that most ready-to-use, packaged or bottled foods have an extremely high sodium content. This is one reason to take the extra time and make easy recipes from scratch. Just a few ingredients will make a wonderful pasta sauce with lots of herbs and/or spices and no salt at all! I read you faithfully, thanks so much.

Sally Squires: Excellent point, Toronto. I'll be sure to include links to recipes that are also low in sodium in future e-mails. Thanks for the reminder.

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El Cerrito, Calif.: Calorie counts on the front of the package would be a good thing, but it would be better if figuring out the calories in what I eat or drink did not involve multiplication problems. How hard would it be for Campbell's to add the total calories in a can of soup rather than say that one serving is 60 calories and that the can contains 2.5 servings. If they said 150 calories for the can, I could figure out for myself the number of calories in my portion. Not to single out Campbell's...lots of companies do it!!

Sally Squires: You're not alone in noticing this, El Cerrito. Thanks for weighing in.

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Chevy Chase, Md.: I'm trying to reduce animal fats in my diet, but my big challenge is CHEESE! I love it, it features in so many good recipes, and it's a source of calcium.

I have tried soy "cheese" products, yogurt cheese, and "lower fat" varieties such as Alpine Lace and part skim mozzarella, and found them all wanting.

Any advice?

Sally Squires: I've found some nonfat and low-fat cheeses that are pretty good recently. There's a low-fat Alpine Lace Swiss. Also, TJ's has some low fat cheddar. And you might check out Laughing Cow. It's a more processed cheese, but it's pretty good. Hope that helps.

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Omaha, Neb.: My first reaction to the news about putting calorie counts on the front of Coke cans was to shrug and say, big deal--the info is already on the can. It will be interesting, though, to see if having the info on the front of the can does affect consumers. I'll stop shrugging until we see what happens.

I started my own holiday challenge a few days after Halloween. Took me that long to bring myself under control and manage to stop eating the candy. So far, so good. Halloween to Easter...the danger zone.

Sally Squires: I've often wondered if the holiday season really starts with Halloween and all that candy. Thanks for weighing in, Omaha!

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Madison, Wisc.: Dear Sally,

Thanks for all of your columns and chats!

I have an etiquette question. I'm an early-morning regular at the local YMCA and exchange greetings with many other patrons. There are a few people who were overweight when they first joined but have since worked out regularly and lost quite a bit of weight. Is it appropriate to offer a compliment? According to Carolyn Hax, it's never okay to mention someone's weight in any context. But I also know what I boost I get when someone says that my workouts are paying off. Do you or your readers have any thoughts?

Thanks!

Sally Squires: Carolyn has an excellent point. But people also like to hear compliments. So you might say something like," You're really looking fit!" which speaks to their efforts without singling out their weight. Just one thought....

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Vienna, Va.: Hello and thanks for taking my question.

I'm looking for an alternate to bananas (which I despise). Something that is high in potassium. I'm eating bananas to help manage my slightly elevated blood pressure. Any suggestions?

Sally Squires: Oranges and potatoes are two foods that are rich in potassium. You might also check the DASH Diet, your tax dollars at work-at the National Heart, Lung and Blood Institute.

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Greater Boston: Hi Sally. I loved your column today. People get really excited about the possibility of finding the fountain health in a favorite food or drink...or in a supplement. Thanks for your reality check around resveratrol.

I have a question. How do you estimate "one drink"? Wine glasses come in a range of sizes and you can fill them with an inch or to full capacity. Also alcoholic beverages come in a range of strengths or dilutions. So how do you estimate what you are getting? Thanks!

Sally Squires: It's very hard to tell by wine glasses how many ounces you're getting. You might practice at home with a couple of glasses. Just measure out five ounces and see roughly how much it takes up in various glasses. Figure that most restaurants serve wine in pretty large glasses, so you're likely getting two drinks per glass.

As for the distilled spirits, it's about an 1.5 ounces that equals a drink. But with mixers that's also hard to tell. If you get a low-ball glass, you're probably in the ballpark. Hope that helps, Boston. Cheers!

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Burke, Va.: Any tips on overcoming night time cravings? I am okay during the day, but at night when I am home my M.O. becomes "eat if it is there."

Sally Squires: Brushing your teeth after dinner can sometimes help. Other activities to divert attention may be good too. And sometimes sipping soothing hot teas can help. Knitting, needlework, other activities like that have helped other Lean Plate Club members. Also make sure that you're getting enough for dinner. Sometimes you may be legitimately hungry. Chewing gum--or a few hard candies--might also help.

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Landover, Md.: I think this may add to consumer confusion. Is this total calories or per serving? Most people can't really decipher what is displayed on the back of most products, so not sure if this would help. But I am all for anything that helps.

In my opinion I would like to see something like, "This product contains zero nutritional value" on the front. But I am a little biased as I work in the fitness/health industry as a personal trainer. It would make my job and yours (Sally) a little easier in helping people make better food choices if labels were straightforward like that.

Sally Squires: Hear, hear. Thanks Landover for weighing in.

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washingtonpost.com: American Council on Exercise and its Exercise Library

Sally Squires: Here's the link, as promised.

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Sally Squires: Thanks to all. Gotta run to the FDA teleconference. Winners today are: Central NY, Arlington (WW) member; Greencastle and Philly. Please e-mail me at leanplateclub@washpost.com and please include winner in the subject line and your name and address in the message.

Until next week--and the LPC Holiday Challenge--eat smart and move more with the Lean Plate Club!

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