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: Welcome to the Lean Plate Club! The weather was pretty wonderful here in DC this past weekend, providing plenty of opportunity to get outdoors. But our sympathies are with all of those in the West and Midwest who have been hammered by snow and ice. Hope you are digging out okay.

The LPC e-mail newsletter should be hitting your electronic in-boxes momentarily. If you'd like to subscribe to this free weekly service, just go to our home-page. You'll be one click from signing up.

Today's prizes are:

Prevention Dropt it in 30! Cardio Workouts that melt pounds and inches with Chris Freytag

Denise Austin's Fat Burning Dance Mix: Four Fun Dance Routines

SuperFoods HealthStyle: Simple Chnages to get the most out of life for the rest of your life by Steven Pratt and Kathy Mathtews

The Feel Good Diet by Cheryl Hart MD and Mary Kay Grossman, RD

Secrets of the Lean Plate Club (by yours truly with help from all of you!)

Here's the deal. Inspire us with your habit changes. Assist another member on this chat. Share a food find or healthy recipe and one of these volumes could be yours. Winners are announced the end of each Web chat.

Now on to the chat!

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Boulder, Colo.: Your chat has such great information, and I have bought your book, but I was wondering if there is a way to to search your old chats and columns. For example, I am looking for easy, low-fat, high-fiber recipes and would love to know if you have had a column or chat about that. Thanks!

washingtonpost.com: Here are links to the most recent Lean Plate Club columns and Past Discussions.

Sally Squires: We do indeed archive the both the columns and the chat transcripts at our homepage. Link is provided in this message. And we're at work on a searchable recipe archive with our Food section. So watch this space in the coming months for more.

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Washington, DC: I'm totally new to this subject. What exactly is the downside to taking multi-vitamins? How could it possibly hurt?

washingtonpost.com: Today's Lean Plate Club column: The Evidence Is Thin on Multivitamins

Sally Squires: Too much of a good thing may not be such a good thing. Examples: beta carotene in food seems to help prevent lung cancer. But as the column notes, when supplements were given to smokers, they had an increased risk of lung cancer. Also some vitamins, especially the vitamins A, D, E and K which are stored in fat, are not as easily eliminated from the body. So it can be easier to reach toxic levels.

But lately, researchers are learning more about the water soluble vitamins--Vitamins C and the B vitamins, for example--which were thought to just be harmlessly eliminated from the body. Now there may be some downsides to too much of them as well.

It's all a matter of moderation and balance. If you do choose to take vitamins, be sure not to exceed 100 percent of the daily value. You can check this on the label.

Hope that helps.

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San Francisco: Hi Sally,

I got the ready-to-eat steamed french lentils from Trader Joe's -- delicious and LOADED with fiber (16g per serving!). I was curious though. The package had the logo for "Eat 5 a Day" fruits & veggies. Are lentils really a vegetable??? Double bonus, in that case.

Sally Squires: They can count either as a bean/legume (in which case they would be considered a protein serving.) Or you can count them as vegetables. You just can't count them as both for the same meal. I thought they were quite good too. Anybody else try them? I now have some Spanish beans to try. The one caveat about all these prepared foods is that they can be higher in sodium. So that's something to watch...But they sure are convenient and can keep one on the healthy path when you don't have the time--or the inclination--to make these foods from scratch. Thanks!

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Washington, D.C. : Hi Sally,

I was wondering if strides on the elliptical or stepping machine count towards the 10,000 steps per day we are supposed to get. Please let me know. Thanks!

Sally Squires: Different people have slightly different takes on this. Some think that those 10,000 steps should be additional lifestyle activity, such as walking, taking the stairs, hoofing it from the Metro or the parking lot. You get the idea. But we're really splitting hairs here. If you can get those 10,000 steps in any fashion each day, you're doing a good thing. And if you go to the American On the Move Website (and register), you can find out how riding a bike, or doing the elliptical trainer or other activities can be converted to steps. The bottom line: Keep moving. By the way, I'm standing as I type this. (Better than sitting!)

Next week, we plan to feature a healthy office that help you get activity right in your cubicle.

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Phoenix: I think multivitamins are a con: "A fool and his money are soon parted." Everything I've seen says they are not assimilated. Especially in this hot Phoenix climate I don't see how they could possibly have any shelf-life at all.... eat healthy foods instead...if you can find them!

Sally Squires: You're not alone in this thinking, although there are key exceptions. And as today's column notes, vitamin B12 is one vitamin that the National Academy of Sciences advises those 50 and older to take. A lot of people of all ages also fall short on calicum and on vitamin D. In fact, I keep hearing rumblings that the vitamin D recommndation may be increased, but no official word on that yet. Stay tuned...

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Great White North: Hi Sally,

In an attempt to make things feel a little less wintry, I bought 3 plantains. Two of them I used last night to make tostones. Great texture and flavor, but they are twice fried in oil, times about seven pieces per plantain. Not at all guilt-free. What can I do with the third one that will be tasty but healthier.

Also, do you know if plantains have any particular nutritional benefits?

Sally Squires: Plantains do indeed have some good nutritional benefit. One cup of sliced cooked plantains has about 180 calories, 4 grams of fat and is quite rich in vitamin A.

One thought is to slice those plaintains and sautee them in a nonstick pan and spray lightly with olive oil. You could also try baking them in the oven the same way. Other suggestions out there?

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Silver Spring, Md.: My doctor recommended I take a multivitamin because apparently my blood has become a tad anemic (low-iron) from frequent blood donations. I just taking one Centrum a day a few days ago. Do you think that this should be second guessed?

Sally Squires: Nope. Follow your doctor's advice. As the expert panel said, if you are taking multivitamins, keep taking them. But on the other hand, if you're not, there's no reason to start. And by the way, how kind of you to donate blood!

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Silver Spring, Md.: I am having great trouble losing weight on the low fat/high fiber diet my doctor put me on. Too many carbs. Any suggestions?

Sally Squires: Yes. If you're not already doing this, do measure portions very carefully and do switch to healthy carbs. That means more fruit and vegetables, nonfat dairy, plenty of beans and of course some whole grain bread, crackers, cereal or pasta. Salads and soups could be real lifesavers for you because they high volume--that fools both your stomach and your brain into thinking you're eating more than you really are. And that helps you to feel fuller and more satisfied.

Also, you might consider recording your food. It's easy to underestimate or to forget what you have eaten. And calorie creep can be quite insidious. You might also boost healthy, lean protein a little. You could eat up to 30% of your daily calories from that good group. Again, beans would be a wonderful choice, as would salmon, broiled chicken without the skin. You get the idea.

And don't forget to move more. Exercise alone doesn't help that much with weight loss. But coupled with reductions in food, it can really help a lot. Plus it boosts mood and energy.

Good luck with your efforts. Hope you'll keep us apprised of your progress.

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Berryville, Va.: I don't understand not counting lentils (and other legumes) as both protein and vegetable. I can see not wanting to reduce the number of servings of veggies consumed daily, but why not also count it as a protein? Our bodies certainly use all the nutrients available and getting enough protein is not a concern for most Americans.

Sally Squires: Here's the deal, Berryville. If you at a soybean burger as your main course, you'd likely do that in place of regular burger. So in that case, the bean burger counts towards your protein servings. Now if you had a side salad with it, that could count towards your 2.5 cups per day of veggies.

The government just doesn't want you to short shrift vegetables by counting those beans twice for one meal. But of course, you're getting lots of benefits from them. Hope that clarifies things. Thanks.

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Greenbelt MD: Comment and question: Last week I cooked the tiny black French lentils from Trader Joes (sauteed an onion and celery in olive oil, added the lentils, homemade chicken stock, sage, pepper and parsley, simmered covered for 1 1/2 hours) Delish and so good for you.

Question: For three weeks now, I have been seriously trying to lose the 10 pounds I've put on over the last few years. I had reached the point covered in the Moving Crew today: No more excuses. I have been briskly walking for at least 1 hour a day, climbing stairs, and cutting back in portions. Haven't lost a pound. I'm going to keep up the routine, but shouldn't I start to see some results?

Sally Squires: I've had those black lentils and second your opinion. They are delish, as Rachel Ray likes to say.

As for your progress, it could happen this week. It might not happen for another couple of weeks. Others who started the same time you did, may have already lost weight. Despite shows like the Biggest Loser, weight loss doesn't happen fast for most people. (And let's remember that those folks are focussed just on weight loss and some still only shed a couple of pounds a week.)

So thost 10 pounds crept on during the last few years. Odds are you'll lose them slowly too, although faster than how you accumulated them. If you're female, monthly cycles can make a huge difference in water retention. And here's another question: are you already at a healthy weight? If so, you may not need to lose all 10 pounds.

Other things to check:

Record and measure food carefully for a few days to be sure you are really in caloric deficit.

And make sure that you are eating enough calories. If you go too low, you could be tricking your body into thinking it is in starvation mode.

Finally, what are you doing in the hours when you're not working out? If you're sedentary, think of ways to get up and move every hour. And you might think of weight training if you're not already doing that.

Good luck and let us know how it goes.

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Gaithersburg, MD: Hi Sally!

As a health professional, I try to read as many journal and news articles as I can on things that pertain to the human body. I take one Trader Joe's chewable multivitamin every morning, though I doubt it is of any benefit to my health. I figure, if I am in a rush, and do not get the appropriate amount of vitamins and minerals one day, at least I am taking a multivitamin. It may be a placebo effect, but I feel healthier when I take the vitamin than I do on the days that I forget the vitamin.

My one concern is that I'm taking a multivitamin that contains both calcium and iron. Since taking a calcium supplement may inhibit the absorption of iron, I probably need to intake a bit more iron in my diet later in the day.

One other thought: If purchasing a multivitamin is purely a marketing ploy, why do doctors strongly recommend prenatal vitamins for pregnant women?

Sally Squires: Thanks for weighing in. One caveat: if you're a woman of childbearing ages, you likely need that iron. But if you're a man or a woman past menopause, you probably don't.

As for those prenatal vitamins, they generally have a bit more iron and folate than regular multivitamins. Also, they may be a convenient way to make sure that expectant moms--and those considering getting pregnant too--meet the nutritional requirements. By the way, the panel did not specifically address prenatal vitamins.

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Vienna, VA: I am 42 years old and have always been healthy. I do not take a multivitamin. I do try to eat plenty of fruits and vegetables and get adequate amounts of protein and fiber. I think you have to be careful when you think taking a vitamin makes up for getting these nutrients and vitamins in foods. How much of the multivitamin is actually absorbed by the body?

Sally Squires: That's going to vary by vitamin, by the food and drink that it is taken with and even by the time of day. Also, fillers in various multivitamins play a role in absorption. It certainly is possible to cover the nutritional bases without taking a multivitamin, although certain age groups may need some individual supplements, as in calcium, vitamin B12, iron (for pregnant women and younger children) and vitamin D. Hope that helps.

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Silver Spring: Hi Sally. I always brown-bag my lunch, but they are usually carb-o-rific (yogurts, breads, fruits). I'd like to add protein, but I can't come up with anything that would be fast and easy. Any suggestions? Thanks!

Sally Squires: Well, that carborific yogurt has a fair slug of protein in it. You might add some nonfat or lite string cheese. Soy nuts would be a high protein addition. Tuna (it now comes in easy packs), peanut butter and lean meat, such as turkey without the skin, lean cuts of red meat (ham slices) would be other options. So would a hard boiled egg. If cholesterol is a concern, you might scoop out the yolk and replace with guacamole or even cottage cheese and a little paprika.

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Arlington, VA: There's an interesting discussion on Annys Shin's consumer blog re the definition of "natural" ingredients and whether "natural" means "healthier." Appropos, I've noticed that evaporated cane juice or brown rice syrup is replacing HFCS in many products, with the addition of claims of health benefits. Specific concerns about HFCS aside, isn't sweetener sweetener whatever the source? Soda with evaporated cane juice is still soda. Thanks for your common-sense reporting on these issues.

Sally Squires: Yes, and many juices can be quite high in calories and sugar too--one reason why it's better to eat the fruit than to sip the juice. (Tomato juice is one exception that is quite low in calories, though often high in sodium.)

And if I recall correctly, I'm not certain that there is a definition for natural...Like multigrain and net carbs, it can be one of those terms to throw around, when they have little meaning. Thanks!

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Garbanzos and Sodium, Va.: Hi Sally,

I wanted to note something about the recipes in the newsletter (and that were in Food Section) for chickpeas--some of them are INSANELY high in sodium. When an RDA of 1500 to 2500 is the OK range, a recipe with over 1000 is just crazy. Really, people don't realize how much they are getting when they eat out, so we look to homemade foods to cut sodium and recipes like this undercut that strategy. A side note on the eating out and sodiunm issue, check out the food contents at Cosi's website. I checked the other day and almost fell out of my chair. A small lentil soup and piece of bread are more than you need in a day! Plus, I find their soups to be TOO salty (also find Chipotle's food that way). WHY, oh why do restuarants do this? I truly think they could cut 50 percent of the sodium and the food would still taste good--really. I sent an email to Cosi, but heard nothing. Is there some way this issue could be publicized so people would realize and the restaurants would change? With high blood pressure such a real issue, you think oversalting food would be something people would want to know about.

Sally Squires: Watch for sodium to become a hot nutritional topic this year. I've been hearing drumbeats about it from various quarters. And remember that something like 80% of the sodium is consumed in processed food and in restaurant fare. That includes canned beans, bread, frozen veggies and yes, food from Cosi and McDonald's and Wendy's and Popeye's and the list goes on and on.

On the other hand, it's hard to tackle all nutritional issues at once. So it may be that one gets the calories under control first and then tackles the sodium. By the way, the sodium intake for people 50 and older, for African Americans and for those who already have high blood pressure is just 1,500 milligrams or less per day. You can get that in a cup of soup!

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For Greenbelt who hasn't lost a pound: But are the pounds you have more firm?

Walking an hour a day and walking steps can also build some muscle. You may have lost fat and built muscle.

Sally Squires: All good thoughts: It takes longer to build muscle, but you can certainly tone in three weeks. And that exercise certainly improves mood, energy and sleep. All important too. Some say it improves appetite too--as in helping to control it. Thanks!

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Lincoln, NE: I've never chatted here before, but usually always read the emails that come out. I realize this is a bit off the subject, but since there is always a portion about healthy meals, I thought I would try it. Do you (or anyone) have any ideas for healthy breakfasts? I'm looking more for hot breakfasts, and have gotten pretty sick of my standard oatmeal every day. I appreciate any thoughts anyone has to offer.

Sally Squires: That's not off track at all, Nebraska. There are other hot cereals besides oatmeal. Also you can serve Grape Nuts heated. You might try a fritatta--kind of like an omelet--with lots of vegetables and anything else you want to toss in. It can be made ahead of time and then reheat. Pancakes and waffles made from whole grains and topped with fruit could be other options. When I make pancakes, I make a big batch and freeze the others in individual portions.

And you don't just have to think traditional breakfast foods. There's nothing wrong with having brown rice, wild rice or other foods, including pizza (healthy varieties, of course!)

Other suggestions out there?

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Hagerstown, Md: i have recently started a small meals diet. I start my day with a bowl of fruity cheerios and nonfat milk. Then at noon I have a sandwich (with veggies or meat), 5 ounces of V-8 and a banana. Mid-afternoon, I have a half-cup of yogurt and fresh berries (it is the season). In the evening if I get hungry I snack on these small veggie trays (tomato,celery,carrots) from Sam's. And at night I have one serving veggies, one serving protein and 2 slices bread.It works and you are not left starving.

Sally Squires: And there's the key: healthy habits that you can sustain without feeling deprived. Sounds like you've working out a great plan for yourself, Hagerstown. Thanks for sharing it with us.

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Leesburg, VA: I am trying start a neighborhood weight loss group. Where we would weigh in weekly and pay a weekly fee and whoever loses the most that week wins the pot. Have you heard of anything like this? any tips or suggestions?

Sally Squires: Sounds like a great idea. I've heard of various permutations of this idea, but never this exact thing. You probably want to use the same scale every week. And suggest that you establish rules for whether you weigh with or without shoes.

You can certainly do a pot of money as a reward. But you might also think of ways to bolster what you do with each other. So maybe you walk together too. Or perhaps you share a healthy meal. Competition in weight loss can be successful, but aren't you really trying to achieve the goals together? That requires healthy habits. Once the competition goes away, the healthy habits may too.

You have a wonderful opportunity to build something special here where everybody wins. And depending on how many people are involved, I might be able to rustle up a few things to help. Contact me after the chat if you want to follow up.

Good luck to you and your group members! Hope you'll let us know how it goes. Thanks!

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Healthy breakfast: Breakfast burritos with scrambled eggs, turkey sausage and low fat cheese with salsa.

Multigrain english muffin with peanut butter and jelly.

Sally Squires: Yum. Great suggestion! Thanks for weighing in.

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New York, N.Y.: I am 51 years old and have hit menopause. Should I take a vitamin for women or 50+? They have very different ingredients.

Sally Squires: The experts said that if you're not taking multivitamins, there's not enough evidence to suggest that you should start. And if you are taking multivitamins, there's not enough evidence to say you should stop. If you smoke, however, you may want to avoid taking beta carotene supplements, since that's been linked in smokers to an increased risk of lung cancer. Try to get enough vitamin B12--another exception to the rule for those 50 and older (today's column has more details) and be sure to get enough calcium. Those 50 and older need 1,200 milligrams daily. A cup of skim milk has about 300 milligrams. But you can also get calcium fortified foods and other beverages, including soy milk. Hope that helps.

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Rockville, Md.: I have another breakfast question. Is it okay to eat eggs everyday for breakfast? Are eggbeaters a healthy alternative to eat daily?

Sally Squires: Maybe not eggs, but perhaps an egg. The answer depends on your blood cholesterol level and on your family history and risk of cardiovascular disease. You can calculate your 10-year risk of cardiovascular diseases at the National Heart, Lung and Blood Institute Web site. We'll post a link in a minute.

Also, one egg yolk has about 270 milligrams of cholesterol. The current advice is to limit cholesterol to about 300 milligrams daily. So you might eat up to one egg a day, but then you'd want to limit cholesterol in other ways.

That's where those egg substitutes--or just egg whites--could come in handy. Egg whites have zero cholesterol. Egg substitutes are mostly egg whites, by the way. Hope that helps.

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RE: Weight loss group: Another permutation so that it is less of a "I need that $$" competition is giving the pot to a charity of the biggest loser's choice.

Sally Squires: That's a good idea too. Thanks!

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Gaithersburg, Md.: Sally, re garbanzos and sodium: it's actually very easy to cook with dried chickpeas. You have to presoak them, but you can heat them and presoak for 2 hours, or overnight. I think I remember them swelling up in a lot less time than overnight, in fact. I've made some lovely chickpea recipes with dried beans.

On another note: this weekend I bought a FoodSaver, one of those vacuum sealing appliances. I then spent 2 days sealing, labeling, and freezing a lot of foods for my coming "busy season": I made a pot of lentil soup, a pot of beef stew. I bought some Chinese prepared foods at Kam Sam in Rockville, divided them into much smaller portions, and sealed/froze them.

My next plan is to make some single-serving pizzas with Kontos Roghani Naan bread, seal and freeze them. The plastic bags are wide enough for this, and you can cut custom lengths. This is going to give me tremendous variety when I work late the next few months. And the big bonus is, no more "what the heck is this" freezer packages!

Sally Squires: All great ideas. And the slow cooker can also be a wonderful way to cook beans overnight. Another alternative to the Foodsaver is to go to one of the growing number of kitchens where you can make a month's worth of food for your freezer. They assemble all the stuff for you, which is one advantage. Your advantage is that you get to control exactly what goes into the meal. Either way is a winning idea. Thanks for weighing in.

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West Haven, CT: I have been taking vitamins and minerals for many years and have never had any aftereffects. Also, I never get colds or flu. I never get a flu shot, either. I think vitamins and minerals are healthy. After all, you don't know how long the produce has been sitting in the grocery store.

Sally Squires: True. But you also don't know exactly how active the ingredients are in that bottle either. Or whether it was properly stored. Or even if it has exactly what the label claims. So there are tradeoffs both ways. And while it's perfectly fine to do what you're doing, most of the nutritional benefits from vitamins and minerals come from studies of food. There's wide agreement that's the starting point. Thanks for weighing in.

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Alexandria, Va: Egg yolks or egg whites. Where is the protein? Do you still get the protein and the lasting full filling with egg whites as you do with eating the whole egg? I know it is a stupid question but I don't know the answer.

Sally Squires: There are no stupid questions here at the Lean Plate Club!

Here's the breakdown: An egg white has about 10 calories and roughly 2.5 grams of protein. One large whole egg has about 72 calories and 6 grams of protein. It also has about 5 grams of fat, including about 1.5 grams of saturated fat and about 212 milligrams of cholesterol. (Jumbo and extra large eggs have more of everything. ) You can do the math to see what a plain egg yolk has. It's about 62 calories.

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Washington DC: Does the multivitamin rule "don't exceed 100% of the RDA" apply to pre-natal vitamins? Or do the RDAs change for pregnant women?

Sally Squires: The RDA's are slighty different for pregnant and lactating women. (Generally the requirements are a little higher.) You'd need to read the label to see if the daily values listed are for an average adult on a 2,000 calorie a day diet, or for a pregnant woman.

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Washington D.C.: Chondroitin/glucosamine did not help the morning joint stiffness that I used to have. This was relieved after 2 months of a once-a-day vitamin, which I continue to take for the past 2 years. For several more years, I have been taking a slow release niacin available over the counter. 500 mg twice daily keeps my cholesterol within guidelines and permits a lower dose of a statin. About four times a year I experience flushing that I can tolerate.

Sally Squires: Another example of different strokes for different folks. And as the experts said if you're taking vitamins, there's no need to stop. If you're not, there's no reason to start.

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Upper Marlboro, Md.: I have osteoarthritis of the spine and I would like to know if I would be able to take and additional calcium tab with one-a-day multivitamins, or would that be too much for daily intake?

Sally Squires: This is something to check with your doctor, since there may be other medications that you are taking that needs to be part of the whole picture. In general, however, it's hard for the body to absorb more than 500 milligrams of calcium at any one time. So if you do add calcium to your regimen, you probably don't want to take it at the same time as that calcium containing multivitamin. But do look at the label. Most multivitamins have minimal amounts of calcium, so it may not matter.

Also be sure that you are getting enough vitamin D, since that is important for preserving bone too. Hope that helps.

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Plantain Lover: I make tostones just without deep frying. I use a butter flavored non-stick spray in a non-stick pan. I cook them on lower heat a little bit longer than when deep frying so they don't burn.

I've also done the first "fry" this way, then smashed them down, and finished them off in a moderate heat oven instead of frying again.

I top them off with low fat sour cream or a sprinking of sugar. Yum!

Sally Squires: Sounds delicious! Thanks much.

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Another Sodium Question: I know you can find low-sodium chicken broth in cans or boxes, but are there low-sodium options for bouillon cubes? I prefer to use bouillon, because it's more convenient to store, but I use a lot of low sodium recipes. I've never been able to find low-sodium cubes.

Sally Squires: HERB-OX makes a low-sodium boullion. If you know of others out there, please send them to me after the chat and I'll include in an upcoming e-mail newsletter. Thanks.

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washingtonpost.com: From the National Cholesterol Education Program: Estimate Your 10-Year Risk of Having a Heart Attack

Sally Squires: Here's the link for checking your 10 year risk of heart disease.

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Connecticut: We typically eat fairly healthy, but my husband eats cold cut sandwiches every day for lunch. I used to only be concerned that this was too much meat and too much salt. I usually buy turkey, with occasional ham or roast beef -- not the bologne-type stuff.

However, I recently read an article about how bad all of these are. It hadn't occurred to me that they were all so processed. I haven't been able to find any organic sandwich meats (one suggestion the article had).

So - a couple questions.

1. Are there really significant cancer risks from the daily sandwich?

2. If I could make/find an organic meat, is the daily meat sandwich O.K. (He keeps it to decent size sandwiches; he probably has meat 3-4 nights per week.)

3. What could I suggest as an alternative? He doesn't eat yogurt. I can't see him with a salad.

Thanks!

Sally Squires: There's nothing wrong with that sandwich that your husband is enjoying. You might be sure that he has it on whole wheat bread. (You can now buy whole wheat white if that's his preference.) And you might get him to sometimes have a tuna or other fish sandwich. How about smoked salmon on a coarse dark whole grain bread with some avocado, tomato and lettuce? Yum. Variety, sodium and portion sizes are what to look at here. You might also help him have a side salad or different toppings. And fruit for dessert would be great. Or a slice of cheese.

If you've got the time, you could also make a lean roast beef or lean turkey breast and thinly slice it. That's one way to control the sodium. (And it's harder to do even in the ham that you might make.)

This chat is making me really hungry today.

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Greenbelt again: Yes, I think that maybe I'm getting more firm. I certainly feel it in the legs when I climb steps or briskly walk for at least 20 minutes at a time. I'll keep up the exercising because I feel good doing it.

Sally Squires: There you go! Thanks for the added info and good luck with your efforts. Remember, it's the process and the habits. Focus on those and the results will come.

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Hot breakfast: I always like an egg beater omelet with some fresh basil in it. Sometimes I add some turkey deli meat. Only takes about 5 mintues.

Sally Squires: Good suggestions. Thanks!

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Austin, Tex.: My doctor told me to stop taking iron due to constipation association with diverticulosis. Now I find out we're getting way too much copper, associated (correlated) with Alzheimer's and believed to be due to extra we're getting from supplements. I can find a brand with no iron (one Walgreens type)and I can find a brand with no copper (women's Walgreens), but not a multivitamin with neither. Any ideas?

Sally Squires: I haven't seen much hard evidence on that copper connection with Alzheimer's disease. Check the label. I suspect that there isn't a whole lot of copper in that supplement. If you want, you can also do a search on IBIDS, the database run by the Office of Dietary Supplements at the National Institutes of Health.

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Alexandria, Va: For me, the secret to keeping one's weight in the normal range is to eat small portions, avoid preparing enough for second helpings when I cook, THINK HEALTHY, and not bringing snack foods home from the grocery store.

Sally Squires: Great suggestions, Alexandria. Thanks!

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Washington, D.C.: I started adjusting the amount of calories I eat in addition to exercise for my weight loss program. The problem is that I'm always hungry. I do well while I'm at work, but by the time I get home I'm ready to eat my entire fridge. I also notice I have been biting my fingernails, and I haven't done that in years. Is this because I'm hungry, and if so, what can I do to ameliorate this?

Sally Squires: You may need to eat more calories during the day. Also, see what happens if you have a healthy snack before leaving the office. Or if that's not possible, have one ready to grab the minute you get home. You may have to adjust either calories or activity. But I do know that if you're hungry all the time, you likely won't be able to sustain whatever it is that you're doing right now. Few of us can stick with that kind of uncomfortable feeling for long. Hope you'll let us know what you find.

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Fairfax, Va.: Sally, I'm sadly about to run to a doctor's appointment and have to miss the rest of your chat. I did want to share a great on-the-run breakfast I've come up with. I have about a 45-minute commute, and I've found that if I combine frozen berries, muesli, yogurt and soymilk in a tupperware container before heading off to work, by the time I arrive the berries are thawed and have kept the soymilk/yogurt cold. Healthy, yummy, and there's nothing like frozen berries to get me through the dark months of winter!

OK, I look forward to reading your transcript tomorrow! If any readers want to share immune boosting tips, I could sure use 'em right now, unfortunately! But I know adding the fruit to breakfast is good for me health-wise and weight-wise!

Sally Squires: Thanks for your tips, Fairfax. Sure hope that you feel better soon!

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Grilled cheese lover: I have always loved grilled cheese sandwiches, esp in the winter with some nice tomato soup but am not so crazy about the amount of butter you need to use to get it crispy. I found that you can use less than a tablespoon if you bake it! Sparingly butter two slices of bread and put on a cookie sheet (even better if you have a pizza stone). Put your cheese on each slice of bread (low fat of course - a combo of american, swiss and cheddar)and bake in a hot oven until the cheese gets bubbly and the edges are crispy. When it is done you just put the two sides together.

Sally Squires: What a neat idea! Thanks very much.

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Upper Marlboro, Md.: I usually take One-A-Day Weight Smart multivitamins. I recently saw a headline on the all-day news station stating that they did not do what they claim to do. I am now just taking them so I don't waste the money. Do you have any suggestions on multivitamins or do you even recommend them?

Sally Squires: One-A-Day was one of four dietary supplement makers who must pay a total $25 million fine for over-reaching on their claims. If you're going to take a multivitamin, choose one that has less than 100 percent of the daily value for all ingredients. Hope that helps. Thanks.

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Arlington, Va.: Multivitamin question: What is the best time of day to take the vitamin? If I take it in the morning, it hurts my stomach.

I have been taking them after dinner with a glass of milk but someone told me that's not a good idea.

Here is my anecdotal experience with vitamins. I never took them when I was younger, since I felt like I ate a varied diet. Now in my 50s, with challenges to a consistantly healthy diet (work schedule, etc) I find I feel better and get sick less often if I include a daily multivitamin for women (includes calcium etc for women's health).

Sally Squires: The experts say it's fine to continue what you're doing. Taking the multivitamins with milk may slow absorption a bit, but if it helps your stomach, then go for it. You might also try taking the multivitamins just before going to bed. Some people find that is easier on their stomachs. Another option: take it after a meal.

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Chatham, Ill.: I read recently in a national publication that the recommended daily allowance for Vitamin D is way too conservative. Could you comment?

Sally Squires: There's debate about this going on the scientific community. No telling for sure, but there seems to be a growing consensus that the recommended intake for vitamin D may need to be raised. So stay tuned.

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New York, N.Y.: I just read a previous post from someone who uses a yogurt maker. I too, started using one, after reading the book "French Women Don't Get Fat," where the author suggests making your own yogurt as a healthy way to lose weight.

I LOVE it! I share your love of greek Total yogurt and use that as a starter--it comes out tasting very similar. I like making my own yogurt so much that I told my family. They since have bought TWO yogurt makers so everyone in the family can eat it on a daily basis. My mom, who at first was resistant and favored the over-sweetened splenda-ized nonfat yogurts, will now not eat anything else.

I'm addicted as well! I love the fact there are no preservatives, and how CHEAP it is. Yogurt can get expensive, esp. if you favor the Total kind or other gourmet brands. Or eat a few cups every day (as I do).

You can add fruit, nuts, vanilla or any other flavor you want. I once made it with mashed bananas, cinnamon and walnuts. Yum! Recently I've started adding flaxseed to it as well to get more fiber and some healthy fat (I use skim milk for the yogurt).

I use the Donvier brand (no affiliation to the company) but my family uses another one - can't remember that name. We're equally happy with them.

Another plus? Plastic containers that are dishwasher safe, so you are helping the environment by not throwing out multiple containers with each use.

Overall - my favorite kitchen utensil. I cook very rarely, but always manage to make my yogurt portions for the week ahead.

Sally Squires: Thanks very much for your update on the yogurt makers.Sounds like a great gift idea. I used to have a yogurt maker in college. But they have changed a lot since then!

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Denver Colo.: Comment on vitamins. I take a multi-vitamin vitamin once in a while. I don't believe in taking extra vitamins...i.e., more zinc, vitamin C or whatever. One good multivitamin is ok.

Sally Squires: A lot of consumers feel the same way. Thanks for weighing in Denver.

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Sally Squires: Thanks to all for a wide-ranging chat. Today's winners are: the baked cheese sandwich submitter, Healthy breakfast, Charity dollars, Foodsaver and Plaintain lover. Please send me your name, address and please put winner in the subject line to leanplateclub@washpost.com.

Next week: stress eating. See you then. Unti that time, eat smart and move more with the Lean Plate Club!

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