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 Web chat. We're ordering in restaurant fare today and a lot of other topics for discussion. Also, check our Web site later today for a new study that will look at various popular diets. It's embargoed until 4 p.m. so I can't say more now.

The LPC e-mail newsletter should be hitting your electronic in-boxes about now. (Subscribe to this free weekly service at www.leanplateclub.com) Look for a new feature about healthier choices at some of your favorite restaurants. Also, look later this week on our Web site for a resource list that will allow you to easily check out the nutrition information for a number of popular restaurants.

Prizes today are:

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

"Prevention Fitness Systems Drop It in 30! with Chris Freytag" (also a DVD)

"The Reverse Diet," by Tricia Cunningham and Heidi Skolnik (Wiley)

"The Feel Good Diet," by Cheryle Hart MD and Mary Kay Grossman, MD (McGraw-Hill)

"Eating for Lower Cholesterol," by Catherine Jones with Elaine B. Trujillo (Marlowe)

"Fit and Sexy for Life," by Kathy Kaehler (Broadway)

If you're new to the LPC Web chat, here's the deal: regale us with your personal story of healthy habit change. Assist another member on this chat. Share a great tasting, healthy recipe (yes, please give credit where credit is due if this is not your original creation) or share a healthy food find.

Do that and one of these books could be yours. Winners are announced at the end of each Web chat.

(And in making this offering we are not endorsing any weight loss program or exercise regimen. It's simply a way for you to learn about the many resources available as you seek to eat smart and move more.)

Now on to the chat!

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53715: Dear Sally,

I wanted to report in on a new year's resolution. In addition to the usual "lose weight," I resolved to try a new recipe and a new fruit/vegetable each month. So far, I've tried pomello, spaghetti squash, Spanish tortillas, and Smoky Black Bean Soup (the fruit/veggie doesn't need to be expensive or exotic -- just something different). It's been a wonderful way to break out of my apples/bananas/carrots rut and explore some new, healthy foods.

Also, I found a healthy way to satisfy a chocolate craving. I make a berry smoothie (1 cup blueberry or strawberry with 1 cup milk in the blender) and add a packet of fat free hot chocolate mix. It's only 25 extra calories and is delicious.

Thanks for your columns and chats!

Sally Squires: Yum! Thanks for all these great suggestions.

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Washington, D.C.: I'm trying to eat healthier, and I'm confused about whole grain breads. What is the best choice? Are rye and pumpernickel also whole grains, or just 100 percent whole wheat?

Sally Squires: It is confusing, isn't it? So you can find some help from the Whole Grains Council. We'll post a link in a minute. This non-profit group has been working with industry to put stamps on whole grain foods as a way of making it easier for you to spot them in the grocery. And no, that pumpernickel may not be 100 percent whole grain. (This was a surprise to me too when I learned it a couple of year ago.) And yes, some white bread can be whole grain. (Thanks to a winter white whole wheat flour.)

Other good choices include shredded wheat cereal, Triscuits, oatmeal. There's a long list. Do look for whole grain wheat, whole grain barley, whole grain spelt, whole grain...well, you get the idea...as the first ingredient on the label. And brown rice and wild rice are other tasty whole grains. There's even a whole grain soup!

Hope that helps. Thanks for weighing in.

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Kansas City, Mo.: Sally,

My new healthy habit is drinking two bottles of water before I eat lunch. Even if I have to gulp them down before lunch (if I forget or just haven't gotten to it in the morning), I know that I will get 32 oz. of water before noon hits. That makes the afternoon water not seem so daunting. I know I need to drink water, but making it happen/making it a habit was difficult. Now I know I can do it.

Molly (lost 45 pounds and have kept it off for three years)

Sally Squires: Way to go on those 45 pounds, Molly! In addition to drinking that water throughout the day, it's also helpful to consume water-rich foods, such as soups and stews, fruit and vegetables, etc. They help you feel full on fewer calories as Penn State researchers have shown. Plus, try adding a glass of water WITH meals. The sodium in our food helps you retain the water and that also helps you feel full faster. Thanks for weighing in.

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Bethesda, Md.: Hi Sally, I was wondering if all protein is the same. I'm 25 weeks pregnant and can't stand the texture or taste of meat right now. I'm eating a lot of cheese, milk, beans, lentils, soy products and oat bread -- in addition to a whey shake each morning. I'm sure I'm getting enough protein but am I missing out on something special in the meat? I do manage a serving of salmon once a week. Any suggestions?

Sally Squires: Congratulations on the upcoming addition to your family. This is a very special time. And what you're eating sounds great.

Not eating red meat simply means that you might miss some iron and vitamin B12. But you can likely make that up with other foods and supplements. Tastes often change during pregnancy. Some vegetarians, for example, find themselves craving meat oddly enough, while some meat eaters, find that they can't stomach red meat. You might mention this change in appetite at your next doctor visit just to be sure that you have the nutritional bases covered with prenatal vitamins or other foods. Hope you'll let us know how it goes. Thanks!

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48104: Hi Sally,

I had a question about sugarfree gum. I like to chew gum between meals because it curbs my appetite. The sugarfree gum I like (Orbit) is 5 calories, 0 g fat, 1 gm carbs a piece. Is this a good non-snacking alternative, or is there a hidden danger I'm not seeing?

Thanks!

Sally Squires: No hidden danger that I know of. Sounds like a great strategy that is working well for you.

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New York, N.Y.: Hi Sally,

I want to make a comment about your column today, on eating out. Yes, there are choices at most chain and fast food places these days that don't do TOO much damage. And I don't mean to be naive, I know that many people with busy lives eat out a lot. But I have learned through experience that eating out all the time is usually the kiss of death when it comes to weight control and health. At some point, I don't WANT the healthy options at Cosi or Wendy's or wherever. I want "the good stuff." For me, one of the biggest and best changes I have made is preparing (and I don't mean elaborate cooking) of my own food for most meals. It's fresh, nutritious, delicious, and much healthier and more satisfying than any of the "healthy" options in fast food places.

Sally Squires: Hear, hear. Couldn't have said it better myself. When you make the food, you control what goes in it. And there's nothing better than that. But since 132 million people eat out every day, it's also important that they figure out the best choices to make while they do that. And in today's Lean Plate Club newsletter, look for some healthier options at Cosi. Thanks for weighing in.

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Washington, D.C.: Re: restaurant choices. I'm always interested when these types of reports come out and people are so horrified. I've long considered myself a calorie "nazi" of sorts. I'm typically well aware of the fat and calorie content of restaurant food, either because I've looked at nutritional information on the Web site beforehand or just due to general knowledge of the ingredients. I may not always pick the healthiest option, but at least I go into it with my eyes open!

Sally Squires: And I should note that Margo Wootan at Center for Science in the Public Interest is also quick to note that there are times when you eat out that you are celebrating and don't want to think about what you're eating. That's the point of the celebration. It's the routine eating out, however, that can sometimes get people into trouble without realizing it. And that's why CSPI and others think that having more nutritional information available would help a lot.

But as you'll see later this week on our Web site, I have put together quite a list of resources that are now available if you know where to look. Watch our home page for the posting. Thanks.

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Pace for BIG weight loss?: Hi, Sally. I currently weight 210 and need to lose about 60 pounds. It's been suggested to me that I can't do this in less than 18 months. Is it realistic to expect to be able to lose some or all of the weight more quickly?

Also, is it possible to make a small but visible change in one's weight (or at least appearance of well-being) in two weeks? I would like to look as nice as possible for an unexpected upcoming event but obviously don't want to do anything unhealthy. Thanks!

Sally Squires: Okay, let's take that last one first. Is it possible to really change your appearance in two weeks? Not really, although you get plenty of sleep, cut your hair and invest in some new clothes. That could make you feel better and when you feel better about yourself, you look better. But it's quite hard to make any major changes in this short amount of time. (Although a walking program during the next two weeks could also get your blood moving and give you a healthy glow.)

As for a healthy rate of weight loss: despite shows such as The Biggest Loser (where contestants are doing nothing but working out for hours per day) and the hopes of many dieters, a half a pound to two pounds per week is considered safe.

So conceivably you could lose that weight in 30 weeks. But weight loss rarely goes exactly as planned. And a slower weight loss, where you can really instill healthier habits, is likely to last longer than quick fixes. Good luck and hope you'll let us know how it goes.

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Frozen North: Hi Sally, I tried a great recipe from Caprial Pence ("Cooking with Caprial") that I made a bit lighter. Here goes:

Cook 1 lb (I made 12 oz) ziti or like pasta

In a large saute pan, heat a few T olive oil, saute 2 chopped shallots and 2 cloves of garlic, crushed

Add 6 chopped seeded plum tomatoes to the pan along with 1C fish stock - reduce by about 1/3

Add the cooked drained pasta

Add 1 lb smoked salmon and cook another minute or so

Add 1T lemon juice and 1/2 c sour cream (I used strained yogurt)

Easy-peasy, and definitely out of the ordinary pasta rut. I would think a few capers would be nice here, as would more than 1/2 cup yogurt for more creaminess.

Sally Squires: Sounds good and if you make this with whole wheat pasta and reduced fat sour cream or nonfat yogurt (such as Total) you could probably shave a few more calories. By the way, how many people is this recipe designed to serve? Thanks for sharing.

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Herndon, Va.: What's the difference between a dietitian and a nutritionist? Which one is the one I want to pay to go see?

Sally Squires: A nutritionist often doesn't have an official designation in many areas. It could just be someone, with little or no training, or someone with a doctorate in nutrition. They pay money for their license and put out a shingle. A registered dietitian, on the other hand, has to go through some special training and must pass a test administered by the American Dietetics Association. It would probably be fine to go to nutritionist who is recommended by a well regarded health professional, such as your physician. Otherwise, you might check the ADA Web site -- we'll post a link in a minute -- where you can search for a registered dietitian by zip code. Do ask, however, whether your insurance will reimburse for either visits and if the person you are seeing generally treats people who seek assistance with whatever problem you have.

In other words, there are some RD's who specialize in hospital-based care. Others who treat clients in an office.

Hope that helps. Thanks for weighing in.

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McLean, Va.: I need inspiration. When I'm bored, I eat. Well, I'm bored right now. Please say something to keep my mind off of food. I'm not hungry -- I just had lunch! Thank you.

Sally Squires: Get up! Take a deep breath. Roll your shoulders. And think what you had for lunch today? Did you eat enough? If so, go fix yourself a nice cup of hot tea. Or grab a large glass of ice water. You might also think about something really pleasant to do right now that isn't food related. Or just write us another message about some of the healthy food finds you discovered or walk around your office. Or call a friend. Or just think about how food doesn't have to be your refuge when you are bored.

Other suggestions out there?

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washingtonpost.com: American Dietetic Association (eatright.org)

Sally Squires: As promised, here's the link to search for registered dietitians.

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Silver Spring, Md.: Hey Sally. Since your article focused on eating out today, I'd like to share my favorite fast food treat. McDonald's ice cream isn't really ice cream. It is actually lowfat yogurt. The entire ice cream with cone is only 150 calories and 3.5 grams of fat (none of it trans). They're always yummy, even in winter!

Sally Squires: They are indeed. And that's a good example of treat with portion control. Thanks!

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Restaurant menus: I think requiring restaurants to offer nutrition information is a great idea, even if I would choose not to look at it (because I only go out when I want to treat myself and KNOW I'm splurging!). Why am I so enthusiastic about it? I have this feeling that having to print calorie and fat counts and make them available would encourage restaurants to make their dishes healthier -- and maybe even reverse the ever-expanding portion -- as they respond to what the new awareness this creates.

Sally Squires: A lot of people share this view, in part because that's what has happened with food companies and trans fat. It will be interesting to see what the experience is in New York City, which implements menu labeling later this year. Thanks for weighing in.

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Rockville, Md.: Hi Sally -

While I agree with you and the poster from N.Y. that it's better to eat food prepared oneself (and I actually enjoy it more too), I'm living proof that it is indeed possible to lose weight and keep it off (55 pounds for four years now) while eating at a lot of fast food and "casual dining" establishments. It really is a matter of choosing wisely, which is getting easier and easier due to the increased range of items at both types of restaurants. I've learned to ask for nutrition pamphlets, check the Web before going out, and use my Weight Watchers dining out guide before making a meal choice. So, dining out doesn't have to be the "kiss of death" at all to a successful weight loss or maintenance program. Just my 2 cents.

Sally Squires: A great two cents it is. In fact, you remind me of another Lean Plate Club member who eats out four to five times per week and also managed to lose about 60 pounds by learning to make very careful choices. (And yes, she also did a lot more physical activity too!) Thanks and congratulations!

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Chicago: I almost always pack a lunch for work, for health and economic reasons. As a vegetarian (fish is okay), I find it nearly impossible to eat healthily at any of the chains like Cosi, because all of the "healthy" options include chicken or have too few calories to be a reasonable way to get me through the afternoon. Any suggestions for places/items I may have overlooked? (Thanks, and I love your column, too -- I often forward it to my nutrition-confused father...)

Sally Squires: One of the healthy items that I found at Cosi is Light Turkey, but that's not going to probably appeal to you as a vegetarian. Therefore, looks like you just gave me an update to next week's LPC e-mail newsletter. In the meantime, you might check out their noncream based soups. As I recall, they used to have a pretty good minestrone.

Hope that helps! Thanks.

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Chicago: In response to Silver Spring - I also love McD "ice cream" as a quick, not-that-high calorie treat. Also, to control portions - almost all frozen yogurt/ice cream shops offer a kid's size (even if it's not on the menu) - which is what I always order - it fills the craving for sweet without the question of "do I want all of this?"

Sally Squires: Those kids' menu items are really good portion size options for those of us who are not technically "kids" any more. (At least in age!) Ditto for ordering appetizers as entrees. And I am a fan of the growing number of restaurants in the D.C. region that offer tapas -- Spanish appetizers and small plates, although one does have to pay attention to how many of these one indulges in! Thanks.

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Silver Spring, Md.: Dinner tonight is one of our favorites, and extremely healthy, so I decided to share:

2 lbs. boneless skinless chicken breast

1 large container Total Fage 0% fat yogurt

1 Tbsp red pepper sauce (we like it spicy - adjust as necessary)

Mix pepper sauce with yogurt to make a pink colored paste. Place chicken in a baking dish a spoon all the yogurt on top covering the chicken. Let marinate at least 4 hrs, or overnight. Bake 30-40 mins at 350.

This is enough for dinner and several lunches. It's great with rice and a side of vegetables. The sauce turns into a cream sauce consistency, almost like alfredo, that can't be beat. Yum!

Sally Squires: Yum! Sounds great. Thanks

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Herndon, Va.: Sally, I've posed this question twice before and have not heard your response. What do you think of intuitive eating, also known as mindful or conscious eating? For those of who have experienced binging backlashes from deprivation and restriction while dieting, this seems like a sane approach that allows for "legalizing" of foods while staying true to hunger and satiety signals. I'd like to hear your view on this as well as ask that you share any info you might have gleaned about this from nutrition journals, experts, etc.

Sally Squires: Thanks for your persistence Herndon. Sorry if I haven't answered before. I've written a column or two on mindful eating or intuitive eating. It's quite an interesting and valuable concept. The most recent book that I know of about this idea comes from Cornell University's Brian Wainsink. I've offered that book as a prize on this chat once or twice. The only thing that I would caution with intuitive eating is that listening to when your body is really hungry can be a challenge for those who have consistently over-eaten for a long time. It may still require learning how to do this effectively, which makes food records and measuring portions and counting calories still important.

As for mindful eating, too many of us (me included sometimes) tend to eat at our desks or in the car or in front of the tube or our computers without really focusing on what we are eating. So we never really enjoy our food, or cue into important satiety signals.

Hope that helps. Thanks!

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Rockville, Md.: Hi Sally, I was wondering if you could settle a dispute. Does diet cola cause you to gain weight? A friend tells me even though there are zero calories it still causes weight gain. Is this true, and if so how does it happen?

Sally Squires: No. That's an urban myth. Too many calories, not diet drinks, help increase weight. I think this myth originates from the question of whether sugar substitutes can stoke appetite. I've seen no valid evidence to suggest that they can. Hope that settles the question. Thanks for asking!

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Chicken recipe: That recipe sounds great, but can I ask what the chatter means by "red pepper sauce"? Thanks!

Sally Squires: We'll find out.

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Forestville, Md.: I just wanted to say that for Lent I am giving up sodas. So far I've lost 3 pounds which isn't much but slow and steady wins the race right?

Also, I also use chewing gum as an appetite suppressant and it also helps with the sugar craving I get from missing my daily soda.

Sally Squires: Since Lent just started a couple of weeks ago, three pounds is pretty impressive from making one small change, don't you think? And that's two votes today for the appetite suppressing benefits of chewing sugarless gum. Thanks!

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Ashburn, Va.: Hello Sally! I don't know if you remember me, I wrote in a while ago saying how I hate exercise, even walking. Well anyway, I found your article on NEAT offices and exercising, and I started doing that - adding little bits every day (taking the stairs, parking far away, squirming under my desk). Additionally, I started eating very small bites of my food and trying to eat slower. Well all of this together, I've been losing weight! I just wanted to say thank you for the encouragement, and to say that if I can find ways to "exercise," anyone can!

Sally Squires: Fantastic Ashburn! And thanks for letting us know. You will likely be very interested in something that the Lean Plate Club is hoping to launch in April. Details are still being worked out. But watch this space for more. And for those who haven't seen LPCer Lois Yurow, do take a look at the NEAT video that she did for us on her home office. I like to point out that I am standing right now as I host this chat and hope to soon be walking myself on a treadmill. At home, I've been reading on my stationary bike and hopefully will soon have a computer hooked up to either that or a treadmill. I think this is an idea whose time has come! Thanks.

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Rockville, Md.: Thanks for so many great columns and chats!

My car finds its own way to Starbucks and I have been trying to find substitutes for my favorites there. I am very fond of their fruit and cheese plate. To make my own, I substitute Laughing Cow Light cheese for the cheese and Oprah's recommended Wasa crackers for the bread, add apples, oranges, grapes, etc. and I am a happy camper for lunch!

Sally Squires: Great suggestions. Let me add a couple more: Kavli Crispy Pesto Crispbreads. They're very tasty, contain whole grains and just 20 calories per slice. I'm also a fan of Ryvita. They come in savory and a sweet version that is great for an afternoon snack, particularly with that Laughing Cow cheese.

Thanks!

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Hartford, Conn.: Did you get the latest issue of the Nutrition Action Newsletter (Ctr for Science in the Pub. Interest)? The amount of daily potassium looked impossible to achieve; most foods have so little per serving. Any thoughts?

Unrelated -- has anyone ever tried making a cake (instead of cupcakes) using the pumpkin and cake mix recipe?

Thanks!

Sally Squires: Yes to both! Pumpkin can be used in cakes (and a number of Lean Plate Club members report good results with this.) Also black beans can be used in brownies. As for that potassium, fruit and vegetables will get you there every time. If you eat the recommended servings daily -- now 2 cups of fruit, 2.5 cups of veggies -- low potassium in your diet should not be a problem. (Unless you have other health issues.)

Thanks for weighing in.

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Winona, Minn.: My three observations:

-To McLean, Va. -I read this quote somewhere recently, "If hunger isn't the problem, then food isn't the solution." This helps me to stop and think about why I want to eat and hopefully delay eating when I'm not truly hungry (which can be often!).

-Eating out in restaurants-By being prepared: checking out web sites or menus, planning what to order in advance, ordering dressings/toppings on the side, planning on taking half (or more) home all make it much easier to eat out sensibly. I have a question though, how accurate do you think the nutrition listings really are?

My recent food find is Laughing Cow Light cheese wedges. Only 35 calories and two grams of fat per portion-controlled wedge and it can be spread very thinly on reduced fat Triscuits. They come in different flavors, too. It's a satisfying late afternoon snack when I really don't want to see any more veggies or fruit!

I'm down 35 pounds since October with watching what I eat and walking a minimum of 10,000 steps per day. Yea!

Sally Squires: Way to go! That's fantastic! Thanks Winona.

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Rockville, Md.: Sally, After reading the articles on restaurant servings and calories, our girl's night out has changes drastically. Our weekly outing has shifted from four giant portions of individual meals that were never finished -- to selecting two entrees and splitting them. We now clean our plates, save calories, save money, don't feel wasteful and don't leave with leftovers that end up in the trash. We're so glad we read Lean Plate Club!

Sally Squires: Now there's a way to have your restaurant meal, girls' night out and to enjoy it too! Way to go. Thanks much.

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Bethesda, Md.: Dear Sally,

I recently visited several area schools to observe the lunch options for the students and was disgusted at what I saw! Nothing but fried foods, white bread sandwiches, dried carrots nobody would eat, yogurts full of sugar, artificial colors and corn syrup, etc....If we love our children and want them to thrive and grow strong, why do we allow schools to feed them nutrient-lacking lunches? Will it take an act of Congress to provide our children with healthy foods to help their minds and bodies reach their God given potential? We as parents need to take a bold vocal stand when it comes to the health of our children. Do you have any thoughts? Thank you!

Sally Squires: In fact, there is a growing drumbeat to improve school lunches (and other foods.) Kelly Brownell, Director of the Yale University's Rudd Center for Food Policy and Obesity, is testifying before a hearing today before Senator Tom Harkin. Make your interest known to your public representatives. I've covered this area for a long time and it seems that as the obesity epidemic rages on, people are listening and looking for solutions.

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SERIOUS QUESTION!: This may sound like a funny question, but it's something I really wonder about. I have an incredible sweet tooth but am trying to cut out sweets in an attempt to lose weight. However, recently if I want a cookie, I'll "eat" the cookie by just chewing it up and then spitting it out so that I don't really "eat" it. What is the effect of this - am I incurring any calories, fats, sugars, etc by doing this? Thanks!

Sally Squires: If you're eating but not swallowing, you're not getting calories, although your teeth are still being exposed to the sugar. So brushing afterwards would be important. And it worries me a little that this is a step short of purging that people with bulimia do. Might you get satisfied by chewing some sweet gum? Or by having a cup of tea with a dab of honey? Or how about having a delicious piece of fruit? Just some thoughts...

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Philly: Pertaining to healthful food eating out, I love Panera's black bean soup. It has a great taste (not too spicy, but some zing) and has one gram of fat, 11g of fiber, and only 160 calories. It's actually my favorite black bean soup -- anywhere! (I do not work for nor have any vested interest in Panera.)

Sally Squires: Thanks Philly!

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Silver Spring, Md.: I found a fun way to get my boys to like a healthy drink option. We had a smoothie making contest with my husband as the judge.

I bought assorted frozen fruit, vanilla yogurt, and let them use honey or Splenda to sweeten. They pretended to be on a "cooking" show and made their smoothie.

Downside..I lost to my oldest son

Upside..they now choose smoothies for breakfast sometimes instead of cereal or Pop-Tarts!

Sally Squires: That's a great way to get your kids interested in better nutrition and a healthy breakfast, not to mention some kitchen skills. Oh yes, and most importantly, it sounds like a fun family activity! Thanks much for weighing in.

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Minneapolis: In addressing precocious puberty, additional links have been found between precocious puberty and environmental toxins, especially those in plastics. I attended a talk that a pediatrician gave on precocious puberty. She said that when she reviewed the research, most information pointed to environmental sources. While obesity would logically lead to early puberty in girls, we also need to take a serious look at our industries and how they are affecting hormone levels in young girls. The most striking part of the research on precocious puberty is the disparities of incidence between racial groups. While I don't have the numbers in front of me, I remember seeing them and being shocked at the vast differences. T-tests aren't needed to see the significance of the findings.

Sally Squires: Thanks for weighing in Minneapolis. And for those who have not yet read their e-mail newsletter today, I included a new report about precocious puberty in overweight kids.

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Washington: I wanted to thank someone from a recent chat who suggested putting a teaspoon of cocoa powder (the kind without sugar) in a cup of hot milk as a snack. I've been drinking two cups of milk a day to try to increase my calcium intake, and the cocoa was a great way to have it in the evening, while adding only 20 calories! And really, it tastes wonderful without any sugar -- I never would have expected that!

Sally Squires: Thanks for reporting back! And that's one of the things that I enjoy very much about the Lean Plate Club. We all learn from each other, me included!

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washingtonpost.com: The Whole Grains Council

Sally Squires: As promised, here's the link to the Whole Grains Council, which recently noted that they have awarded stamps to 1,000 products. With that number, we should all be able to find some good choices.

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Arlington, Va.: I like to buy frozen strawberries (instead of fresh ones) because they are cheaper and keep longer. But I was wondering if eating frozen berries is as good as eating fresh fruit?

Sally Squires: Studies suggest that frozen, canned, fresh and dried have the same nutritional advantages. (Although you may get added sugar with some products or added sodium with others.) But unsweetened frozen berries or other fruit is a great way to get some good nutrition without spending a lot of money. And that fruit lasts a long time in the freezer too. Thanks.

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Atlanta: Dear Sally,

First, I have to say that I love your column. Keep up the good work.

Nuts are one of my favorite foods, which I understand to be healthy with their high levels of unsaturated fats. But one of the peanut products that I eat regularly is roasted in hydrogenated palm oil (a dirty devil of a fat!). How dangerous is this for my health? How much trans fat am I consuming? I remember reading in one of your columns that nuts with their high fat content don't absorb much oil in either case. Should I then not worry about the palm oil?

Sally Squires: Nuts are so high in fat that they apparently don't absorb the oil they are soaked in. So it's likely more important to worry about the portion of peanuts that you enjoy rather than the oil. This doesn't necessarily hold for other lower fat foods, however. Hope that helps. Thanks for asking.

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Red Pepper Sauce: Hoping I get this in before this chat ends...

I posted about the chicken recipe. I use a Korean red pepper paste or an African red pepper paste obtained at the Korean market and Whole Foods respectively. I think this would work with any spicy and flavorful sauce - an Italian pepper sauce would also be something I'd try. Hope that helps.

Sally Squires: You made it! Thanks much.

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Sally Squires: Thanks for a wonderful chat today, with wide-ranging topics. I'm writing for today's Web site--look for a story at about 4 p.m. and tomorrow's paper--so have got to run.

Winners today are (and you know this is hard, because you're all winners in my book!)

Family Smoothies, Kansas City, Rocvkille (for weight loss and restaurants), the first poster posted on this chat; Ashburn and Dinner Tonight. Please send your name and U.S. postal address to leanplateclub@washpost.com. And please put winner in the subject line.

Until next week, check our Web site for updates on news as well as the list of nutrition information in some of your favorite restaurants.

See you next week. Thanks to all! Eat smart and move more with the Lean Plate Club!

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