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. It's supposed to hit about 60 degrees here in D.C. so maybe spring is finally arriving.

We've got a lot that I want to share with you. Today's e-mail newsletter should be hitting your electronic boxes right about now. There are links included to the new Fruits and Veggies -- More Matters campaign that launched this week and is designed to get us all to eat more of these great foods.

Look for the juggler to start appearing on some of your favorite products. When you see it, you can be assured that each portion not only provides a serving of fruit and vegetables, but is also low in fat, reduced in sodium, and won't provide much added sugar (or sugar substitutes.) It's also likely to have a good slug of fiber.

Have you got a great way to eat more fruit and veggies? You may want to enter the national contest sponsored by the Produce for Better Health Foundation. (You can find info about how to do that in today's Lean Plate Club column.) The two top prizes are a weekend at the Culinary Institute of America with your family. Runners-up are getting some cash prizes that may also be of interest. There will also be one winner chosen from each of the 50 states for a smaller cash prize. So good luck to all who enter.

Also: back by popular demand -- the Lean Plate Club Fit for Fun Family Challenge. (I swear we'll never have a title that long again!) You can check out last year's challenge at a Web site that we'll post in a minute. This year's challenge is scheduled for May. We're looking for two things:

1. Got a photo of you and your family being active in a creative or fun way? We'd love to post it on our Web site. So please send high resolution digital photos to leanplateclub@washpost.com. And please include your name, phone number (best times to call you) plus names of those in the picture as well as their ages. Include a brief description of the activity in your photo and how you came to do it.

2. We're looking for a local Washington, D.C. family to photograph on April 21 or 22 as they do some activities. (You don't have to be super fit to do this, but you and your family do need to be ready to have some fun and be active while we take your pictures.) If you'd like to participate, please e-mail me at the usual address: leanplateclub@washpost.com. And of course, include a bit about your family, where we reach you by phone and why you'd like to do this.

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washingtonpost.com: 2006 Lean Plate Club Fit for Fun Family Challenge

Sally Squires: As promised, here's the link where you can see last year's Family Challenge. This year, the challenge is scheduled to run in the first four weeks of May. We'll also be following families as they take the challenge. So if you'd like to be part of that too, you know the deal: send me that e-mail message to leanplateclub@washpost.com.

Prizes today are:

"CalorieKing Nutrition and Exercise Manager"

"The Biggest Loser Workout 2" (DVD)

"Crunch Workout Bikini Body" (DVD)

"Push Pull DVD," by the Women's Health and Fitness Network

As always, here's the deal. Assist a member on this Web chat. Regale us with your story of successful habit changes. Share a great recipe or healthy food find. And one of these prizes could be yours. Winners are announced at the end of each Web chat.

Last, but not least: let's give a warm welcome to readers of the Green Bay Press Gazette. One of the latest newspapers to join the Lean Plate Club. We're delighted to have you with us. The Lean Plate Club column will be featured both on the newspaper Website and in the paper each Thursday. So all you Green Bay readers, please look for it there. (And you should know that it was your requests that prompted the Press Gazette to subscribe. So thanks for spreading the word.)

Now on to the chat!

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Haifa, Israel: Hi Sally and LPCers,

I'm a longtime reader but first-time poster, and I'm posting to celebrate the fact that yesterday at the gym I found out I've lost a kilo and 2 percentage points of body fat, and lowered my resting pulse and blood pressure since New Years! Apropos today's column about fruits and veggies, here's a tasty, quick and easy Israeli recipe that has helped me achieve all these improvements: Shakshooka. Traditionally it's a breakfast food, but I love to eat it for dinner after the gym.

Ingredients:

2 tablespoons olive oil

1 medium onion, diced

1 tablespoon dried thyme or several sprigs fresh thyme

2-3 medium tomatoes, diced

1 small red bell pepper, diced

Lots of paprika (for color)

3 whole eggs

Fresh chili pepper or chili flakes to taste (optional)

Crusty whole wheat bread or pita

Heat olive oil on medium-high heat in a small frying pan and add onion and thyme, stirring until the onion is translucent. Add the tomato, red pepper, chili, and paprika, turn down the heat a bit, and cover the pan. Simmer for 8-10 minutes, occasionally mashing the tomatoes with a wooden spoon -- you're going for the consistency of a chunky marinara sauce. Uncover and hollow out three small depressions in the tomato mixture and breaking the eggs into the depressions. Do not stir or break the yolks!!! Re-cover and continue cooking on medium until the eggs are done to your liking -- I like to take it off the heat while the yolks are still runny. To serve, simply put the pan on the table and scoop up the shakshooka with the bread or pita. Even in restaurants here, this dish comes to the table in the frying pan. Serves 2 but quantities can easily be adjusted up or down.

Thanks for the column and the chats every week!

Sally Squires: Congratulations Haifa! And thanks for taking the plunge to post. You're not only expanding our culinary horizons, but you've given us an inspiring example. And for those who need to watch their cholesterol counts, be sure to split with great sounding dish (as Haifa does) with one or two people. You could also use egg substitutes or egg whites, although it won't have that wonderful look that a yolk includes.

Thanks again Haifa!

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Compulsive Overeating: This year I started a graduate certificate program that my full-time employer is paying for. The classes are tough and my work schedule is hectic and I am finding I am often under stress. The other thing I discovered is that I deal with stress by eating compulsively. I think I always have but now that I am under stress more often it is becoming a real issue as the scale creeps steadily upward. I need help with this.

Can you and the chatters recommend a good book on the subject? Something that is smart and not too... touchy-feely? I am a biologist with a specialty in animal behavior so something that is heavy on the physiology and the psychology would be great. Thanks.

Sally Squires: There are several volumes that you may find helpful. "Mindful Eating" by Brian Wansink is a recent book. Also the LEARN program by Kelly Brownell, PhD. features a quiz on eating -- Kelly let me include it in "Secrets of the Lean Plate Club" -- that is quite helpful. The LEARN program also uses some behavioral techniques that you may find useful.

"Changing for Good" is another classic that can help whether you are trying to eat better, work in regular exercise or do other habits changes, such as giving up smoking.

And if nighttime eating is a particular problem. You might want to check out "Night Time Eating Syndrome" book by Albert Stunkard and some other authors. It's in paperback.

"Volumetrics" by Barbara Rolls would also give you some healthy food that are quite filling to focus on, which might also help you feel full with fewer calories.

Other suggestions out there? Please send them our way.

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Richmond, Va.: I know this sounds like a no-brainer, but it works for me: to increase my consumption of fruit, I cut it up ahead of time into bite-size pieces. As much as I say I'll reach for an apple, I'm much more likely to eat it if it's already cut up into easy-to-eat pieces. And it REALLY increases my husband's consumption. First thing I do each morning is wedge apples and oranges for the day. Later if they aren't already cut, it'd be easier to reach for a cookie...

Sally Squires: This is such a simple and smart idea. But then sometimes it's the simplest ideas that really work best. Thanks for weighing in Richmond.

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Washington, D.C.: For those who don't often pack their lunch, Subway has a great way to eat healthy during the day.

I usually get a six inch "Veggie Delight" sub with a bag of diced apples and iced tea for less than seven dollars.

It has virtually no fat calorie intake and gives fantastic energy for the gym in the evening.

Sally Squires: Sounds delish, as Rachel Ray likes to say. Plus, it has staying power. And I'll bet that you get at least one serving, maybe two of veggies in that sub. Plus you probably get a serving of fruit in that bag of sliced apples. Thanks much!

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Silver Spring, Md.: I drink a lot of water every day -- no soda. Instead of water with lunch I try to have a V-8. More filling and I get some needed veggies.

Sally Squires: Yep. That V-8 is a great choice. For those who need to stick with lower sodium, there are some reduced sodium V-8, although you may need to add some pepper or Mrs. Dash's for flavor. Did you know, by the way, that Tabasco has a fair amount of sodium in it? That was a recent surprise to me...I thought it was just spicy -- not salty.

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West Hartford, Conn.: Does adding raw instant oats to a smoothie have nutritional value or do the oats have to be cooked?

Sally Squires: Those oats should add some good fiber to your smoothie. They do not need to be cooked to provide nutritional value. Wheat germ is another good addition, by the way. It's particularly rich in vitamin E, a powerful anti-oxidant.

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Downtown: I had a spinach & tomato salad for lunch today with lime juice for dressing and plain nonfat yogurt for protein and calcium. I know this type of meal is good for me and will take the pounds off, which I really want. And it gives me room for a more satisfying dinner. When will the cravings for "bad" food ease up? I think about pizza and burgers all the time. Having one does not make the craving go away, it only makes me one another one that much more!

Sally Squires: How long have you been trying this healthy, new regimen? It takes time to slowly build new habits. And you may never completely lose your craving for those less healthy foods. So perhaps you want to think about sometimes having healthier versions of them. You might make a whole grain pizza at home with lots of veggies and a bit of cheese. Or perhaps you could try a lean burger with a big juicy Beefsteak tomato, lettuce and some baked "fries." You could also try a veggie burger. Or a chicken or turkey burger (without skin ground in which adds a lot of fat. ) Or you might try a buffalo burger.

There are lots of options. The point is to see this as long term habit change, which it sounds like you already understand. Good luck. And hope you'll update us on your progress.

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Veggie Servings: How do you calculate serving sizes for veggies when items are mixed together? For example, I had homemade lasagna for lunch. The sauce was made from two cans of crushed tomatoes and two packages of fresh mushrooms and the filling was cheese and chopped spinach. How do I figure out how many servings of veggies this counts as?

Sally Squires: Those combination foods can be a bit tricky to calculate. Depending on how many people this lasagna serves, it sounds like you can figure at least one serving of vegetables per person, maybe a little more.

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Bethesda, Md.: Hi Sally, I am still reaping benefits from your "Secrets". Here is an exercise tip. I have stairs in my house up to my bedroom, down to the basement. Although, I am 62, I do not hold the railing as I climb the steps. Instead, I suck in my abs and engage them more with free hands as I climb the stairs. In doing this, I am strengthening my abdominals and it also helps my balance as I am getting older. Trust me, carrying the laundry basket up the stairs also become easier. Small tip, but it truly works, especially on house-cleaning day.

Sally Squires: I'm delighted that you're enjoying "Secrets of the Lean Plate Club." While I'm the official author, the credit also goes to many of you who are also included in this book. (And the paperback version comes out on April 4. By the way, if any of you would like your copy signed, we've worked out a system for you to send your copy to me for signature and then I can send them back to you or on to whoever you'd like. Also, in April, we will be having a book signing here at The Post for many staff authors. More details to come.)

And as wonderful as that stair climbing sounds, for those who may not be as well balanced, be sure to be ready to grab the railing if needed! Thanks again.

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Portland, Ore.: Sally - In the quest to eat more veggies and have more variety (esp. during winter months), I've discovered and fallen in love with roasted tomatoes. You can use almost any kind of tomato, from large cherry tomatoes ("cocktail" tomatoes at TJ's) to romas - and the great thing is, they don't have to be perfectly ripe. Just cut the tomatoes in half from stem to bottom, spread them cut side up on a baking sheet, drizzle them with a little olive oil, a bit of salt, pepper, dried or fresh herbs as you like, and roast them in a 400-degree oven until they start to collapse, shrivel and darken a bit, usually about 1 1/4 to 1 1/2 hours. You can roast any quantity you like (just one layer at a time in the pan), and they'll store tightly covered in the fridge for several days. Use them slivered or chopped in salads with crispy greens, in sauces, in soups, polenta, rice - you name it. They're wonderful, rich-flavored, tart and sweet at the same time. A great way to liven up the same-old, same-old dishes.

Have a great day, LPC'ers everywhere!

Sally Squires: Roasting is such a wonderful way to enjoy vegetables -- and many types of fruit. It caramelizes the natural occurring sugars in produce and just makes them taste so wonderful. I have friends who often roast fennel. Another delight!

Thanks for weighing in.

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Ithaca, N.Y.: Hi Sally!

I'm on a limited budget and wanted to share some ideas I use often to cut down on my costs while still eating healthfully:

1. I've started making my own salad dressing. Instead of buying big bottles that I get bored with and eventually toss, I can make small batches that use moderate amounts of healthy oil (or even no oil at all!). Creamy lower-fat dressings are easy to make without nasty stabilizers and fillers. Just use low-fat buttermilk or plain non-fat yogurt. Speaking of which....

2. Plain non-fat yogurt is great stuff. Really versatile -- can sub in for sour cream, be used as a meat tenderizer (e.g. tandoori chicken), eaten with a drizzle of honey or jam for breakfast....I typically get whatever is least expensive and am going to start making my own yogurt (may splurge and use good Greek yogurt for starter once I get the hang of the process).

3. To extend my tuna/chicken salad healthfully, I add in a equal amount of chopped fruits and vegetables, like:

-celery, grapes and apple (Waldorf with protein!)

-cucumber and tomato

-mango, minced ginger and cilantro (kind of a tropical twist)

Thanks for the inspiration every week (from you and the many posters!)

Sally Squires: These are wonderful ideas, just another example of how you don't have to spend a lot to eat healthfully. Also, let me point out that you are not only controlling the fat in your salad dressing, but you're also likely reducing a lot of the added sodium. Ditto for added sugar in yogurt, but not found in the plain varieties.

Thanks for being one of our inspirations this week!

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Alaska: Hi Sally,

I am a typical American that likes to make a meal in 5 minutes and also hates to eat breakfast so here is my tip to get more fruits:

I buy a case of lite, lowfat yogurt at Costco or Sam's Club and use 1 yogurt (100 cal) and blend it with fresh or frozen blueberries and strawberries, 1 banana and add a cup of soy milk. Put in the blender for a fruit smoothie. I try and use at least 3-4 fruits since it may be the only fruit of the day.

My tip to eat more veggies, I like to stir fry 1/2 chicken breast in a bit of canola oil with 1 zucchini, baby bell peppers, 1 onion, 1 garlic bulb, sliced ginger, broccoli and cauliflower. If you have the time, do a meat rub for the chicken while you are chopping the veggies. I use turmeric, cumin, coriander and a splash of rice vinegar. I add a bit of soy sauce instead of salt at the end. Make sure and get the oil good and hot so the veggies stay crisp.

Sally Squires: You are making me hungry, Alaska! What great ideas. And yet more examples of healthful eating without a lot of time or money. Thanks very much.

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Plate "Decorating" is Healthy: Hi Sally; Thanks for the continued great chats. I find a very easy way to get reluctant family members to eat more fruits and vegetables is easily remedied by decorating each plate with some fruit garnish..like a few leaves of greens like arugula or endive or romaine with some beautiful blackberries, thin slices of mango or papaya or pear...clementines..make for endless opportunities to get at least one or two servings added. Crushing a couple almonds or pine nuts on top really makes it look great and it works. Use whatever you have but berries seem to light up any dinner plate.

Sally Squires: They sure do, don't they? And I slipped some tarragon into my son's chicken sandwich last night. He really liked the flavor. We topped the chicken breast with some low-fat cheese, a teaspoon or two of guacamole, some chopped Bibb lettuce and rolled it in a red pepper wrap. Yum. Who needs Chipotle? Plus, it was really fast to make.

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Seattle: Sally, you are so right about making leaner, healthier versions of the stuff we call junk food. I've been subbing garden burgers for hamburgers, pita or tortilla-based pizza for the real thing--in the latter case veggie "pepperoni" is a real boon. Use low-fat cheese. The cravings really are satisfied, plus I feel good about what I've just eaten! And, by the way, when you do indulge you may find it hurts. I had the first cookie I've had in a while the other day and almost went comatose a half-hour later. A fruit or yogurt or raw veggie snack doesn't do that

Sally Squires: It doesn't, does it? And let's remember that there is some wonderful fruit starting to hit markets. Grapes are a sweet alternative to other desserts. Cherries won't be far beyond. And I've come to really enjoy adding sliced kumquats to fruit salads for a surprising flavor -- a bit tart, but a nice alternative to the mix with sweeter fruit.

Other suggestions out there?

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Bethesda, Md.: Burger substitute

I have the same problem with craving a burger and fries! But I make an excellent slimmed down version at home.

Season one Jennie-O turkey burger patty with grill spice and cook over medium-low heat until done in a non-stick skillet. You may need a spray of Pam. Top with Trader Joe's lite cheddar cheese slice. Add tomato slices, pickles, lettuce, mustard and other topping to taste but avoid the mayo. Serve on a toasted 100-calorie English muffin.

Trader Joe's also has awesome garlic fries that you can bake and are not so bad if you are very careful about portion size. I think one portion is only a dozen or so. But it takes the edge off for me, and my dinner is only about 10 points. With a light lunch and breakfast, I always have at least that many left over.

Sally Squires: That sounds great. And let's not overlook just slicing a small "new" potato or a baby sweet potato and either baking or sauteeing in a little olive oil spray on the top of the stove. They're a quick, healthier alternative to fries. And are not very high in either calories or fat (if you don't get carried away with the olive oil!)

Thanks for weighing in.

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Minneapolis: Hi Sallie and Friends:

I agree with Richmond, Va.; if on Sunday, I cut up fruit, I will eat it through the week. My current thing is combining two fruits. My current favorite is pineapple and grapes.

Thanks for the column, I now always look forward to Tuesdays and going out to lunch with friends.

Sally Squires: Thank you for weighing in Minneapolis. Sounds like you have the beginnings of a Lean Plate Club chapter up there in Minneapolis, where you're likely following the Lean Plate Club in the Minneapolis Star Tribune.

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Alexandria, Va.: This might sound weird, but it is soooo good. I use PB as a condiment like mayo or mustard. One example: take a whole wheat wrap (La Tortilla brand is wonderful), smear on crunchy PB (I use organic), then line up baby carrots on the PB and pile on a ton of salad mix (the herb kind is good). Roll up. It is a wonderful sandwich. Crunchy and satisfying. I just had mine with a Stoneyfield French vanilla yogurt as "dessert." You can also use raisins and sliced apple the same way, and I imagine there are lots of other variations.

Sally Squires: Yum. It also reminds me of the combination of peanut flavors that you can get in Thai or other Asian food. My mother used to make us grilled cheese sandwiches with a slice of pineapple. (This is one combination that you either really love...or hate!) But these contrasting flavors can be quite appealing to the taste buds. Thanks for weighing in.

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Stress Eating: I am in the horrendous process of receiving admissions decisions from graduate schools, and in the past I have had a problem with stress eating. Now when I get that feeling of dread before I open the mailbox, I pause and tell myself that whatever's in there won't have any effect on what I eat. If I get accepted, rejected, or wait listed, I will still have a healthy dinner and life will go on. I've found that going to the gym before I check the mailbox also helps, as I'm simply too tired to let it bother me too much then.

Sally Squires: Very smart strategies! During those workouts, you're also generating some endorphins -- healthy, naturally occurring opiates -- that are very good in boosting mood. Sounds like you're well on your "weigh" in your own personal graduate school. Our fingers are crossed for you. Hope you'll let us know how it goes. Thanks!

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At work but also in your chat: I keep all of my fruit outside of the refrigerator in bowls on my counter. Because I have a small kitchen this takes up a lot of room. So I have an incentive to eat the fruit so I can get rid of the bowls -- and since it's available I eat that instead of other stuff. Two years ago I lost 40 pounds and have kept it off since June 2005.

Sally Squires: Congratulations! Sounds like you're a candidate for our successful losers feature, which we are about to update on our Web site. If you -- or others -- would like to participate, please e-mail me at leanplateclub@washpost.com. Please put successful losers in the subject line.

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Arlington, Va.: Hi Sally,

I am a mother with 2 kids and a hectic schedule (Aren't we all?). I want to include more fruits and veggies in my kid's and husband's diet, but I have such a hard time keeping fresh produce at the house. Is it okay to use other forms? Canned? Frozen?

Thanks!

Sally Squires: It sure is. In fact, all varieties -- canned, frozen, fresh, and dried -- count towards the total. What's good about the juggler icon is that it will allow you to quickly see which are the healthiest choices since products must meet some strict nutritional criteria to carry the juggler.

Using these other types of fruit and vegetables are also good ways to stretch your food dollars -- and they can save time because you can stock more at home without having to worry as much about shelf life.

Don't forget either about hidden sources of fruit and vegetables. So bean soup, tomato soup, minestrone are all good sources. Ditto for applesauce (you can now get it without added sugar), fruit cups in juice, hummus, salsa. The list goes on and on. Thanks for weighing in.

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Cabbage Soup Diet, Va.: I am thinking of doing the 7-day Cabbage Soup Diet to "jump start" myself into losing weight. I heard the soup will shed up to 10 pounds in week. I'm being realistic and I'm hoping to start off with losing 5-7 pounds before beginning a "healthier" program.

What do you think of this cabbage soup diet?

Sally Squires: Look. Every diet works for someone. No diet works for everyone. The problem with diets is that you go on them. And then you off of them. And when you go off of them, the weight returns. Of course, some diets are also dangerous. The cabbage soup diet is mostly based on the idea that you will be eating a lot of low-calorie soup when you are hungry. You can do that with cabbage soup -- or with leek soup, as promoted by "French Women Don't Get Fat." Both can give you a temporary jump start.

That may make you feel better. But what are you going to do afterwards? That's the bigger question. And it's only in changing your habits for food that you are most likely to succeed.

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Re: Richmond and Minneapolis: I take this one step further - not only do I cut up/portion out fruit and vegetables the night or weekend before, I put it into baggies or my trusty Rubhermaid containers so that all I have to do in the (rushed) morning is pull the fruit/vegetables of choice out of the crisper bins and put it into the lunchboxes for me and the kids.

Sally Squires: That's a great idea. I also do this with greens. If I'm really in a rush, I can grab the greens and some of the toppings for my salad and finish assembling at work. (Or even get toppings from our cafeteria's salad bar.) Sometimes just having the beginnings of a salad can make it more likely that one eats that first! Thanks for weighing in.

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Greater Boston: For the person who was working and going to school and falling into stress eating (oh how well I can identify with this story), I have a book suggestion. Martha Beck's most recent book is called "The Four Day Win" and it is full of behavioral suggestions. It is based on some of the more recent brain physiology studies and Prochaska and DiClemente's stages of change. As a science based person, I really appreciate that focus. It is full of suggestions for looking at stress eating. I was worried by the title...my first thought was...not another stupid diet plan. It's not about that at all. As a matter of fact it doesn't really focus that way (at least in the first hundred pages) I'd avoid the whole area of diet and focus on sound nutrition and read Sally's book! Which is one of the best out there!! Good luck with your work and studies! And thanks Sally for this wonderful venue!

Sally Squires: Thank you! I'm delighted that you like "Secrets of the Lean Plate Club." (And I swear, Lean Plate Club members, that this posting is not from my mother or my publicist!)

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Richmond, Va.: I always add wheat germ to my yogurt.

And I hear ya regarding surprising sources of salt! I used to use Tabasco to liven things up to replace salt until I figured out it had so much salt in it I WAS replacing the salt with ... salt. Soy sauce, too.

Sally Squires: Yep. It's really interesting how many foods contain fairly high amounts of sodium. I predict this will be a hot nutritional topic in the near future. I'm hearing a lot about it in nutrition circles.

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San Francisco: Sally, a great way to get more fruit and vegetables into your diet is with a fruit smoothie. I take sliced ginger, a lemon, a cup of spinach, a stalk of celery, a handful of bran cereal, 2 tbsp yogurt and a few ounces of soy milk, blend that, and then add a banana, citrus (orange or grapefruit), some strawberries and a Fuji apple, and voila -- two 20-ounce smoothies, one at morning and one at night that serve as meal replacements, and 6-7 servings of fruits/vegetables a day. I feel much better about my diet and I've lost 13 pounds since the start of the year. Plus you can use whatever fruit's in season and add any protein or other supplements you'd like. There's also an interesting Grade Your Diet quiz at eatinggreen.org that's very revealing -- my diet went from -17 to 75. Thanks for all the great columns, and look forward to more.

Sally Squires: Wow. Congratulations on those 13 pounds, San Francisco. I'm a big fan of smoothies too, although I've never tried adding ginger. Sounds like it would an interesting flavor.

What I love about smoothies is that you can change the taste based on the fruit you have. My secret ingredient is 2 ounces of unsweetened cranberry juice. And here's where frozen unsweetened fruit can really come in handy. Another tip: take ripe bananas, skin them, wrap them in plastic and stick them in the freezer for later use in smoothies.

Thanks for that Web site tip.

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Omaha, Neb.: I'd love to eat more fresh fruits and veggies, but these items are so expensive especially out of season. Buying orange juice is out of the question as it's almost $5 a gallon. Besides eating bland frozen veggies every day, do you have other suggestions on how to increase fruit and veggie intake?

Sally Squires: Those frozen veggies need not be bland. I take frozen string beans, sautee them in a little olive oil (about 1-2 teaspoons per serving) and some slivered almonds. Flavor with garlic, salt to taste and ground pepper. You can even add a teaspoon of grated Parmesan just before serving. It's delicious.

Other favorites: spaghetti squash. Cook it in the microwave. Scoop out and use in place of pasta. (Even picky eaters in my family like it.) Use traditional spaghetti sauce (there are more veggies!) Or quickly make your own with either canned or fresh tomatoes (I often buy what's on sale), basil, zucchini or summer squash, some olives (diced), onions and garlic if you like. Eggplant is also delicious in this mix, but takes longer to cook. Add bay leaves. Or basil. Or your other favorite seasoning as you are simmer the mixture. It takes just about 10-15 minutes tops to make.

Serve with a side salad -- I love to shave Parmesan, or blue cheese -- you don't need much for great flavor -- add chopped apples or pears and a few diced walnuts or almonds. Yum. (And yes more veggies.) I often toss in some canned beans.

You may also want to look at various vegetable soups. And you can do a lot with canned beans from making bean burritos to bean dip. I also made my own quick minestrone this week with chicken broth, beans, fresh grape tomatoes, fresh basil and some chopped potatoes. Put it all in the microwave for about 10 minutes. It was quite flavorful and filling and yes, loaded with veggies. (You can also use a vegetable broth instead of the chicken.) My favorite: no chicken chicken broth.

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Herndon, Va.: Hi Sally,

My family are big fans of "Iron Chef/Iron Chef America" and a lot of the other Food Network shows (no affiliations -- just watching good-looking people cook good-looking food!). Along those lines, as a family, we try and pick a secret ingredient (or a couple different fruits or vegetables of the same family or maybe color) and create a meal entirely out of that.

For example, last Sunday, we had "Cafe Green" with everything from "appetizers" to "dessert" was green...so spinach, cucumbers, celery, beans, peas, green mango, kiwi, you name it, it was in there!

It was a great way to clear out the fridge and pantry (before we did our weekly shopping) and also each of us enjoyed the different concoctions and creations we did.

Sally Squires: What fun! Healthy and creative! Great combination. Thanks Herndon.

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Wells, Maine: My wife is on the Ornish diet because she has had several strokes. Yes, the diet is hard to follow. Yes, we don't go to many of the same restaurants we once haunted. Travel dining is especially tricky. But the diet works. My wife has lost over fifty pounds. More importantly her last annual MRI showed her arteries have stopped closing.

The Ornish diet seems to be saving her life.

I know that if her only motivation were losing weight my wife would have dropped the diet long ago. I don't believe any of the other diets mentioned has the health benefits of the Ornish diet. People without known health issues don't seem to have the motivation to stick with this diet.

Sally Squires: Sounds like your wife has really done well with this program. And why do I think that you have been very supportive in her efforts? Dean Ornish has proven in several studies that this diet can also help reverse blocked arteries linked with heart disease. Thanks very much for your thoughtful message. And we wish you and your wife continued good health.

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Adams Morgan: I'm a mid-20s guy who eats normally but with one problem. I can't seem to get full in the morning at breakfast.

I usually have a bowl of Special K or oatmeal and a piece of fruit around 7:45 a.m. But I'm not sated and I get hungry again around 10 a.m.

On the rare morning when I crave a McMuffin, the McDonald's value meal fills me up.

What can I eat that's healthy to increase my feeling of fullness?

Sally Squires: Sounds like you're probably not getting enough calories from that Special K, Adams Morgan. And the same may be true of the oatmeal depending on the portion size. Figure 150 calories per cup. So you may want to make that oatmeal with skim milk which will add protein and about 90 calories. You could also add a banana or some other fresh fruit. (Or dried if that's easier. Figure about 1/4 cup for a serving.) Some nuts on top would also give you a few more calories and some healthy fat as well as a little protein.

If you love this breakfast, then you could plan on a healthy mid-morning snack. You might consider a whole grain English muffin with some peanut butter and a cup of plain yogurt with fruit. A smoothie would be another good option, if you have the means to get it. (And do know that many commercially prepared smoothies can be quite high in calories, fat and added sugar. So tread carefully unless your goal is to gain weight.)

You could also make your own version of the Egg McMuffin. Use Canadian bacon or veggie bacon or sausage for protein without a lot of fat. If you have an egg, make that your cholesterol for the day. Or switch to an egg substitute. Or just use the whites.

Do add fruit and some high calcium food. That could be regular plain yogurt. Skim milk. Or low fat calcium fortified soy milk. Also, calcium fortified juice would be another option.

Hope all that helps. Let us know how it goes. Thanks for weighing in.

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Washington, D.C.: You mentioned beans in your column, and I noticed that the fruits & veggies Web site includes lentils. Do these really count as vegetables?

I eat a mostly vegetarian diet, and sometimes worry that the vegetables in my lentil soup, black bean chili or chickpea curry don't add up to enough vegetable servings. If the beans count, though, I'm doing great!

Sally Squires: Those dried beans and legumes (including lentils) do indeed count towards your veggies for the day. If this is also where you are getting your protein requirements, however, the USDA says not to count those lentils in both food groups. Just decide, meal by meal, whether they're counting towards protein or veggies. Sounds like you're doing well.

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Burke, Va.: I need your help. I have been following Weight Watchers points plan for the past year or so with great success. I still have about 40 pounds to loose, so I plan to stick with WW until the end. My problem is a recently diagnosed gluten intolerance. So much of my diet revolved around foods containing gluten, and now I am having problems finding gluten-free foods. Any suggestions for following WW and a gluten-free diet?

Sally Squires: You may want to check the Food Allergy and Anaphylaxis Network, which you'll find on the Web. It has some terrific low gluten sources. I'm hosting this chat remotely, but also have some books that I can send you titles of, if you'd like to e-mail me after the chat. If there's enough interest, we can also put a list on our homepage.

In the meantime, here's your excuse to fill the void with more fruit and vegetables. They are gluten free and often very low in calories (and points!)

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Falls Church, Va.: Sally, I'm going to miss your chat today-- sad!-- so I'm submitting early. (I look forward to reading the transcript later!) I have some suggestions, but first off with my "embarrassing veggie questions."

I am confused about the status of some things I eat everyday. Can I count onions, garlic, ginger, and potatoes toward my veggie servings? What about herbs and dried herbs?

What is the difference between veggies and fruits? Like, can a tomato be counted as both? And why is it important to get a mix of fruit and veggies, why isn't it okay for me just to eat 10 fruit servings and one vegetable, or vice versa? As long as I am getting plenty of one, does the other matter?

I do have several tips. I keep frozen veggies in my freezer, and then I have no excuse not to toss them into my rice or pasta if I'm short on time. (Frozen pea/carrot mixtures go particularly well with rice, and are rather unobtrusive.)

I make sure I eat a piece of fruit every morning, and my desserts are fruit-based, since I'm a craver of sweets. My favorite is low-fat vanilla pudding, yogurt or Skyr mixed with berries. I add shaved dark chocolate or semisweet chocolate chips for a treat.

Finally -- fruits and veggies can be really fun if you experiment with new types and new recipes. During spring/summer shopping at farmer's markets or joining a CSA farm can be a fun and exciting way to get ideas and inspiration.

Thanks, Sally! Can you tell that trying to eat veggies and fruits is my No. 1 health/weight loss strategy (even if I'm slightly unsure about what counts)?

Sally Squires: Yes, onions, garlic count towards your intake. Ginger is a root. You'd probably have to eat a lot to have it count significantly towards your veggies servings. Tomatoes are a fruit, but generally count as a vegetable. You can learn more about all of this not only at the Web site included in today's column and on the LPC home page, but also at mypyramid.gov

Thanks for the tips.

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Sally Squires: Thanks to all for a great chat. Winners today are: Haifa, Alaska, DC (Subway), Seattle and Adams Morgan. Please send your U.S. postal address to leanplateclub@washpost.com. Please include winner in the subject line.

Until next week, eat smart, move more with the Lean Plate Club. Cheers!

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