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! Hope you had a wonderful long weekend. Is everybody ready for the unofficial start of summer?

This is the fourth and last week of the Lean Plate Club Fit for Fun Family Challenge. If you're just discovering the challenge, it's still not too late to join. The goals will remain posted on our Web site for you and your family to use at any time.

This week's e-mail newsletter should also be in your electronic in-box right now. In it, find a sneak peak to five--count 'em--healthy family, mouth-watering dinner recipes that were designed and tested by our wonderful Food section just for the Lean Plate Club. You can read the full set of recipes in tomorrow's Food section or, of course, on-line at www.washingtonpost.com/food.

Today's prizes are:

"Dinner with Dad: How I Found My Way Back to the Family Table," by Cameron Stracher (Random House)

"Lean Mom, Fit Family: A Six Week Plan for a Slimmer You and a Healthier Family," by Michael Sena with Kristen Straughan and Tom Sattler(Rodale)

"The 10-Minute Rejuvenation Plan," by Carolinda Witt (Three Rivers Press)

"Flip the Switch, Lose the Weight," by Robert K. Cooper, PhD. (Rodale)

"Rock Your Body," by Jamie King (Rodale)

Here's the deal. Assist someone on this Web chat. Regale us with your secrets for healthier eating and moving more and one of these volumes could be yours. Winners are announced at the end of each Web chat and in making this offering we are not endorsing any volume. It's simply a way for you to know about all the information that if available as you seek to instill healthier habits.

Now on to the chat!

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Washington, D.C. : (filing early) I don't understand why barbecue and chili sauces and rubs are so amazingly fattening -- it's not the tomatoes, so is it the chilis? Thanks!

Sally Squires: Two tablespoons of barbecue sauce has about 50 calories and zero grams of fat, so it's really not very different from ketchup. We'll post a link so that you can see for yourself. My guess is that it's the quantity used in many recipes....

Hope that helps. By the way, barbecue sauce can sometimes be quite high in sodium.

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Split Peas: I made split pea soup this weekend, and I was wondering what split peas are, nutritionally? They're high protein, I know that, and fiber, but they're also a pretty bright green, so they could be considered a vegetable, too. I added extra carrots to my soup for veggie insurance, but was curious if a large bowl of split pea soup was considered a vegetable serving.

Sally Squires: Split peas are legumes and are packed with protein, fiber and complex carbohydrates. A cup of split pea soup has about 180 calories (adding ham or other meat for flavor will boost calories and fat a little depending on how much is used). A cup of split pea soup also has about 10 grams of protein and 5 grams of fiber. It has just 2 grams of fat.

You can count it either as a vegetable or as a serving of protein. But you don't count it as both for the same meal (unless you have extra helpings.)

Enjoy!

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washingtonpost.com: Nutrient Data Library

Sally Squires: Here's the nutrient data info for barbecue sauce from the U.S. Department of Agriculture.

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Sacramento, Calif.: I am confused about what makes a serving of whole grains in processed foods like breads, breakfast cereals etc. I know that "wheat" and "enriched wheat" flour are NOT whole grain, but how do you count the servings if a food has a mix of whole grains and other items? For example, the first few items in the ingredients list of Kashi "Heart to Heart" are: "Whole Oat Flour, Oat Bran, Evaporated Cane Juice, Yellow Corn Meal, Corn Flour, and Seven Whole Grains and Sesame Flour." Does a serving of this cereal count as a serving of whole grains? It's obvious what I'm getting when I cook up a bowl of oatmeal or brown rice, but not so obvious in prepared foods. Thank you for helping to clear up all the nutritional confusion out there!

Sally Squires: This is really confusing, isn't it? I stood in the grocery store this weekend, looking through a variety of loaves of bread for one that my husband will eat and that will also have whole grains. I was surprised that a number that appeared to be hearty, crusty whole grain farmer's loaves were in fact, not whole grain at all -- another reminder to read those ingredient labels carefully.

Another option: Look for whole grain stamps from the Whole Grains Council. We'll post a link in a minute.

If you see the whole grain stamp (golden wheat), you'll know that what you're buying has at least some whole grain. And if you read the stamp carefully, you'll quickly find out how much.

Based on a quick scan of that ingredient list, my hunch is that product has at least half a serving of whole grains.

And by the way, wheat flour is NOT a whole grain. But WHOLE wheat flour (or whole oat flour, etc.) are whole grains.

Hope that helps.

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Upper Marlboro, Md.: Those who are sensitive to salt should be careful about the amount of diet sodas they drink, especially before bed. I've noticed it can really make those morning weigh ins "painful" due to water retention.

Sally Squires: Hmm. That doesn't sound like fun, Upper Marlboro. But I just checked the USDA Web site for the nutrient content of a diet cola and there's very little sodium listed. In fact, just 12 milligrams for a 12 ounce can.

What are you drinking?

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Yorktown, Ind.: I think the reason BBQ sauce is so fattening is that it's often full of sugar, honey, or both. (So it IS like ketchup.) But we use cups and cups of it for a recipe -- probably a quarter cup or more per serving, where most people only eat a tablespoon or two of ketchup at a meal.

Sally Squires: Even a quarter cup will have only about 200 to 250 calories -- certainly not low-cal, but not super high either. I'm guessing that it's what we put that barbecue sauce on...and then of course after cooking with BBQ sauce, many people add more...Thanks for weighing in.

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Alexandria: Sally,

I'm trying to lose about 70 pounds. My problem isn't really making terrible food choices -- it's eating too much and not exercising enough. So, I'm working through WW for the food stuff, but for working out I'm still a bit behind, I think. I work with a trainer once a week and am frankly a bit scared of doing weights without someone watching me. I've also been waking up early and walking most days for 30-40 minutes. The problem is that my heart rate doesn't really go up that much. I get a little sweaty and tired, but not too much. I can't run because of bad knees and, although I try to walk faster (and take hills, etc), I can't seem to get myself to walk faster. Are the walks doing any good if I can't seem to get to where it's hard to breathe?

Sally Squires: Those walks are wonderful. In fact, fat burning is more likely to occur with lower intensity activity. (Yes, I know I will get letters bout this.) That's not to say that you shouldn't gradually work up to the higher intensity activity which will be very good for your heart. But for fat burning, you're doing great. And remember it's consistency that counts. Also, you want to go slowly so as not to get injured, which could just sideline you and mean that you burn fewer calories.

Continued success with your efforts. Hope that you will update us from time to time on your progress.

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In Re: BBQ and chili: Barbecues and chili stews traditionally involve cuts of meat that respond to long, low-heat cooking by becoming tender and juicy. These cuts tend to have more fat in them than quick-cooking cuts of meat, which gives barbecue and chili their high fat content. No, chili peppers don't have any more fat in them than a bell pepper.

Sally Squires: Like I said, it's what that BBQ sauce is slathered over that matters more...Thanks for weighing in.

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Spanish rice: Great news! My super finicky eater husband is expressing interest in some different foods! This weekend at the store he picked up a box of Spanish or Mexican Rice. Well, it's 780 mg sodium! I told him I'd replicate it at home with natural ingredients and no sodium. Recipe folks?

Sally Squires: Have I got some great Web sites for you! The National Heart, Lung and Blood Institute, has developed a slew of low-sodium recipes. And I am nearly certain that the there is a Spanish rice recipe somewhere in the bunch.

Paprika, cilantro, garlic, saffron and low-sodium chicken broth would be good starts for that rice. We'll post a link in a minute.

When your husband wants to try some new baked products, there's the "No-Salt, Lowest Sodium Baking Book," by Donald A. Gazzaniga (Thomas Dunne Books.)

Other suggestions out there?

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Washington, D.C.: Hi Sally,

I wanted to add my two cents to the comment in your newsletter today regarding eating healthy on the cheap. As a newly employed single person, I sometimes find it hard to shop (and cook) and stay in my budget. Some things I look out for: buy canned and/or dry beans -- they add good nutrition to any meal; keep an eye out for when meat goes on sale, and buy a family pack and freeze; make soups and freeze in portions; shop for one week only (things won't go bad and other items may go on sale next week); and look for sales! And coupons. I also started making my own bread -- cheaper and cuts out that yucky high-fructose corn syrup -- and you can make two loaves and freeze one. Hope that helps!

Sally Squires: It does indeed, D.C.. And for those who have not yet read today's e-mail newsletter, I included an account of members of Congress who tried for a week to live on the $21 allotment given to Food Stamp recipients. (To subscribe to the LPC e-mail newsletter, which is free, just log onto http://www.washingtonpost.com/wp-srv/health/lpc/index.html.)

Thanks for weighing in.

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Charlottesville, Va.: Someone posed a question to your colleagues, the MisFits, last week, asking why he/she seemed to gain weight when exercising more. You might have gotten the question too. I think this is an important issue to answer for people who are doing all the right things but not seeing the right results on the scale. I've read that it has to do with glycogen storage and corresponding water retention. I have a feeling if this were explained properly and understood, this might help some people get over discouraging plateaus. Could you help with this?

Sally Squires: Plateaus are extremely common. In fact, they are par for the course, not the exception, during weight loss. Stick to the habits and you will break the plateau.

There are a number of reasons for weight gain with exercise. Initially, physical activity reduces appetite. But a lot of people over-compensate for their workouts by eating more a number of hours after being active. And while physical activity has many, many benefits, it doesn't burn as many calories as most people think.

Also, even if you are active for one or two hours daily, odds are you are likely inactive the rest of the day.

And high intensity exercise depletes glycogen in muscles, rather than burning fat. That's why walking is such a great activity. So is just finding other ways to be more active throughout the day, from taking the stairs to parking your car at the far end of the lot.

Physical activity -- particularly weight training -- can help you lose inches. So you may see a smaller dress or pant size without much change in the scale.

And as for building muscle, which does weigh more than fat, most people simply don't put on that much muscle. Some averages are about 4 pounds and figure that it takes weeks to do that.

Hope this helps clear up the confusion.

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North Port, Fla.: I was just reading your weekly email and followed the link about the food stamp challenge. It reminded me of our lean financial times when we had bought our first house. We ate a lot of rice and beans, lentil stew, pea soup and vegetarian chili. We were also thinner. Since we have more money now, we buy a lot more meat and convenience foods. If I make healthier meals like I did 10 year ago, my teens refuse to eat and go out to Wendy's later in the evening. Any ideas on how to get them back to healthier eating?

Sally Squires: One way is to get them involved in the meal planning, shopping and cooking. Even if you only start by making one meal per week at home, you can build on that.

Teens are looking for independence. You can help them get a taste of that -- as well as more nutritious food -- and prepare them for their time away from home where you won't be there to supervise by getting them more involved in meal prep. In fact, you could gradually ease into making each teen responsible for one meal a week. (But it's probably best not to spring this on them without training and warning.)

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Richmond, Va.: With all this movement against transfats, with food products and restaurants swearing off it, I have to wonder if it's as harmful to our health as sodium. It really clogs the arteries. I'd love to see prepared foods eliminate sodium the way they're all eliminating transfats.

Sally Squires: You're probably going to be interested in an upcoming column on this very topic, Richmond. I don't want to scoop myself, so I won't say much more other than you have a lot of company out there thinking very much the same thing. Thanks for weighing in.

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Spanish Rice: A good start is to mix the cooked rice (and the poster could try using brown rice; even finicky eaters don't mind something like brown rice if it's highly spiced) with a can of petite diced tomatoes (get the salt-free ones) and add some jalapenos to taste. And actually, you can buy canned tomatoes that already have the green chiles in them.

Sally Squires: Wonderful! Thanks much for weighing in.

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Fairfax, Va.: Sally, I love the sprouted wheat/grain breads I get in the freezer case of Wegman's and from Trader Joe's under the TJ's label. I remember that you do, too. I was wondering whether these sprouted grains provide greater health benefits than regular whole grain/wheat flours. If so, do you know of any other tasty products made using these sprouted grains?

Sally Squires: If you're talking about Ezekiel bread, that is indeed a whole grain. And I do love them too. (In fact, my family seems to really like them as well.)

We'll post a link in a minute to a couple of bread recipes that claim to be like the Ezekiel bread.

I'll have to do more reporting, but it seems to me that you could make pilafs, etc., from these same sprouted grains.

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washingtonpost.com: Ezekiel's Favorite Bread (dianagrayministries.net)

Sally Squires: As promised...

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Chatham, Ill.: I think the idea of eating together as a family is right on the mark. From a weight management perspective, it can help us slow down the meal allowing time for the "full" signals to get through. Of course there are many other benefits of eating together as a family that the article pointed out. Thanks for the info.

Sally Squires: You're quite welcome, Chatham. And coincidentally, there is apparently more data coming out this week from Project Eat about the benefits of family dining...So stay tuned...

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Atlanta: Up until 5 years ago, I fed my family of two teenagers and a construction-worker husband for $50 a week. Granted, the $50 did not include cleaning supplies and other stuff sometimes purchased at the grocery store, but we scraped by.

A whole chicken would feed us for three dinners.

Beans and rice are filling and nutritious. In the summer, bean and rice salad. In the winter, hot beans and rice.

Huge baked potatoes (only when bakers were on sale) filled with broccoli (usually frozen) and cheese sauce (always homemade).

Fruit was invariably bananas and apples, regardless of the season.

Peanut butter and (raisins, bananas, apples, honey, jelly) sandwiches were the lunch norm. My construction worker husband would take two. Everyone else got by on one.

Milk made up whatever protein inefficiencies we were experiencing.

White rice, white pasta, white bread, white potatoes (always eaten with the skin on) -- they filled in every meal.

For one's birthday, one got to select the dinner. One child had not had dessert in so long, she chose strawberry shortcake for her March birthday dinner -- it was quite a celebration! Another chose corn on the cob -- right from the field for her July birthday. My husband always chose steak, so I bought one, and the kids and I mostly ate potatoes and salad, and each a few bites of the steak.

Can one person eat for $21 a week? I think they can. Can one person eat healthfully for $21 a week? I think not.

Since my health deteriorated dramatically during this enforced "white" food diet we ate, the kids have moved out, and my grocery bill is nearer to $75 a week for the two of us. There is nary a processed food in the basket.

Fresh fruits and vegetables, lean protein sources, and whole grains cost significantly more than the fats and "filler" I used.

Oh! I forgot: Everybody took a vitamin.

Sally Squires: Very interesting account. Sure hope that your health is improving. Thanks very much for weighing in.

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Chicago: Comment re: cost of fresh food. You had something on your site about a chef who wanted to save money because he commuted a lot? I believe he used frozen (and canned?). We started doing that, and it is just easier to use cans and frozen instead of keeping (expensive and imported) fresh food in stock.

Sally Squires: It is, isn't it? And if you choose frozen produce (without added sauces, sugar or salt) you can pretty much have anything you want in season. Canned is also a great choice (provided that fruit isn't packed in syrup and veggies are well rinsed to remove added sodium.) But it's a great way to stretch those food dollars.

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washingtonpost.com: EZEKIEL BREAD (countrylife.net)

Sally Squires: As promised...

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Ending the Food Fight: A terrific resource for families helping their children address weight loss issues is the new book "Ending the Food Fight." It does a great job of presenting no-nonsense, fad-free info that is appropriate for parents helping their children build better habits. It's written by David Ludwig, a pediatrician at Children's Hospital Boston (full disclosure: I work with Children's)and when I read it, so much made sense for me as an adult.

It's a good reminder that common sense and a "moderation in all things" philosophy need to come first and that fads and diets aren't a real fix. This is especially important with kids, since this is a real chance to help them build smart habits that last a lifetime (instead of creating a real food fight...)

Sally Squires: Thanks for the reminder (and for the full disclosure.) I am in the process of reading it. It looks good.

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Berryville, VA: I think food stamps are meant to supplement grocery purchases, not be the whole source of food for familes. A quick look at the link you gave for the USDA estimate of "thrifty" food plan (presumably buying things in bulk, dried beans, etc.) shows that a family of four with two children could spend $27 - $31 per person per week, depending on the kids' ages. These numbers are lower than what they say for one person - for people over 12, roughly $31 - $32 per week.

Sally Squires: Yes, you're right. Food Stamps are supplemental help. Trouble is that many people who use Food Stamps often don't have access to full groceries and farmer's markets that could help stretch those food dollars. Often, they are stuck with convenience stores that have very limited options. Thanks for weighing in.

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Silver Spring, Md.: Eating on $21 a week --

For one person? Yes.

One gallon of skim milk at $2.99 gives me 2+ glasses a day.

One box of Old-Fashioned Oatmeal (Giant's House Brand is on sale for $1 an 18 oz box this week -- but count it at $1.50 and it lasts more than a week using 1/c dry each morning)

Bag of 6 grapefruit at Snider's is $2.99 -- 1/2 for each day + one left over.

1 dozen eggs @ $1.50

Loaf of whole wheat bread at Trader Joe's is $2.25. Peanut Butter ($1.60 a jar at TJ's), Jar of Polaner Jelly is $2.

Bag of Carrots 2 lb for $1, Can of baked beans for $1, Bag of spinach for $2, Pk of chicken thighs or drumsticks for for $2.

Sally Squires: Wow! Thanks very much for doing the numbers for us. And if one added in beans made from scratch, there could be even more. I've also seen frozen veggies 10 for $10 at Giant. That would go a long way too.

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washingtonpost.com: Produce Campaign Aims to Produce Better Health (Post, March 20)

Sally Squires: As I recall, the new juggler icon, which is cropping up on various products requires that a serving contains fiber, which in some cases could come from whole grains.

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Bethesda, Md.: I have a problem with taste over health.

My husband and I eat very healthily - we grill most nights and eat mainly fish, chicken and salads. I scour labels and avoid high sodium foods and trans fats completely...except for one. We are addicted to a strong cup of coffee (well, two) each morning with Coffeemate non-fat, non-dairy creamer. (Of course, if you read that label, you can't find any actual food, either). Every so often, we'll try milk or black, but it's totally unsatisfying. Half-n-half is okay...but i wonder if it's actually any better for us? I recently kept track and was horrified to discover we go through an entire container of creamer (32 ounces) in five days. Should we switch to cream or half-n-half, or as we consume close to no other trans fats, is this something we can afford to live with? Thanks for your help!

Sally Squires: If Coffee-Mate is your only vice, you're likely doing fine. Could you make a better choice? Given that Coffee-Mate has a partially hydrogenated fat listed on the label, you could probably choose something that is trans fat free.

I've included labels here from both Coffee-Mate and from fat-free half and half. That latter is for 100 grams (which is a roughly 3 fluid ounces.)

Another good option: canned evaporated skim milk. We use that in coffee and tea daily.

Hope this helps.

COFFEE-MATE SUGAR FREE FRENCH VANILLA POWDER

Nutrition Facts

Serving Size: 1 tbsp (5g)

Amount Per Serving

Calories 30 Calories from Fat 25

% Daily Value*

Total Fat 2.5 g 4%

Saturated Fat 2 g 11%

Trans Fat 0 g

Cholesterol 0 mg 0%

Sodium 15 mg 1%

Total Carbohydrate 2 g 1%

Sugars 0 g

Protein 0 g

Not a significant source of dietary fiber, vitamin A, vitamin C, calcium, and iron.

* Percent Daily Values are based on a 2,000 calorie diet.

Servings Per Container

about 58 (10.2 OZ)

INGREDIENTS: VEGETABLE OIL (PARTIALLY HYDROGENATED COCONUT OR PALM KERNEL AND CANOLA, HYDROGENATED PALM, SOYBEAN, COTTONSEED, AND/OR SAFFLOWER), CORN SYRUP SOLIDS**, SODIUM CASEINATE (A MILK DERIVATIVE)***, NATURAL AND ARTIFICIAL FLAVORS, DIPOTASSIUM PHOSPHATE (MODERATES COFFEE ACIDITY), MONO- AND DIGLYCERIDES (PREVENTS OIL SEPARATION), SALT, SODIUM ALUMINOSILICATE, SUCRALOSE, ACESULFAME POTASSIUM (NON-NUTRITIVE SWEETENER), YEAST.

** Adds a trivial amount of sugar per serving.

*** Not a source of lactose.

COFFEE-MATE ORIGINAL

Nutrition Facts

Serving Size: 1 tsp (2 g)

Amount Per Serving

Calories 10 Calories from Fat 5

% Daily Value*

Total Fat 0.5 g 1%

Saturated Fat 0.5 g 3%

Trans Fat 0 g

Polyunsaturated Fat 0 g

Monounsaturated Fat 0 g

Cholesterol 0 mg 0%

Sodium 0 mg 0%

Total Carbohydrate 1 g 0%

Sugars 0 g

Protein 0 g

Not a significant source of dietary fiber, vitamin A, vitamin C, calcium, and iron.

* Percent Daily Values are based on a 2,000 calorie diet.

FAT-FREE HALF AND HALF CREAM (USDA Nutrient Database)

Servings Per Container

about 85 (6 OZ)

INGREDIENTS: CORN SYRUP SOLIDS, VEGETABLE OIL (PARTIALLY HYDROGENATED COCONUT OR PALM KERNEL, HYDROGENATED SOYBEAN), SODIUM CASEINATE (A MILK DERIVATIVE)**, AND LESS THAN 2% OF DIPOTASSIUM PHOSPHATE (MODERATES COFFEE ACIDITY), MONO- AND DIGLYCERIDES (PREVENTS OIL SEPARATION), SODIUM ALUMINOSILICATE, ARTIFICIAL FLAVOR, ANNATTO COLOR.

** Not a source of lactose.

Cream, half and half, fat free

New Search

Refuse: 0%

Scientific Name:

NDB No: 01199 (Nutrient values and weights are for edible portion)

Nutrient Units Value per

100 grams Number

of Data

Points Std.

Error

Proximates

Water g 86.00 1

Energy kcal 59 0

Energy kj 247 0

Protein g 2.60 1

Total lipid (fat) g 1.40 1

Ash g 1.00 1

Carbohydrate, by difference g 9.00 1

Fiber, total dietary g 0.0 1

Sugars, total g 5.00 1

Starch g 0.00 1

Minerals

Calcium, Ca mg 96 1

Iron, Fe mg 0.00 1

Magnesium, Mg mg 16 0

Phosphorus, P mg 151 0

Potassium, K mg 206 0

Sodium, Na mg 144 1

Zinc, Zn mg 0.81 0

Copper, Cu mg 0.016 0

Manganese, Mn mg 0.002 0

Fluoride, F mcg 3.0 9

Selenium, Se mcg 2.9 0

Vitamins

Vitamin C, total ascorbic acid mg 0.7 1

Thiamin mg 0.056 0

Riboflavin mg 0.237 0

Niacin mg 0.124 0

Pantothenic acid mg 0.459 0

Vitamin B-6 mg 0.062 0

Folate, total mcg 4 0

Folic acid mcg 0 1

Folate, food mcg 4 0

Folate, DFE mcg_DFE 4 0

Vitamin B-12 mcg 0.52 0

Vitamin B-12, added mcg 0.00 0

Vitamin A, IU IU 43 0

Vitamin A, RAE mcg_RAE 12 0

Retinol mcg 12 0

Vitamin E (alpha-tocopherol) mg 0.04 0

Vitamin E, added mg 0.00 0

Vitamin K (phylloquinone) mcg 0.2 0

Lipids

Fatty acids, total saturated g 0.841 0

4:0 g 0.045 0

6:0 g 0.027 0

8:0 g 0.016 0

10:0 g 0.035 0

12:0 g 0.039 0

14:0 g 0.141 0

16:0 g 0.368 0

18:0 g 0.170 0

Fatty acids, total monounsaturated g 0.384 0

16:1 undifferentiated g 0.031 0

18:1 undifferentiated g 0.352 0

20:1 g 0.000 0

22:1 undifferentiated g 0.000 0

Fatty acids, total polyunsaturated g 0.052 0

18:2 undifferentiated g 0.032 0

18:3 undifferentiated g 0.020 0

18:4 g 0.000 0

20:4 undifferentiated g 0.000 0

20:5 n-3 g 0.000 0

22:5 n-3 g 0.000 0

22:6 n-3 g 0.000 0

Cholesterol mg 5 1

Other

Alcohol, ethyl g 0.0 1

Caffeine mg 0 0

Theobromine mg 0 0

Carotene, beta mcg 3 0

Carotene, alpha mcg 0 0

Cryptoxanthin, beta mcg 0 0

Lycopene mcg 0 0

Lutein + zeaxanthin mcg 0 0

USDA National Nutrient Database for Standard Reference, Release 19 (2006)

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Spanish Rice Recipe, Falls Church: This isn't an authentic Spanish/Mexican rice, but it's something I concocted that was pretty tasty--and super quick.

I just fry 1-2 onions, then garlic and chilli peppers (to taste!), in a tiny bit of oil/cooking spray until caramelized. Then I add 2-4 juicy tomatoes, fry a few minutes, and stir in 1-1.5 cups dry uncooked rice to coat it and my spices-- I use oregano, cumin, red chili powder, salt, and a little bit of coriander, although I like to be adventurous with the spices-- stir again to make sure the rice is coated, and add my water (appropriate for the amount of rice you use and the type of rice, will vary depending on whether you like brown or basmati or whatever).

Then I cover, boil, and bring down to low heat until rice is cooked, maybe stirring once in between. Sometimes I add peas or other veggies. At the end, I squeeze a little lemon on top and sprinkle fresh cilantro over it all.

It's a really great quick meal and goes great with a protein and a salad! And best of all, you control the sodium (I've seen recipes online that include chicken or vegetable broth instead of water, but the spices give it enough flavor that you really don't need all that sodium).

Sally Squires: Thanks very much!

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Matamoras, Pa.: Several weeks ago you said exercising curbs you appetite. after I come home from the gym my appetite is voracious. I do 3 miles on the treadmill. And on alternate days I do my lower or upper extremities on weight resistance machines, five days a week. Can you tell me why I am different?

Sally Squires: Exercise curbs your appetite in the short run -- mostly for the hour or so after you have worked out. But it doesn't necessarily curb your appetite throughout the day, as you have already experienced. So my questio to you: what kind of before workout snack do you eat so that you are well fueled?

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Ana: Lately I have found that I get rather thirsty mid morning even after having a good breakfast.

Drinking water helps but the lack of taste leaves me feeling like I need something else (in the winter I used to have a hot cup of tea, which worked for me then but not with the heat of spring/summer).

Any suggestions for a low-calorie mid-morning drink.

Thanks.

Sally Squires: A great mid-morning snack drink might be sparkling water with a few ounces of unsweetened juice. You might also try a glass of skim milk or skim soy milk. Another great option for hot weather days: cold brew iced tea with lemon and fresh mint. Delicious and refreshing. Lipton makes bags that can be brewed in a couple of minutes. (Just don't ever put the cold brew with hot water. I tried that once and it was...awful!)

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Eating as a couple: My husband and I don't have kids, so I never really thought of needing family dinner time. We usually just eat our meals on the couch in front of the tv. Recently we decided to cut down on tv watching, and are now eating our meals at the dining table. I've noticed I don't eat as much. I guess since I'm chatting with him, I eat slower and end up feeling full earlier than I did before. I'm also enjoying the taste more -- savoring the food rather than thinking of it as just a way to not be hungry.

Sally Squires: A great example of the pleasure of truly enjoying food no matter how big or small your family unit. Thanks much for weighing in.

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$2.99 Gallon of milk?: Where can one get that? And while it's possilbe to get all of the other items on the list for $21/week at TJs. TJs tends to locate their stores only in upscale neigborhoods. Not easily accessible to many people using food stamps. The same can be said for a lot of other food places.

Sally Squires: They do. And there-in lies the problem for many. Costco, Sam's Club, BJ's, TJ's etc. are often not convenient for some of the lowest income groups. And certainly there aren't many who will take a bus or subway to these places and then cart huge quantities home. One almost needs to get a van and share it, don't you think?

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re: Eating on $21 a week: A poster pointed out various options for low-cost foodstuffs from various sources, TJs, Safeway, Giant - all very nice, but who pays the cost of transport to do all the shopping in these several locations? And who watches the kids? And who gets the time off from work or looking for work? And what about all the other stuff that requires time, energy and transport in a day or a week? It's all very easy from an armchair, a government desk or an ivory tower. But take your $21-$32 to an inner city grocery and live on it healthfully there. Then tell me how to do it.

Sally Squires: Exactly. And that's why we need to keep working on this problem. Thanks for weighing in.

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Sally Squires: Thanks to all for a wide-ranging and lively chat. Winners today are Spanish Rice recipe suppliers, the couple who are no longer eating their meals in front of the television; Yorktown, Ind., North Port. Fla.; Atlanta and Chicago.

Please e-mail me your name, U.S. postal address and please put winner in the subject line to leanplateclub@washpost.com.

Until next week, eat smart and move more with the Lean Plate Club. Thanks again to all.

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