Is it okay to have dessert like cake or pie sometimes?

Absolutely. Just think of it as an every now and then treat. And don’t eat the whole cake or pie! Practice portion control. Also remember that diseases like diabetes which are affected by sweets don’t take a holiday. So it’s important to adhere to an appropriate diet the vast majority of the...

Are canned vegetables bad for you?

A lot of canned veggies are loaded with sodium. So I recommend getting “no salt added” canned veggies if possible. These typically are as low in sodium as the fresh version. You can use herbs and spices to flavor them.

What vegetables do you recommend?

I call veggies (and fruit) health. They are packed full of vitamins, minerals and fiber and they’re low in calories to boot! I recommend eating a variety of vegetables of all different colors. Non-starchy veggies (everything but the starchy veggies: peas, beans, corn, potatoes, winter squash, parsnips and pumpkin) should take up half your plate. Starchy veggies go on one-quarter of your plate. Make sure you prepare your veggies in a healthy...

You’ve said that a serving size of avocado is 1/8th of it, or two tablespoons. I can eat a whole avocado at one sitting. Two level tablespoons is impossible.

I know it can be hard to cut back on some of our favorite food items. I get it. And two level tablespoons of avocado can seem quite small compared to the whole avocado. But while avocado is a healthy monounsaturated fat, it’s high in calorie. So size does matter. But this is what I tell people. Any change is better than no change. Perhaps in the case of avocado, why not start with only eating half? Then continue to work your way down to the recommended serving...

What’s the difference between white bread and wheat bread?

Fiber. Unless it’s been fortified, most white breads, pastas, rice and other grains have been stripped of it. And that’s not a good thing for most of us. Unless you’ve been told to limit fiber intake, we should get between 21 to 38 grams of fiber each day. Fiber helps keep us regular, can lower cholesterol, manage blood sugar and keep us full. That’s fantastic. Besides whole grains, brown rice, pasta, breads, etc., fruits and veggies also have fiber. So enjoy these healthy foods. But if you’re not getting a lot of fiber in your diet currently, don’t double your fiber intake overnight. Your colon will be happy, but you most likely won’t be. So add fiber slowly and drink sufficient amounts of...

Do you write every day?

I don’t write every day. I teach health and nutrition classes, counsel clients and speak at a variety of venues, so some days it’s too busy to carve out writing time.