Karen Collins, MS, RD, CDN
American Institute for Cancer Research
Q: Is the diet in which you eat a bowl of cereal for two meals a day a good idea?
A: This diet can sound like a great plan. It will help you avoid excess calories that fast food restaurant meals sometimes have. The fat content of a bowl of cereal is generally low, if you use nonfat or lowfat milk. And, depending on the cereal you choose, you could even eat a lot of fiber and added vitamins.
However, unless you include a substantial serving of fruit on or with the cereal at each meal, you?re unlikely to meet the goal of five to ten servings of fruits and vegetables daily that is recommended by experts like the American Institute for Cancer Research. While vitamin fortification might compensate a little for the lack of produce, research now shows that many health benefits come from the natural phytochemicals in fruits and vegetables. Fortification can?t replace these. Hundreds of phytochemicals have been identified. In addition, a meal of cereal is not necessarily lower in calories than other options. Lastly, cereal doesn?t provide as much nutrition as you would get from simple meals made from a greater variety of foods, focusing on vegetables, fruits, whole grains and beans. Eventually you will need to learn how to choose balanced meals. By also controlling your portion sizes and exercising regularly, you should be able to manage your weight more healthfully.
Q:Are roasted vegetables made with a lot of oil?
A: They don't need to be. Roasting is a terrific way to prepare many vegetables, because it intensifies flavors and brings out a natural sweetness. To roast vegetables, cut them into bite-sized chunks, place them in a thin layer on a large baking tray and drizzle them very lightly with olive oil, or lightly coat with a cooking oil spray. Bake them at 400 or 425 degrees for 30 to 40 minutes, until they are lightly browned and tender, but not mushy. The baking time will vary with the vegetables you use. Almost any vegetable roasts well, except tender greens or delicate snap peas. You can serve the roasted vegetables straight from the oven as a side dish, or let them cool to room temperature before splashing them with balsamic vinegar to make a roasted vegetable salad. You can also turn them into a vegetarian main dish by adding some toasted nuts and a little Parmesan cheese and serving it with whole-grain bread. Roasted vegetables are also great as pizza toppings or pita fillings. When you want to eat hearty portions, roasted vegetables are a wonderful dish to make.
Q: Is colored pasta higher in vitamins than plain pasta?
A: No. When bits of spinach, tomatoes, or other vegetables are added to plain pasta dough to color it, the amount used per serving is usually equivalent to about a teaspoon. This amount is too little to have any significant nutritional value. Regular enriched pasta or colored pasta, however, can be healthful foods, if you make them part of a balanced diet that includes substantial servings of vegetables and fruits. If you want the most nutritious pasta, try whole-wheat varieties. These contain more fiber and nutrients.
Diets 
