Karen Collins, MS, RD, CDN
American Institute for Cancer Research

Q:   Should I stop using non-stick pans because of reports I’ve heard in the news?

A:   As long as you use non-stick pans according to directions, you should not feel compelled to give them up based on the little evidence available. A concern has been raised about a compound called perfluorooactanoic acid (PFOA) used in the production of nonstick coatings.  The Environmental Protection Agency has declared it a “likely carcinogen.”  It is found in the environment and in the bodies of many Americans at higher levels than 25 years ago.  However, we don’t know whether the new blood levels reflect environmental exposure or PFOA’s widespread use in the manufacture of many man-made products, like carpets, clothing and cookware.  Although now is a time for more research on the safety and sources of PFOA, if you like nonstick pans, you should use them safely.  Avoid using them at the highest temperatures.  Don’t let them get very hot without food or liquid in them in order to prevent them from emitting fumes that might be unhealthy.  On the other hand, if you are tempted to give up non-stick pans, don’t let the fear of vastly increasing your food’s fat content hold you back.  When cooking in an uncoated pan, if you need to add an extra half-teaspoon of olive or canola oil per serving, this amount will add only 20 calories and 2 grams of fat for each person.  To lower your cancer risk, instead of focusing on what type of pan you’re using, you should concentrate on what’s in the pan and on your plate.  A mostly plant-based diet with lots of vegetables and fruits which you should eat in appropriate portions to maintain a healthy weight will reduce your cancer risk more than changing pans.

Q:   Chocolate and ice cream are my comfort foods.  How can I avoid eating them?

A:   Are you trying to deprive yourself of these foods?  Some health experts suggest that the more rules we make against certain foods, the more we crave them when we’re stressed or vulnerable.  If you don’t already have a list of non-food ways to cope with anxiety and calm yourself, experiment with options such as a brisk walk, soothing meditation, or a relaxing shower.  You also don’t need to completely give up chocolate and ice cream for weight control or good health.  Just practice ways to enjoy these foods in small portions.  For example, take a single small piece of chocolate and savor eating it while you do nothing else.  Or enjoy a bowl with a small amount of ice cream maybe even lowfat topped with lots of delicious fresh berries. 

Q:   Is cheese fattening or helpful when trying to lose weight?

A:   The high fat content of regular cheese puts it in a moderate calorie level.  Reduced-fat versions are easier to accommodate when you want to lose weight.  But regardless of which kind you choose, portion control is the key to the calorie and weight impact of cheese.  A small amount grated onto a salad or some vegetables is not a problem.  Nor is one to one-and-a-half ounces (110 to 170 calories) in a salad or sandwich.  Because it contains protein, which studies suggest can help keep our hunger satisfied longer, the calories in small amounts of cheese might ultimately help weight control. However, 110-calorie ounces can add up quickly.  Foods smothered in melted cheese or cheese sauce contain a lot of calories.  You can also accumulate calories quickly by snacking on slice after slice of packaged cheese. Although laboratory studies have indicated that calcium may influence metabolic processes and make weight loss easier when calories are reduced, human studies have shown inconsistent results.  You shouldn’t expect that the calcium in a lot of cheese will help you lose weight.