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

Q: Are some cuts of steak healthier than others?
A: Steak can be high in saturated fat, which increases the risk of both heart disease and several types of cancer when eaten excessively. But steak can be a lower-fat choice than prime rib. T-bone, porterhouse and tenderloin (from where filet mignon comes) are all fairly lean cuts of steak, if you trim off the fat around the outside. This is a major way to control fat content. A portion the size of a deck of cards contains only 9 grams of fat if you?ve trimmed it well, but skyrockets to 21 grams of fat if untrimmed. The other way to control fat is portion size. The huge steaks served in many restaurants are enough to feed a family of four. Instead of eating the whole serving, take the excess home. Freeze it, if you won?t use it in the next three or four days, and make a steak sandwich later. At the restaurant, center your meal mainly around vegetables with some potatoes, rice or pasta to go with a 3 oz. portion of steak. This healthy balance helps limit fat unless you smother the vegetables with butter or other fat and provides many nutrients and fiber that are vital to good health.

Q: Is spirulina really a concentrated source of protein?
A: It depends how you define concentration. Based on weight, dried spirulina (blue-green algae) is about twice as concentrated in protein as meat. Almost 60 percent of a spirulina tablet is protein. However, if you define concentration based on the amount of protein in a typical serving, spirulina would not be considered a source of protein at all. Six spirulina tablets contain less than two grams of protein, compared to about 21 grams of protein in a moderate portion (the size of a deck of cards) of meat, poultry or seafood. But you don?t need large portions of meat, spirulina or any meat at all to get adequate protein. A mostly plant-based diet of vegetables, fruits, whole grains, beans and nuts contains enough protein, as well as vitamins, fiber and phytochemicals for good health.

Q: Are those big cinnamon buns and scones at food chains really loaded with fat and calories?
A: Those giant pastries are nothing like the little rolls and scones that grandma use to make. Nor are they like the ones mom baked from refrigerator dough, either. Today?s popular bakery scones usually weigh 4 to 5 ounces, and the cinnamon rolls 4 to 8 ounces. Both equal 2 to 5 of the traditional versions, although there has been some welcome reduction in the size of cinnamon rolls. But still you probably wouldn?t guess that one of these scones without added butter could contain 410 to 520 calories and 14 to 27 grams of fat. Even a Quarter Pounder? can have less calories and fat. The scones can be a light treat in comparison to some cinnamon buns, however, which range in calories from 320 to 730. Zooming sugar content accounts for the extra calories. Surprisingly, fat content can be less with a cinnamon bun. The amounts range from a low 4 to a weighty 29 grams. Of course, if you?re eyeing the cinnamon rolls with nuts, figure on a whooping 730 to 1100 calories, 29 to 56 grams of fat, and an extra 3 to 4 tablespoons of sugar each. A health-wise plan is to enjoy any of these treats occasionally and look for ?mini? portions. You could also split one with a friend or two. To maximize your enjoyment, eat slowly and savor every bite of these calorie-dense treats.