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Trying to eat a healthier diet? Get to a target weight? Or just make sense of all the nutrition news out there?

Globe columnist and dietitian Leslie Beck was online earlier to take your questions on healthy eating, boosting nutrition and everything in between.

Your questions and Ms. Beck's answers appear at the bottom of this page.

A leading Canadian nutritionist, Ms. Beck operates a private practice in Toronto. When she's not helping people achieve their nutrition and fitness goals, she's writing her weekly column for The Globe and making appearances on CTV as Canada AM's nutrition expert.

Ms. Beck is the author of seven books, including her most recent release, Foods that Fight Disease (Penguin, January, 2008).

Born and raised in Vancouver, Ms. Beck obtained her Bachelor of Science (Dietetics) from the University of British Columbia and proceeded to complete the dietetic internship program at St. Michael's Hospital in Toronto. She studied a Masters in Epidemiology at the University of Toronto. She is a member of Dietitians of Canada and the College of Dietitians of Ontario.

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Navin Vaswani from Toronto writes: Hello Leslie,

I'm 26. I weigh 150 pounds. At my heaviest, I tipped the scales at 200 pounds.

I'm happy with my progress, but I'd love to get to 135/140 lbs (I'm 5'8).

Most of all, I'd love to lose the gut. I try to eat as best as possible. Breakfast everyday, sandwich for lunch, some rice/pasta and protein for dinner. I could eat more vegetables, but couldn't we all?

I do weights and cardio during a session at the gym, three or four times a week. What do I need to do in order to reach my weight goal? When I initially lost a lot of weight, I did it on a low-carb diet. Should I do that again? Should I increase my cardio? Should I stop drinking completely?

Any help would be great. Thanks!

Leslie Beck: Hi Navin, First of all, congratulations on losing 50 pounds! That is fantastic. Your current weight of 150 lbs is very healthy indeed: your body mass index (BMI) falls in the healthy range of 20 to 25 at 22.8

I am afraid it's pretty difficult for me to advise you without properly assessing your current food intake and your weight history. My question to you: is it realistic for you to weigh 135 to 140 lbs? Have you ever weighed 135-140 lbs for a period of time as an adult? That weight puts your body mass index (BMI) at the low end of the range - still healthy of course. Just take a moment to ask yourself if the weight goal is reasonable. If it seems unreasonable, then work hard to maintain your current weight! If it is realistic to lose 10 to 15 lbs, then here are a few tips for you (remember, you have to be able to maintain 140 once you get there, so the strategies you employ to lose the least 10 lbs. must be sustainable):

• Increase cardio workouts to 4 to 5 times per week - at least 30 minutes in duration

• Do weight workouts 2 to 3 times per week

• Measure your rice and pasta portions at dinner. Keep rice to 2/3 cup and pasta to 1 cup - cooked measures.

• Limit alcoholic beverages to a weekly maximum of 7 drinks, preferably less.

• Keep dessert - or your choice of splurge - to once per week.

Good luck!

Nat * from Toronto Canada writes:Hi Leslie,

Thanks for taking my question. I have been battling sensitive skin on my face for quite some time now (mainly redness). I've seen doctors, dermatologists, and even allergy specialists with no improvement, or any particular diagnosis. Do you think a dietician, or nutritionist could be of help? Can you make any recommendations that have worked for people in the past?

Thanks very much!

Leslie Beck: Hello Nat, You can certainly try a few dietary modifications to see if they improve the redness of your skin. I realize you have not been diagnosed with a skin condition, but the following strategies help my clients with rosacea (Rosacea is a chronic skin condition that causes redness and swelling, primarily on the face. It affects mainly fair skinned, light haired people and more women than men.) First of all, avoid hot beverages (coffee, tea), alcoholic beverages, and spicy foods as these increase blood flow in the skin and can cause flushing and redness. You might also want to try adding omega-3 fats to your diet that have anti-inflammatory action in the body. If you like fish, include oily fish (salmon, trout, sardines, Arctic char) in your diet twice per week. Consider taking a fish oil capsule once per day. To increase your intake of ALA, the omega-3 fatty acid found in plant foods, add 1 to 2 teaspoons of flax oil to your daily diet (use it in salad dressings or drizzle over foods; you cannot cook with flax oil).

I hope you find that one of these tips helps. It might be worthwhile to consult a registered dietitian to have your current diet assessed for potential triggers of skin irritation.

Moira Granger from Halifax Canada writes: Hi Ms. Beck,
I work a late shift -- 4 p.m. to 1 a.m. -- and am wondering what the best times and things to eat would be. At some times during the evening I'm ravenous, and when I get home at 1:30, I almost always have a snack of mostly some protein thing, like cheese, but sometimes junk food, because of the convenience. Where I work, the standard break is at 9:30 p.m., but we're allowed to snack at our desks, or eat cold food there as well (which means I often bring sandwiches, fruit, pretzels and a cookie or two, which are most always gone by break time). I'm worried that eating late at night isn't the best thing to do to maintain a healthy weight. Is 9:30 p.m. an OK time to eat a meal? And, by the way, I'm a vegetarian. Any advice?

Leslie Beck: Dear Moira, The most important tip when it comes to maintaining energy and preventing weight gain — or even losing weight — is to eating according to time of day. That means if you get up at 1:00 p.m. for a 4:00 p.m. shift, you eat breakfast, not dinner. I would eat a planned snack or lunch at 5:30 p.m. at your desk, and then dinner at 9:30 p.m. That leaves you 4 to 5 hours to digest before it's time to go home and sleep. The mistake I see so many clients making is that they eat a large meal when they wake up, and continue doing so during their shift, even when they get home from work before they go to bed. So you will eat a meal at home (breakfast), lunch at 5:30 p.m., then dinner at 9:30 p.m. Other tips include:

• Eat small meals or snacks rather than 2 or 3 large meals. Eating lighter meals helps keep you feeling energized and is easier on your digestive system. Choose higher fibre foods such as high fibre cereals, whole grain breads, instant bean soups to help prevent constipation that is commonly experienced during shift work. Bring your meals and snacks with you.

• Avoid high fat. Fatty foods like fries, potato chips, pastries, cookies and chocolate bars are harder to digest. Sandwiches, soups, salad with lean (vegetarian) protein, fruit, yogurt, granola bars, and energy bars are good choices.

• Avoid spicy foods. Spicy meats, sauces, salad dressings, and seasoned foods can irritate the stomach. Choose unprocessed meats, oil and vinegar dressings, and mild sauces, if any.• Drink plenty of fluids. To prevent constipation, drink plenty of water during your shift. You need 9 cups (2.2 litres) - which includes all beverages with the exception of alcoholic beverages.

Matthew Lucid from Waterloo Canada writes: Thanks for taking our questions Ms. Beck. Could you please comment on the differences in nutritional value of various loaves of multigrain bread? Some loaves are priced at $2, some at $5 -- what should I be looking for in a loaf of multigrain bread and other multigrain products to get the most nutritional value?

Leslie Beck: Hello Matthew: In my opinion, the most important thing to look for when buying a loaf of bread is that it contains only whole grains - not a stitch of refined flour (white flour, enriched flour, refined rye flour and so on.)

You will have to read the ingredient list to see this. I also like breads that are dense and have a lower glycemic index which means they are digested more slowly and converted to blood sugar gradually. Low glycemic breads include stoneground whole wheat, whole grain rye and whole grain pumpernickel breads. I also look for at least 2 grams of fibre per one slice. If organic is important to you, you will pay more.

Hope that helps.

EM from Vancouver writes: Hi Leslie and thank so much for answering my question. I've struggled with weight since I hit puberty. As an adult, I've gone between about 150, at my lowest, to as high as 225 (I'm 5'2). I recently lost 50 pounds and now am about 170. My goal is to get to 150 but really I'd like to be 140. That is still a BMI over 25. I feel like I won't be satisfied until I reach at least 140 but I'm also worried that it's not realistic. How can I know what a realistic weight is for me personally? (even if the BMI chart disagrees.) And can I consider myself healthy at 150 pounds even if my BMI is still not in the healthy range? It's difficult to base it on feeling and looking good when we're constantly bombarded with messages of how we are all so overweight. I really appreciate your advice.

Leslie Beck: Dear EM, I think it is really important to consider what is weight realistic for you to achieve, and most importantly, maintain. Here are the questions I ask my clients in my private practice. Based on their answers, and their BMI, together we determine a realistic and achievable weight goal.

• What has been your weight history for the past 10 to 20 years? If you want to weigh 140 pounds, but you haven't been there since your early 20's, keep in mind this might be more difficult to achieve.

• Does your lifestyle permit the changes that will be required of you? Depending on your lifestyle today, it may be unrealistic to weigh 140 lbs. Do you travel for business, dine out frequently? Are you able to change some of these things to reach your weight goal?

• Keep in mind you need a little wiggle room for holidays and entertaining.

• Are you thinking long term lifestyle change instead of short term quick fix? I can tell you right now that people who approach losing weight with this attitude are far more successful. Ask yourself what your motivation is. Are you trying to fit into a certain dress size fro an event? Or do you want to be healthier and have more energy? The right mind set also means being comfortable with slow and steady weight loss.

My advice: get to your goal of 150 lbs and then reassess. If the next 20 lbs comes off relatively easily and a stead rate, then getting to 140 lbs. might be very achievable. Keep up the good work.

Dave Schofield from Rockwood, ON Canada writes: I've read a fair bit lately about whether soy is a food that should be eaten as a staple in our diets. While there seems to be a lot of information that soy has a lot of estrogen, which may have negative health effects, the information seems all to source back to a single doctor's opinion, and to be dismissed except in specific exceptional circumstances by others.

Is there any reason that soy shouldn't be eaten as a dietary staple? I understand, as with many other foods such as beans, bran, or garlic for instance, that foods do affect our bodies, but are soy effects somehow different to the point that it should be limited?

Leslie Beck: Hi Dave,

Here's my take on soy: of eaten as a whole food rather than supplements, is perfectly healthy and nutritious. No one disputes the fact that soybeans deliver plenty of nutrition, especially protein. Unlike any other bean (kidney beans, black beans and so on), soybeans offer what's called a complete protein because they provide the body with all nine essential amino acids (the building blocks of protein) needed for growth and development. Soybeans are also very low in saturated fat and provide fibre, omega-3 fats, vitamins, minerals and antioxidants.

Soy also contains isoflavones, natural compounds that behave like weak forms of the body's own estrogen. Isoflavones compete for the same place on body cells that estrogen does. Some of the risks of excess estrogen, including breast and uterine cancer, are thought to be lowered in this way.

The strongest evidence for soy's health benefit is its ability to cut cholesterol, especially in people with high levels. Research from St. Michael's Hospital and The University of Toronto has shown that foods rich is soy protein, as part of a low fat diet that includes viscous fibre and almonds, can lower LDL levels by as much as 29 percent.

Beyond the fact that soy can lower cholesterol, not much else is clear. Soy foods have been shown to ease menopausal hot flashes, but only modestly. Only a handful of short-term studies have found that soy isoflavones can halt bone loss, and even increase bone density, in postmenopausal women. Whether this translates into fewer hip fractures has yet to be determined.

And so far there's no good evidence that eating soy foods reduces cancer risk — at least not in western cultures. Epidemiological studies report that Asians, who eat a high soy diet, have lower rates of hormone-related cancers of the breast, prostate and endometrium. But Asians generally have a low fat diet and eat more fish and vegetables than North Americans do. It's also thought that Asian women might be more responsive the effects of soy.

The case against soy revolves around isoflavones. The most controversial and unresolved issue is breast cancer. The concern is that soy isoflavones could increase a woman's total estrogen levels and encourage the growth of estrogen-dependent breast cancer, especially in women who already have the disease. But it's not that simple. Some studies conducted in animals and test tubes indicate that extracts of isoflavones inhibit the development of breast cancer, while others suggest they may increase breast cancer growth. It depends on the particular isoflavone studied (soybeans are rich in two different isoflavones) and the amount used. There's no compelling evidence that eating soy foods increase breast cancer, but research is ongoing.

Toxicologists caution that eating large amounts of soy can result in an underactive thyroid and goiter (an enlarged thyroid gland) by blocking the production of thyroid hormones. However, this appears to only occur in people who are iodine deficient, a mineral needed for normal thyroid function. In developed countries salt is fortified with iodine to prevent deficiency. It's possible, however, that people who eat soy foods and who don't enough iodine from their diet could be at risk for goiter.

Critics also warn that soy infant formulas can lead to abnormal sexual development in children. But this has never been recognized clinically. American researchers compared 811 adults who were fed either soy or cow's milk formula in infancy and found no differences in growth, maturation, fertility or other reproductive outcomes.

I do advise against the use of isoflavone pills, which offer highly concentrated doses. We don't have data on the long term safety of these supplements. And they are missing the vitamins, minerals and phytochemicals that foods made from soy beans contain.

Vincent DuJohn from Toronto Canada writes: Hi Leslie,

What qualifications are dieticians required to have in Canada? If I would like to make an appointment with a dietician, are there any other factors that I should consider when choosing one?

Thanks, Vincent

Leslie Beck: Hi Vincent,

In Canada, the title "Registered Dietitian", "Professional Dietitian", and "Dietitian" are protected by law -- through provincial legislation -- so that only qualified practitioners who have met education qualifications can use that title. As regulated health professionals, dietitians must be members of the provincial College of Dietitians. Dietitians who have met national standards for education and training and who are members of the provincial regulatory colleges can use one of the following designations -- RD, PDt or RDt (or the French equivalent Dt.P.).

A dietitian has a Bachelor's degree, specializing in foods and nutrition, as well as a year or more of practical training (e.g. internship) in a hospital or community setting. Many dietitians also have a Master's or Doctoral degree.

The term Nutritionist is not protected by law in all provinces so people with different levels of training and knowledge can all themselves a "Nutritionist". The title "Nutritionist" is protected for Dietitians in some provinces and dietitians do use the title "nutritionists".

If you are planning to make an appointment to see a dietitian, that's great! To find one that can meet your needs, I suggest a quick chat over the phone first so you can explain your goals and tell the dietitians what you are hoping to learn, receive, etc. See if there is a good fit. If anyone is uncertain as to whether I can meet their needs, I will speak to them on phone or in person for 15 minutes to help them decide if my services and my approach is right for them.

Laura Anderson from Canada writes:I am a 53 year old female that has exercised regularly for the last 25 years. I do cardio 4-5 times a week with a minimum of 30 minutes and 2-3 weight work-outs.
In the last year I have developed extra thickness above my pants waistline and below my belly button. I cannot seem to change that with my same exercise routine. I do change up my type of cardio and weight work-outs so it is not like I am doing the same thing all the time. I do challenge my body. This is so discouraging. I have cut down my portions slightly but find I have to eat a certain amount when I exercise because I also struggle with low blood sugar episodes. I eat something every 3-4 hours (protein and carb combination), snacks included.

Leslie Beck: Hi Laura,

I have many clients who are peri or post menopausal who complain of the exact same thing - an extra layer of fat around the middle. Unfortunately this tends to happen because hormonal changes associated with menopause can affect fat storage in the body. Nevertheless, carrying extra weight around your middle is not inevitable. Your exercise program sounds great - strive for 4 to 5 moderate to vigorous cardios per week each at least 30 minutes in duration.

It's hard for me to advise on your diet without knowing what, when and how much you are consuming each day. Perhaps your portions need to be further tweaked. Or maybe unstructured weekends are the culprit. By eating the right combinations at meals and snacks, it is possible for you to have enough energy to manage your blood sugar and support your workouts while losing a little weight. You might consider consulting a private practice dietitian to get a detailed assessment of your diet long with recommendations and a meal plan.