PriceSmart Foods is pleased to have a resident nutritionist inform all of us on how to lead a healthier life, leading to happiness and well-being. At PriceSmart Foods, we believe that the best approach to happiness and well-being starts with eating better and reaches farther into the way we work and play.

1. Q: How many eggs should I eat per week?

A: High cholesterol level or not, most people can easily eat 3 or 4 eggs a week without a negative impact. More important is often how the egg is prepared and what other high fat items such as bacon, sausage or hash browns are served with it.

2. Q: How do you recommend a novice go about introducing soy into their diet?

A: With the great variety of tofu and soy products in the stores today, there are lots of options. But likely the best ones for beginners are to use about 1/3 of a cup of soft tofu in a fruit shake, sprinkle soy beans on top of a salad or try chocolate-flavored soy milk. Enjoy!

3. Q: I've heard about the beneficial fats in fish but I'm a vegetarian. Do any other foods contain these fats?

A: Try grinding flax seed on top of your cereal, use in baking or even on a salad. Flax supplies the beneficial omega-3 fats also found in fish.

4. Q: I always eat too much in restaurants. It's the old "get your money's worth" thing. Any suggestions?

A: Well, I could say eat out less often - but that's likely not too much help. When dining out, keep your health goals in the forefront of your mind. Think of getting "your health's worth" and not just your money's worth. When you feel full, set down your cutlery or place your napkin over your plate to signify the waiter to remove your plate to prevent nibbling. There's nothing wrong with a good ole doggy bag. It saves cooking the next day.

5. Q: How much time should I leave between eating and exercising?

A: It depends what you've eaten. For a snack, allow about 30 minutes. For a light meal, 1 to 2 hours. For a large meal, allow up to 3 hours for the food to turn into energy and be ready for your workout.

6. Q: I suspect a friend of mine may have an eating disorder. How would I know for sure?

A: Aside from confidentially approaching your friend and asking him or her if everything is okay, watch for signs such as the person constantly talking about being overweight when they are clearly normal weight or even underweight. Missing meals constantly running to the bathroom, depression or excessive exercise habits are also some of the many warning signs. Check the Eating Disorder listings in the Yellow Pages for more resources.

7. Q: Do white spots on the fingernails mean anything?

A: These may be the result of injury to the nail bed caused by heavy work or even nail biting. A lack of the minerals zinc or iron may also play a role. Both nutrients are found in whole grain foods and lean meats.

8. Q: Are citrus fruits the only source of Vitamin C?

A: Although traditionally known as the best source of C, other vitamin-C rich foods include red and yellow peppers, tomatoes and kiwi fruit!

9. Q: Should a person avoid artificial sweeteners?

A: These products found in many items from diet pops to candy would not be in the food unless approved as safe for human consumption. However, it is always best to keep your diet as natural as possible. My personal opinion, is keep your intake of anything artificial to a minimum.

10. Q: Do I need vitamin pills?

A: You've likely heard the old adage, if your diet is balanced you may not need vitamins. But, consistently eating a balanced diet can be a real challenge for many people. A multivitamin, low dose vitamin E and calcium are generally wise to add to your routine. But, before you prescribe too many products, talk to a nutritionist or pharmacist who can give you a more personalized plan to follow.

Nutrition Chat Part 3