Dr. Gourmet's Health & Nutrition Bites

Timothy S. Harlan, M.D.

I'm a practicing physician: I see patients every day. When I counsel my patients about their diet, I want to meet them where they are, in the world they live in with the real challenges they face. I'm not interested in what might be a "perfect" diet: I'm interested in helping my patients make realistic dietary changes that they can live with for the long term for the sake of their, yes, long term health. So I don't hide the fact that I think that fad diets like the Atkins Diet, South Beach Diet, or the Paleo Diet are just silly. Not only is the quality of the science they are (supposedly) based on pretty poor, the fact is that for most people these are not diets they can live with for their entire lives.

High protein diets like the three I mentioned above have been touted as helping people lose more weight, lose it faster, keep it off, and even improve clinical scores like cholesterol and blood pressure better than either low-fat or high-carb diets. While some (poor quality) research has been interpreted to mean that a low-carb diet is better for you than a low-fat diet, other research has shown that over the longer term those following a low-carb diet were no more likely to develop heart disease than those following a higher-carb diet (although those consuming more vegetable protein did have reduced risk). Long term high protein diets »

Did You Know?

Our online meal planner is absolutely free! With The Dr. Gourmet Diet Plan you can create customized two-week meal plans for just yourself or your entire family, including breakfast, lunch, and dinner. Includes printable shopping lists for each week, so you can save time and money by doing all of your grocery shopping at once. Create plans for people with GERD / Acid Reflux, Lactose Intolerance, Gluten allergies, or those who take Coumadin (warfarin). All plans are appropriate for those with Type 2 Diabetes, as well. Find out why.

Planning is the key to a healthy diet and a healthy weight, and The Dr. Gourmet Diet Plan makes eating well and eating healthy easy. Find out more!

Lose Weight

Just tell me what to eat!
Use our FREE interactive meal planner and reach your goal of healthy, permanent weight loss.

The Mediterranean Diet

Shrimp Taco Salad
What is a Mediterranean Diet? Find out how familiar foods are part of this healthy style of eating.

Ask Dr. Gourmet

Have a question about food or nutrition? Dr. Harlan answers your questions. Ask Dr. Gourmet.

Eat Healthy

It's easier than you think to eat well and eat healthy. Find out how to make eating healthy part of your life.

Healthy Recipes

Delicious, healthy recipes that taste great? Yes! Try an easy, healthy recipe from Dr. Gourmet today.


Learn how to make the most out of your exercise with easy-to-follow exercise videos and training plans.

Learn to Eat for My Condition

Zucchini SoupCoumadin (warfarin) Diet

This guide will help you manage your Vitamin K intake while still eating great food. Lists of foods that are high (and low) in Vitamin K, Coumadin-safe recipes and more! Coumadin (warfarin) Diet Information | Get the book! The Coumadin Diet and Cookbook (paperback: $19.95 + s/h) (PDF: $14.95)

Shrimp ScampiGERD / Acid Reflux / Heartburn Diet

This five-step guide to reducing the burn comes with easy tummy tips and delicious recipes to help you manage your reflux. Managing Your GERD / Acid Reflux / Heartburn Get the book! The Dr. Gourmet Diet for People with GERD / Acid Reflux: (paperback: $19.95 + s/h) (PDF: $14.95)

Glass of MilkLactose Intolerance Diet

It's not unusual to have difficulty digesting lactose and needing to avoid foods containing cheese or milk. This index will help guide you to Dr. Gourmet recipes you'll safely enjoy. Lactose Intolerant Recipe Guide and More Information

FishDiabetes Diet

What is the best diet for those with diabetes? A Mediterranean Diet! For diabetics, eating well is THE key to controlling blood sugar. For those with Type 2 diabetes, The Mediterranean Diet seems to help you control your diabetes better, without medication. The Best Diabetes Diet


Fast Food Guide

Burger and Fries

What are the healthiest choices at fast food restaurants? We've compiled a list: Fast Food Guide

Food Reviews

TV Dinner

We've reviewed frozen meals and convenience foods so you can eat well and eat healthy.

News You Can Use

the ingredients for a healthy fish soup

Health and nutrition news and what it means for you. Health and Nutrition Bites.

The How and Why of Eating Healthy

Place Setting

Simple, straightforward articles on eating healthy in the real world. The How and Why of Eating Healthy.

A Healthy Pregnancy

a breastfeeding baby

Pregnant or planning to be? Diet tips, do's and don'ts for your pregnancy. A Healthy Pregnancy

Healthy Eating for Kids

Grilled Cheese Sandwich

Healthy snack ideas and diet guide for the children in your life. Healthy Eating for Kids and Young Adults


Featured Recipes

Gardener's Pie (Vegetarian Shepherd's Pie)

This recipe has multiple steps and uses a few pots and pans, so it's not really designed for a weeknight meal. You can, however, cook all of the layers in advance and assemble the individual dishes, then keep them in the refrigerator until ready to bake.

Smokey Shrimp and Grits

Shrimp and Grits: a classic Southern meal and there are endless variations. Simmer the sauce slowly to blend all the flavors before adding the shrimp.

Curried Tartar Sauce

This was one of those recipes that my wife mused about. It works for almost anything that you would use tartar sauce for (read that fish), but it's great on a lot of other things. Use it as an alternative spread for sandwiches, for example.

My brother especially likes Heinz India Relish (pricey in the U.S.), and he's probably right that it would be good in this recipe, but I was out when I tested this. A bit of mango chutney would be pretty fantastic too.

Roasted Garlic Sandwich Spread

OK, it's garlic and it's for your sandwich. It seems so simple but there is a perfect blend of rich garlic flavor, umami and slight saltiness from the parmesan and sweetness from the honey. It takes just a bit to make your sandwich amazing.

Poblano Corn Chowder

Poblano Corn Chowder recipe by Dr. Gourmet

Poblano peppers can be a bit hit or miss. Sometimes they are really spicy and other times they are almost as mild as green bell peppers. This is one of those great moments when tasting is everything. If it's too mild, you can add a bit of cayenne pepper. Start with 1/8th teaspoon at a time (for two servings) and build up from there.

Seared Tuna with Asian Vinaigrette

This vinaigrette will work well with almost any protein. You could use cubed chicken thighs, pork tenderloin cut into thin strips, or almost any meaty fish, such as halibut or cod. Tofu would be especially good as well.

Tacos al Pastor

This is a spicy, savory, and sweet taco from Central Mexico that is super easy to make and cheap.

Traditionally it would be made with guajillo, pasilla, and ancho peppers - and you can do that - but it will take a bit more time and a bit more money.

Ask Dr. Gourmet!

It's easy to get answers about health and nutrition! Just send your question by email to askdrgourmet@drgourmet.com and Dr. Harlan will respond to selected questions of general interest. Answers will be posted in the Ask Dr. Gourmet newsletter (sign up now!) and archived in the Ask Dr. Gourmet section of the website.

What's New in Ask Dr. Gourmet

How accurate is the nutrition information for your recipes?
Which is better for you: oils with polyunsaturated or monounsatured fats?
How can I avoid E. Coli in bagged salads?

Please note that the Ask Dr. Gourmet feature is restricted to questions regarding food and nutrition. Due to the many questions we receive, not all questions may be answered. For more specific questions about your individual health, please contact your doctor. About Timothy S. Harlan, MD, FACP | Terms of Use | Privacy Policy

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