Dr. Tim Says....

Timothy S. Harlan, M.D.

I have spent the last twenty-five years or so talking about what you should be eating. I can't say that I have deliberately avoided talking about what you shouldn't be eating, it's more that I like to remain positive. There's so much great food that's great for you and that has taken me a lot of time to talk about. Even so, I get a lot of emails asking about advice on foods to avoid. This week I want to talk about breakfast choices and we'll begin with a discussion of cereal.

Let's start with Cheerios. They're healthy, right? Heck, there's even an American Heart Association "Check Mark" on the package. So why would I be talking about them now? What NOT to eat: cereal edition »

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


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Featured Recipes

Portabello Tacos

This recipe uses iceberg lettuce, which is lower in Vitamin K, and in small amounts (as in this recipe) can be safe for Coumadin (warfarin) users. For those who are not on warfarin, try using fresh spinach or arugula instead of lettuce.

When roasting the portabella mushrooms in the oven, they will give up a lot of water into the pan, which is why we turn up the oven's temperature: to help the water evaporate.

This recipe is especially good with smoked paprika, if you have it.

Fusilli with Sausage and Spinach

Sausage gets a bad rap. It's like almost any ingredient: it can be made bad but also too much of a good thing isn't always good. Using great quality, flavorful sausage in this recipe is a good example. An ounce, cooked slowly to enhance the flavor, goes a long way and is even better with the combined flavors of spinach, mustard and parmesan.

Use a good quality Italian flavored sausage for this dish. Of the national brands, Applegate farms is a good choice, with no preservatives and a bit lower sodium. Use what you need and freeze the rest.

Fusilli with Bacon and Arugula

This recipe is well balanced with the umami of bacon and parmesan, sweetness of the peppers and sharpness from the arugula and scallions. It has a bit more sodium than I generally like in Dr. Gourmet recipes, but you may be able to find lower sodium bacon in your market.

Adding a bit of ground fennel seed while cooking the bacon adds a great depth of flavor: it tastes like Autumn.

Penne with Shrimp and Mustard Sauce

Penne with Shrimp and Mustard Sauce recipe from Dr. Gourmet

Onions, mustard, shrimp, pasta, creamy sauce – all in about 20 minutes. Simple.