It's easy to get answers about health and nutrition! Just send your question by email to email@example.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.
Currently I just returning to exercise program after giving it somewhat up for over 3 years. I am looking to lose over 80 lbs. I have wiped soda pop out and have somewhat given up red meats. My Dr. said I might wish to relook at giving my consumption of all meat and take in fish and chicken. Might you have some words for me on this idea of making vegetarian more often than the meaty days? What are healthy alternatives in days with meat?
It sounds as if your attitude is fantastic and you are on the right track. Exercise is key to being healthy, whether one needs to lose weight or not. Not drinking soda is a fantastic decision. This is one of the easiest ways to take in calories that do little but put on so much extra weight.
You don't have to completely eliminate red meat to lose weight. A good rule of thumb is to have red meat about once per week and fish or shellfish three times per week. The other three days can be split between poultry and vegetarian meals. There are so many choices for eating healthy vegetarian meals. Pastas and pizzas should keep you busy for a good long time, but there are also recipes like risottos, ratatouille, eggplant parmesan and gnocchis. Here's a list of some of the vegetarian recipes on the Dr. Gourmet web site:
Butternut Squash Risotto
Chopped Salad Tacos
Creamy Mac and Cheese
Fettucine with Roasted Eggplant and Broccoli
Fettuccine with Olive Oil and Garlic
All Vegetarian Main Course Recipes
Soups are another good choice. There are lots of hearty soups that make a fantastic centerpiece to your dinner. A great bowl of minestrone with a salad and crusty Italian bread... that's living.
The meal plans you can create using The Dr. Gourmet Diet Plan are all based on the schedule of meals that is reviewed above. You might find this a helpful resource either to plan your meals or even as a guide to the types of foods that can help you achieve your goals.
Thanks for writing,
Timothy S. Harlan, MD, FACP