Current Column: Dr. Gourmet's Health & Nutrition Bites

Reduce the risk of diabetes - and breast cancer

Timothy S. Harlan, M.D.

Researchers affiliated with Harvard Medical School and funded by grants from the National Institutes of Health as well as Susan G. Komen for the Cure® recently found that a dietary pattern associated with a lower risk of diabetes is also associated with a reduced risk of breast cancer (Am J Clin Nutr 2020;112:1492-1503).

The research was performed using data gathered for the Nurses' Health Study I and II, both of which are large-scale, long term prospective studies of female nurses. The studies began gathering data in 1976 and 1989, respectively, and include a total of over 238,000 participants. Read the article »

Learn to Eat for My Condition

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. Get the book! The Dr. Gourmet Diet for People with GERD / Acid Reflux: paperback: $19.95 + s/h | PDF: $14.95

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! Get the book! The Dr. Gourmet Diet for Coumadin Users paperback: $19.95 + s/h | PDF: $14.95

a person pouring salt from a salt shakerLow Sodium Diet

Following a diet that's low in sodium (salt) doesn't have to be bland or boring! With these healthy, low sodium recipes from Dr. Gourmet, you'll be eating well and eating healthy without needing to reach for the salt shaker. Get the book! The Dr. Gourmet Low Sodium Diet: 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

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.

Fast Food Guide

Burger and Fries

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

How to 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.


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

Get the facts - based on peer-reviewed research - on health and nutrition. We report on the latest nutrition news and tell you how you can use it in your daily life. 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


Get the Coumadin Diet Plan and Cookbook!

Coumadin Book

This indispensable book includes:

Buy the paperback | Download the eBook (PDF)

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How to order by mail: We are happy to accept personal checks drawn on a US bank for delivery within the United States only. Download the form to order by mail. We regret that we are unable to process orders by phone or ship printed books outside the United States.

How Much Vitamin K is in...?

Find out the exact amount of Vitamin K (in micrograms) of almost a thousand common foods: get the paperback or downloadable eBook now!

Featured Recipes

Steak Au Poivre

I simply love Steak Au Poivre and always think of it as the romantic go-to meal. It was a standby in my restaurant days, and it's unfortunate that you don't see it on many menus these days. The key is to cook the steak at a little lower heat to avoid burning the cracked pepper. The result brings a more savory flavor to the pepper and mellows the spiciness.

Parsnip French Fries

These are a great alternative to French Fries (even the Dr. Gourmet oven baked version). They have about 3 times the fiber of fries made from potatoes and are sweet and delicious. The rosemary, olive oil and pepper give them a fantastic flavor, but you could use almost any herb or spice that appeals to you.

Southwestern Cheeseburgers

The recipe calls for making them in the oven, which is great for cleanup. You can make them on the top of the stove using a skillet, but I love using a pancake griddle to make burgers. That is, after all, the way most burgers are made in restaurants. The griddle lets you control the heat perfectly and it is so much easier to flip the burgers.