Dr. Gourmet's Health & Nutrition Bites

Timothy S. Harlan, M.D.

It's a tenet of nutrition, handed down from our parents and grandparents, and backed up by clever marketing campaigns. The specific message might vary, but the underlying belief is: "Drink milk for strong bones."

Milk contains a number of vitamins and minerals, not to mention protein and fat, and the presumption behind much of the research into bone health and milk has been, essentially, that:
1. Milk contains higher levels of calcium and vitamin D, and
2. Calcium and vitamin D are beneficial to bone health, therefore
3. Milk is beneficial to bone health

For decades this belief wasn't closely questioned - to the point that the USDA's MyPlate actually includes dairy milk as a beverage in its dietary recommendations.  Should you drink milk? »

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! Get the book! The Dr. Gourmet Diet for Coumadin Users 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. Get the book! The Dr. Gourmet Diet for People with GERD / Acid Reflux: 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

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)

Questions about ordering? Click here to read the FAQ.

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

Shrimp Monica

Shrimp Monica is a classic New Orleans dish, but the recipes that you will find almost universally start with a couple of tablespoons of butter and a 1/4 cup of heavy cream alongside a hefty addition of salt. I have said for a long time that it is easy to hide your sins as a chef with fat and salt. Yes, it makes food taste good, but not in a skilled way. You just don't need all that fat and salt to have your meal taste good.

The great thing about not using all that added fat and salt is that it lets the other flavors shine. In this case that means the onions, garlic, and shrimp, but you can also get the hints of lemon and green onion coming through.

Roasted Garlic Bread Pudding

Bread pudding is traditionally a dessert, but over the last 20 years chefs have been bringing bread pudding from the end of the meal to the main course with savory versions.

I was inspired to create this version at a restaurant that I was dining in recently that had a savory bread pudding as an accompaniment to roast duck. That one was good, but a bit ordinary, and I felt that the idea of a savory bread pudding was just made for garlic, sage, and mustard.

Linguine with Leek and Pancetta

Leeks are amazing. They are pungent and sweet at the same time. In this dish they take center stage and bring both flavors to the dish. This is complemented by the combination of a little bit of intensely flavored ham, garlic and black pepper.