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

Red meat: yeah, we knew that

Timothy S. Harlan, M.D.

A study published recently in the American Journal of Clinical Nutrition (2021;113:1126-1136) appears to show that consuming a moderate amount of lean beef, in conjunction with a Mediterranean-style diet, improved cholesterol scores significantly compared to the Average American Diet.

The authors designed three different Mediterranean-style diets, each with increasing levels of "lean beef": one that averaged 0.5 ounces per day, a second that averaged 2.5 ounces per day, and a third that averaged 5.5 ounces per day. These diets were all matched for micronutrients: each provided about 17% of calories from protein, 42% from carbohydrates, and 41% of calories from fat. 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


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Coumadin Book

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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

Southwest Salmon Cakes

Fish cakes transcend any season and they are amazingly versatile. You can serve them for your Saturday night dinner party or as a weeknight meal. They are great with a side of mashed potatoes, oven roasted fries, or even as a burger. Likewise, you can use a wide variety of seafood - whitefish, salmon, crab - and end up with a fantastic dish. You can even make them with canned salmon.

Chopped Caesar Salad with Shrimp

Caesar Salad Dressing is so versatile. There's nothing quite as good as a classic Caesar Salad, but you can use the dressing for sandwiches, on top of grilled veggies, and this chopped salad variation is a delicious reason to make your own Caesar dressing and keep it on hand.

Chopped Cobb Salad

The original allegedly used French dressing but Cobb Salads give themselves over to almost any creamy dressing: Honey Mustard, Ranch, Parmesan Peppercorn or your favorite.