Nutrition WiseBy Karen Collins, MS, RD, CDN

Q: Do “energy” drinks really help provide more energy?

A: In the world of nutrition, energy means calories. Energy drinks are meant for people who need more calories than they are able to get from a normal diet, either because illness or injury has made them too sick to feel like eating, or because their calorie needs are greater than usual. If you are feeling low on energy (as when fatigued), typical reasons include not getting enough sleep or regular exercise, not having outlets that release stress, not eating regularly, or waiting too long between meals. If long periods between meals is the problem, adding any healthy snack will help. For energy that lasts through the day, balanced meals hit the mark. Include some meat, poultry, seafood, dairy, or vegetarian protein, but make vegetables, fruits, and whole grains the major focus of each meal. Watch out for “energy” drinks with caffeine and other stimulants. The energy they give is short-lived, and afterwards you feel worse than before.

Q: Are grilled vegetables healthy? Are they easy to make at home?

A: Grilled vegetables are a fun, no-mess way to cook many vegetables. The potentially cancer-causing carcinogens that form when animal foods are grilled are not an issue with vegetables, which are a great way to limit meat portions and still enjoy the barbecue. Experiment! Most vegetables cook directly on the grill over medium-high heat in three to five minutes per side: asparagus, whole carrots and mushrooms, pepper and onion halves, and zucchini cut in half lengthwise. Use a grilling tray or put them on long skewers to prevent them from slipping through the rack. Potatoes can be halved lengthwise and grilled two to four minutes per side (six to eight minutes per side for sweet potatoes), or, sliced and wrapped in foil with a sprinkling of olive oil and some herbs, they will cook in 30 to 40 minutes. Try adding grilled vegetables to salads, soup, or as a topping for plain cheese pizza. Either cold or hot, they work well in sandwiches, and they are a great party appetizer as well.

Q: Are banana chips a good low-fat snack?

A: Most dried fruits, like raisins, dates, apricots and cranberries, are very low in fat. But banana chips are generally not only dried, but also fried. A small quarter-cup serving may have five to eight grams of fat, equal to one or two pats of butter. All dried fruit is concentrated in calories: a quarter-cup (about half a handful) averages about 100 calories. Banana chips are a little higher because of the fat used in frying. In general, dried fruit is a good snack choice for people who are very active, trying to gain weight, or who don’t have time to eat a “full size” snack. Those trying to feel full on fewer calories might do better with a snack of fresh fruit, baby carrots, other raw vegetables, or whole-grain cereal or crackers.

Q: Are all-beef hotdogs lower in fat than the regular kind, or are turkey hotdogs the only type that contain less fat?

A: The fat content of hotdogs is based on more than the type of meat used. Fat content depends on the size of the hotdog and on how much fat is ground up in the meat (just as with ground hamburger meat of varying fat levels). Hotdogs made from beef and pork are not necessarily much different in fat content from all-beef types, ranging from 140 to 180 calories and 13 to 18 grams of fat each. Those made from chicken, turkey, or a mix of the two often range from 100 to 150 calories and 8 to 12 grams of fat. You might like to try some of the products that have only two grams of fat, or even none. If you’re not getting the truly low-fat versions, the surest way to limit fat and calories is to avoid the extra-large hotdogs that can have up to 240 calories and 23 grams of fat. And limit the number of hotdogs you eat. Have one that you truly enjoy, and then center the rest of your meal around hearty servings of cooked vegetables, salads, and fruits.

Q: Are fruit and granola bars good substitutes for high-fiber cereals at breakfast?

A: Although granola or fruit-and-cereal bars may sound like they’re packed with vitamins and fiber, most of them are really loaded with sugar. Check the labels and you’ll find the fiber content is generally no more than one gram. With 110 to 140 calories, one bar is really more of a snack than a meal. True, these bars are lower in fat than a candy bar or a doughnut. But if you can take just a few minutes to eat a high-fiber cereal at home (preferably with some fruit on top), the cereal clearly comes out the nutritional winner. For on-the-run snacks, put some whole-grain cereal in a plastic bag, or a piece of fruit, or a little peanut butter spread between two pieces of whole-wheat toast, and take along some fruit juice as well.

Q: Are some types of steak lower in fat than others?

A: Yes. Cuts of beef that come from areas further from the ribs tend to be leaner. That means that the steaks lowest in fat are sirloins and tenderloins. The tenderloin may be listed on a menu as filet mignon, tournedos, or Chateaubriand (usually a large piece of meat shared by two people). A three-ounce serving of any of these cuts (that’s the size of a deck of cards), with all outside fat trimmed off, contains about 175-180 calories and seven to eight grams of fat. That’s comparable to the skinless dark meat of chicken, except that slightly more of the fat in beef is saturated fat. Another lean steak option is flank steak (also called “London broil”), which weighs in with 150-180 calories and 4 to 9 grams of fat in a three-ounce portion. Kebabs are usually made from a relatively lean cut. A little higher in fat content is the T-bone steak, which is usually still a little leaner than a porterhouse. The two most important ways to reduce the amount of fat are is to trim off all the fat along the edges of the steak and limit your portion size. In restaurants, portions may be two to four or more times the recommended size, so be sure to order the smallest size possible and plan to set some aside for leftovers. Thinly sliced, leftover steak is great added to a leafy green salad.