Dear Lynn:

I have been overweight (by about 20 pounds) my whole life. About four years ago I went on a very strict diet -- two grams of fat and three to four hours of exercise a day. I managed to lose a lot of weight. Once I started to get busier, however, I was not able to keep up with it. Now I would like to lose weight once again but, more important, become healthier. My problem is that my schedule does not really permit exercise. I work 20 hours a week, carry 25 units in coursework in school and am involved with full-time theater. Do you have any exercise ideas that I can fit into my schedule? Also, do you have any ideas on quick, nutritious meals that I can eat when I do not have time to take a lunch break? (I have a major sweet tooth and tend to reach for chocolate.)

Thanks!
-- Anney

Dear Anney:

Whew. The previous diet you describe -- two grams of fat and three to four hours of exercise -- is obviously far too strict and time-intensive to follow long term. You have a life to live! In addition, two grams of fat per day is way too low for good health, which you state is one of your prime objectives. Most women need at least 30 grams of fat per day. It also sounds like your busy schedule keeps you at least somewhat active.

But to fit exercise into your day, try:

• walking or biking instead of driving whenever possible
• taking the stairs instead of elevators
• incorporating exercise into a five-to-ten-minute break

For quick and nutritious meals, try:

• a piece of fruit, slice of cheese and a bagel
• hot or cold cereal and milk
• yogurt mixed with fruit and granola
• rice mixed with vegetables and bits of chicken
• canned or packaged soup (look for brands lower in sodium)

Instead of chocolate, keep fruit with you at all times. Allow yourself chocolate once a day, but only when you can sit down, relax and enjoy it!

Good luck, and let me know how it goes.

Sincerely,
Lynn Grieger, R.D., C.D., C.D.E.