Your blood sugar (and waistline) safe from Splenda

Q. Is it true that the sweetener sucralose (sold as Splenda) doesn't affect blood sugar even though it is made from sugar?

A. Yes. Changes to the chemical structure of sugar that occur during processing into Splenda prevent digestive enzymes from breaking it down. Because it cannot be processed, it does not provide calories or affect blood sugar or insulin levels. As a bonus, unlike aspartame, another no-calorie sweetener, Splenda can be used in cooking and baking.

Be aware, however, that America's love affair with sweeteners has little to do with table sugar. The more than 20 teaspoons of added sugars that we each consume daily come mainly from sweetened soft drinks, cereals, candy and bakery goods. In other words, to impact your sugar intake most profoundly, choose sugar-sweetened foods less often.

Q. How do the fat and calories in goat cheese compare to other cheeses?

A. On average you can expect to consume about 100 calories and 8 or 9 grams of fat per ounce of cheese. But soft goat cheese, with a texture like cream cheese yet a more pronounced flavor, is lower in fat and calories than other cheeses.

An ounce of goat cheese provides only 80 calories and 6 grams of fat. It is comparable in fat content to reduced-fat (light) cream cheese. Low-fat varieties are also available with only 45 calories and 3 grams of fat per ounce.

Semisoft goat cheese is a bit more concentrated in fat and calories. Be particularly cautious of "triple cream" goat cheese, which has a whopping 150 calories and 15 grams of fat per ounce.

Also, keep in mind that a little goes a long way with goat cheese. Because of its unique flavor, just one or two tablespoons is all that is needed to add sparkle to a salad, roasted vegetables or pasta entrée.

Q. Is it true that pregnant women are more vulnerable to food poisoning?

A. Yes, pregnancy-associated changes in immune function place expectant mothers at greater risk for certain types of food-borne illness.

Listeriosis risk (from the bacterium L. monocytogenes) increases 17-fold during pregnancy. To prevent infection, pregnant women are urged to avoid cold smoked fish, including lox, and soft cheeses like brie and feta. Harder cheeses like cheddar and mozzarella are not dangerous.

It is also important to avoid hot dogs and lunchmeats as well unless they are reheated to steaming hot (165 degrees) to ensure the bacterium is destroyed.

Secondly, although pregnant women are no more susceptible to salmonella infection than most healthy adults, if exposed to the bacteria, the mother can pass it to the baby, causing serious problems.

For this reason, pregnant women are advised to only eat dairy products that have been pasteurized and to avoid eating foods with eggs that are raw or undercooked (white and yolk should both be firm).

Finally, changes in immune function makes pregnant women more susceptible to toxoplasmosis from a parasite infection. Besides the oft-heard warnings about staying clear of cat litter boxes, it is also important to avoid handling pets while preparing food, to cook meat adequately and to wash fruits and vegetables thoroughly.

Q. I've heard a lot of praise for the Mediterranean diet. Is it as healthy as everyone says?

A. First and foremost, the Mediterranean diet is a plant-based diet. It is particularly rich in vegetables, features fish at least two or three times a week, beans a few times a week (if not daily) and limits portions of meat, fish and poultry.

Olive oil -- a source of heart-healthy monounsaturated fat -- is promoted as an optimal choice of fat in the Mediterranean cultures. Unlike saturated fats like butter, olive oil does not raise blood cholesterol. Additionally, some studies suggest that natural compounds in olive oil may even be protective against cancer.

The antioxidant compounds found in garlic, onions and herbs, all featured in Mediterranean cooking, add additional disease-fighting capabilities. It is important to remember, however, that people in Mediterranean countries historically lived physically active lifestyles and did not need to limit portions as carefully as we do today in order to control calories.

To get the full benefit of a Mediterranean lifestyle, aim for a minimum of 30 minutes of physical activity daily.