Spelt not necessarily most nutritious pasta

Q. Is spelt pasta really the most nutritious?

A. Spelt is one of the earliest cultivated varieties of wheat, a slightly different type of grain from the wheat most commonly used today. As with regular wheat pasta, spelt pasta is available in whole-grain and refined varieties. Whole-grain spelt pasta has calorie, carbohydrate, fat and protein content similar to regular whole-grain pasta.

Although whole-grain spelt contains more dietary fiber than refined types of spelt or traditional pasta, it does not necessarily offer more fiber than regular whole-wheat pasta. Spelt pasta is a nutritious way to add interest and variety to your meals, but it is also more expensive than regular or whole-wheat pasta.

In terms of nutrition and lower disease risk -- cancer risk in particular -- the type of whole grain you choose matters less. The important message is that you include at least three servings of whole grains throughout the day.

Q. Do eggs that are high in omega-3 fat provide the same healthy fat found in fish?

A. Egg producers can alter the type of fat found in their eggs by changing the type of fat that their chickens are fed. Several brands of eggs are available from hens given a diet that includes ground flaxseed, a source of omega-3 fat.

Amounts vary between producers, but compared to a traditional egg that has essentially no omega-3 fat, these eggs may each have from 200 to 400 milligrams (mg) of omega-3 fat per egg. As a reference, the omega-3 content of a three-ounce portion of fish considered high in omega-3 fat (namely trout, sea bass and sockeye salmon) can range from 800 to over 1000 mg.

A double serving of eggs that provide the upper range of omega-3 content would be roughly the equivalent of one serving of these fish. A cautionary note to those sensitive to cholesterol: Two eggs contain from 370 to 450 milligrams (mg) of cholesterol -- more than is recommended for a whole day.

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.