arch is National Nutrition Month, and this year's theme, "Step Up to Nutrition and Health," pays homage to the new food guide pyramid that was revealed just a few months ago. In recognition of this theme, I've compiled a list of your questions that relate to the new pyramid and given you my expert answers.

Q: What's the difference between a nutritionist and a registered dietitian?

A: A nutritionist is simply someone who is interested in nutrition. If you're reading this, you're probably a nutritionist yourself. A registered dietitian is trained in the science of nutrition, with an undergraduate degree in nutrition, dietetics, or a related field from an accredited university. Once undergraduate coursework is complete, the future RD must complete a supervised dietetic internship (the "hands-on" part of their education), which typically runs six to twelve months. At the end of the internship, they are eligible to take, and then must pass, an exam administered by the Commission on Dietetic Registration. Registered dietitians are required to fulfill continuing professional education requirements for the remainder of their careers. Registered dietitians are THE nutrition experts.

Q: Is it silly to consult a registered dietitian if you're interested in preventing heart disease?

A: No, in fact it's very smart to take a proactive approach to preserving your health. The foods you eat today and your level of physical activity can affect your short-term and long-term health. An RD, such as myself, can help you fine-tune your diet to include health-promoting foods that you enjoy and remove any foods that may be unhealthful. A dietitian can work with you to help devise an eating plan that is specific to the prevention of many chronic diseases that you may be genetically or otherwise predisposed to developing.

Q: I'm trying to lose weight and my personal trainer wants me to cut out all carbohydrates. Will cutting carbs help me reach my goal weight?

A: First, unless a personal trainer is also a registered dietitian, they are not qualified to be offering nutritional advice. Second, be wary of any diet that advises you to cut out entire food groups. They may help you reach your goal but they will not help you maintain your goal. It is important to make the best choices from every food group, such as whole-grain bread instead of white bread from the grains group and fish instead of prime rib from the protein group. Choosing the most inherently nutritious foods from each group will help you control your calories and get the nutrients you need at the same time. By the way, it's great that you are physically active because that will help you burn fat and build muscle; however, you won't make much progress without carbohydrates since they give you the energy you need to have productive workouts.

Q: I have two children under the age of 10 and they only want to eat junk food. What should I do?

A: You are in control of what your children eat because you do the grocery shopping and the meal preparation. So if you don't bring unhealthy food into the house, they can't eat it. However, they will not go hungry. At meal and snack times, empower them with choices by offering them different foods, all of which are healthy. If there are no unhealthy foods to choose from, then you will not have to say "no." Teach them about the importance of making healthy choices and the effects they can have on their bodies, such as salmon making their eyes sparkle and carrots making them see better. Remember that your children are paying attention to everything you do. One of the most effective things you can do is set a good example with your own food choices and avoid eating the type of empty-calorie foods that you don't want them to eat.

Q: I've just started training for a marathon and I notice that I get weak and shaky after about 90 minutes. Could it be that I'm not eating properly?

A: Yes, what you eat affects your athletic performance. Preventing dehydration is extremely important, as is having the right balance of whole-grain carbohydrates, protein, and fat in your meals. Carbohydrate loading is important for endurance athletes like yourself if you want to increase your glycogen stores for endurance. Talk to a dietitian about how to carbohydrate load properly and what you should eat before, during, and after your workouts to help you build up endurance and maximize your results.

Q: I've heard that iceberg lettuce has no nutritional value, is that true?

A: Well, iceberg does offer some fiber and water, but there are better choices if you're seeking out nutrient-dense foods. An easy way to tell if a plant food is nutritious is by its color. The deeper the color, the more nutrients it tends to have (cauliflower is one of the few exceptions to this rule). Baby romaine or a colorful spring mix would be a nutritional upgrade for your lettuce, while black plums and yellow nectarines would be better summertime choices than yellow plums and white nectarines. Be sure to include a rainbow of colors every day, and pay special attention to having at least one green and one orange vegetable a day. Aim for at least 5-8 half-cup servings of vegetables and 3-5 half-cup servings of fruit a day. A great bonus is that nutrient-rich plant foods tend to be naturally low in calories, so they can not only help boost your health, they can also help you lose weight!

Q: I eat and drink whatever I want and I use exercise to maintain my weight. My wife says that exercise is not enough and I need to eat healthy foods, too. I say that as long as I'm not overweight then I'm fine. Who's right?

A: While it is true that carrying extra weight, especially around your middle, can increase your risk for diabetes, heart disease, and certain cancers, it is also true that plenty of thin people have high cholesterol, hypertension and insulin resistance, all of which are risk factors for chronic diseases. What you eat affects your health. However, just as being thin does not guarantee health, neither does eating well. Many aspects of your health are under your control, but you need to take a comprehensive approach to wellness by integrating healthy eating, exercise, adequate sleep, social support and interaction, stress reduction, and other healthy habits such as not smoking into your lifestyle. You are lucky that you can control your weight with exercise alone. A recent study found that some men can control their weight with exercise alone, and you are one of the lucky ones. The study also found that in order to achieve and maintain a healthy weight, women needed to both watch their calorie intake and balance out their calories with exercise. This approach worked best for men who need to lose significant amounts of weight as well. Being overweight is just one risk factor for poor health. Eating a nutrient-poor, highly processed diet is another risk factor. Therefore, keep up your exercise and start integrating more vegetables, fruits, olive oil, whole grains, and water into your diet as you phase out soft drinks, highly processed foods, and fatty animal products.

Are you ready to step up to nutrition and health? If you are, then remember that I am your nutrition resource and my job is to help you be healthier when you shop at Gelson's. You can always call me at 1-800-GELSONS when you have questions about your diet or about nutrition in general. If you're on the West Side, you can even drop by my office in the Century City store on most weekdays. Don't worry if you can't make it to Century City either; I make the rounds to each Gelson's store to meet with you in person for events such as body fat testing, diet upgrades, and kids' cooking activities. Look for a sign on the door at your local Gelson's or for my Nutrition Event Schedule. For more nutrition information and healthy recipes, visit www.gelsons.com anytime and have a nutritious day!