1. How can i reduce the risk of tainted foods?
2. Why isn’t my low-cal diet working?
3. Help! I can’t beat my meat cravings

How can i reduce the risk of tainted foods? Between the E. colt found in spinach and the salmonella lurking in peanut butter, these food scares really have me on edge. It sounds as if even thorough washing doesn’t make a difference—and of course; there’s no way to wash peanut butter! Given these challenges, how do I protect my family?

I advise having everyone stock up on probiotics. These beneficial bacteria live I in the GI tract and secrete immunoglobulin A, an antibody that disables microbes like salmonella and E. coil. Yogurt and kefir are great choices because they’re rich in L acidophilus and bifidobacteria, probiotics that protect against a broad spectrum of germs. Adults should enjoy at least 8 oz. of these foods daily children and infants can have 2 oz. to 8 oz., depending on appetite. And for extra insurance, you may wish to try a supplement like Flora-Key probiotic powder ($32 for 30 servings, at www.unikeyhealth.com ), which makes a sweet sprinkle for cereal and ice cream, the dose: 1 tsp. daily for adults, 1/2 tsp. daily for kids over four. Younger children can benefit from Udo’s Choice Infant’s Blend Probiotic ($17 for 2.64 oz., at www.amazon.com).

Why isn’t my low-cal diet working?  A friend who had 100 pounds to lose started following a strict 1,200-calorie diet devised by a nutritionist, and she dropped 8 pounds in two weeks. I want to lose 30 pounds, so l began the same diet but in two weeks I’ve lost only 1 pound. Why isn’t it working for me?

New science in ‘The Journal of Nutrition’ shows that when women have less than 60 pounds to lose, calorie restriction rapidly leads to a weight-loss plateau. In your case, the better alternative is a controlled plan of eating more, which will trigger a 72 percent metabolic uptick as the body processes the extra calories. To do: On Monday, Tuesday and Wednesday of the first week, have a large breakfast that contains carbs, lean protein and healthy fats (like a wrap made with two scrambled eggs and avocado slices). The next week, have your mega meal on Tuesday, Thursday and Saturday; repeat the cycle. This staggered approach “surprises” the body to keep metabolism high—for a weight loss of about 3 pounds per week.

Help! I can’t beat my meat cravings.  I recently read a ‘First’ article about women who lost tons of weight just by eating more plant-based foods and less meat. I’ve been trying to do the same, but I end up craving meat so much, I cave in and have a big steak dinner at my favorite restaurant—and naturally that comes with fattening sides. Am I doing something wrong?

What you’re really craving is umami, a Japanese term for meat’s savoriness and texture. Making meatless dishes without replacing umami leads to feeling dissatisfied—and ultimately to overeating. The easy fix: Prepare meals with umami foods like mushrooms, walnuts, tomatoes, Parmesan cheese, beets, cabbage, chickpeas, white beans, potatoes and sweet potatoes. With this trick, you’ll finally be able to enjoy the health and weight-loss benefits—including increased energy, stronger bones and lower LDL (“bad”) cholesterol—of eating more plant-based foods.