It is that time of year — tis the season for barbecues!! Although barbeques are great for the whole family, BBQ foods can be high in saturated fat, low in fiber and packed with calories.  If you are trying to maintain your shape or lose a few pounds for bikini season, don’t fret, there are so many healthy and delicious foods to substitute.

1) Simply grill it: With barbeques comes barbeque sauce. One tablespoon of sweet barbeque sauce has 20 calories, 4 carbohydrates and no fiber. Although this doesn’t seem like a lot of calories, who only uses 1 tablespoon of BBQ sauce? Eliminating sauces can be an easy way to cut calories.

2) Choose lean protein: Lean meats, such as, chicken, fish, turkey, and sirloin provides less calories, saturated fat and cholesterol than high fat meats, such as dark meats, hot dogs, and full fat hamburger meat. One ounce of lean protein has 45-65 less calories and 5-8 grams less fat than high fat meat. Opt for chicken or shrimp skewers but if your hamburger craving is a must, choose USDA Select or Choice grades of lean beef trimmed of fat, such as ground sirloin.

You would be surprised to learn that dark meat chicken with skin contains more calories and fat than a hot dog and hamburger:

BBQ chicken (2 pieces) 390 calories, 20 grams of fat
Hot dog contains 260 calories, 17 grams of fat
Hamburger contains 245 calories, 10 grams of fat

3) Choose whole grain buns: Whole grain products have more fiber than white bread. Remember fiber is the indigestible part of carbohydrate that provides bulk without any calories. Fiber fills you up without filling you out.

4) Skip the potato and pasta salad: Traditionally made potato and pasta salad are loaded with calories and fat. They provide excess calories in the form of carbohydrate without any fiber, which may cause drops in blood sugar, making you feel lethargic and irritable an hour after you eat them.

Cole Slaw, 1 cup: 400 calories, 20 grams of fat
Potato Salad, 1 cup: 430 calories, 24g fat

Instead, make a big salad mixed with all your favorite veggies. Spinach and rocket lettuce are in season. Or throw some sliced vegetables on the grill – asparagus is also in season and grilles very nicely.

5) Choose your alcohol wisely: When it comes to alcohol, some choices are better than others. So, if you want to have a drink in the shade and you are a beer -lover, try low-carb beer. Otherwise, chilled white wine is always yummy or vodka and crystal light tastes great, especially when it is blended with some ice!!

6) Don’t forget to hydrate: Alcohol plus sun can equal headache and dehydration. Therefore, it is important to drink adequate water when the sun is hot, especially if you are drinking alcohol. Drinking 6-8, 8oz glasses of water every day is great for your skin, helps regulate bowel function and will prevent dehydrations, so don’t forget to DRINK UP!

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com

Thoughts of summer often include swimming all day, eating ice cream, and chasing fireflies at night. These days, thoughts of summer also include summer reading lists for students across America. Schools require students to read over the summer in order to maintain their reading skills. For students in upper elementary school, teachers may even assign projects to be completed in conjunction with the summer reading or at the start of the school year.  Educators also want reading to be enjoyable and summer offers an opportunity for the less-than-enthusiastic reader to fall in love with a new style or author without the stress of being tested or writing essays in response to the text.

Below find some suggestions for students entering Kindergarten through 5th grade. Some are common to grade-level reading lists across the country. Others are personal favorites that have solidified my love of reading that began in elementary school. Use this list as a starting point to open your child to an amazing and adventurous world, available to him simply by turning a page.

Entering Kindergarten
The Kissing Hand by Audrey Penn
Stagestruck by Tomie dePaola
Miss Bindergarten Gets Ready for Kindergarten by Joseph Slate

Entering 1st Grade
Beatrice Doesn’t Want To by Laura Numeroff
Frog and Toad series by Arnold Lobel
Henry and Mudge series by Cynthia Rylant

Entering 2nd Grade
Amelia Bedelia series by Peggy Parish
Alexander and the Terrible, Horrible, No Good, Very Bad Day by Judith Viorst
Horrible Harry series by Suzy Kline

Entering 3rd Grade
Cam Jansen series by David A. Adler
Junie B. Jones series by Barbara Park
Magic Tree House series by Mary Pope Osborne

Entering 4th Grade
Sarah, Plain and Tall by Patricia MacLachlin
Frindle by Andrew Clements
Mrs. Frisby and the Rats of N.I.M.H. by Robert C. O’Brien

Entering 5th Grade
The Upstairs Room by Johanna Reiss
The Sign of the Beaver by Elizabeth George Speare
The Tale of Despereaux by Kate DiCamillo

Students in elementary school are typically reading in the summer to support their reading skills and will most likely not be tested on material. This takes the pressure of your child to recall each and every detail and truly read for fun. Regardless of his grade level, you can encourage your child by designating family reading time each day. You could read to your child, take turns reading, or read your own novel, newspaper, or magazine while your children reads independently. You can also choose books that correlate to your summer activities, such as Camping Out by Mercer Mayer or Curious George Goes to the Beach by H.A. Rey and Margaret Rey. Making connections between the text and her own experiences is an important skill for your child to develop.

In addition to the list your school most likely gave you, libraries are another source for great summer reading. If the book you want has already been borrowed, the librarian will be able to recommend an author or book from the same genre.

Check your department of education’s website for curriculum guidelines. The California Department of Education website has a search engine for suggested summer reading, allowing you to search by criteria such as grade level, genre, curriculum connections, and awards that author or book may have won.

Although many of these novels have been developed into movies, encourage your child to read the book first. This provides an opportunity for discussion, in which your child can compare her visions from the book to those on screen.

The most important tip for summer reading is to check with your child’s teacher regarding her current reading level. Choosing books that are below her reading level will prove to be boring and choosing those above will present a challenge that may result in frustration and resistance to read.

Jennifer Cerbasi teaches at a public school for children on the autism spectrum in New Jersey. As a coordinator of Applied Behavioral Analysis programs in the home, she works with parents to create and implement behavioral plans for their children in an environment that fosters both academic and social growth. In addition to her work both in the classroom and at home, she is also a member of the National Association of Special Education Teachers and the Association for Supervision and Curriculum Development.

Studies show that certain foods can increase your chances of longevity by decreasing the risk factors associated with the top diseases plaguing Americans.  Here are some tips to increase your chances of living longer.

BEANS:

There are 23.6 million children and adults in the United States. While an estimated 17.9 million have been diagnosed with diabetes, unfortunately, 5.7 million people (or nearly one quarter) are unaware that they have the disease.

Studies have shown that people who eat a high-fiber diet lowered their risk of diabetes by 30 percent. Foods high in fiber take longer to digest, which means that insulin is created slowly, preventing blood sugar spikes.

PISTACHIOS:

About 400 million people around the world are classified by the World Health Organization as obese. In a study done by Swedish researchers, men who had been overweight at 18 were one third more likely to die prematurely compared to their normal-weight peers. The study of 45, 920 men over an average 38 years underlines the dangers of being overweight and the need to tackle a growing obesity epidemic.

This nut can help! Pistachios are known as “the skinny nut” because they contain two key nutrients which help stave off hunger: Fiber and protein. Pistachios are loaded with omega-3 fatty acids as well. Omega-3’s prevent platelets in the blood from clumping together and sticking to arterial walls in the form of plaque. They also drive down triglycerides and LDL cholesterol. Researchers suspect that omega-3’s may block the production of inflammatory substances linked to arthritis and lupus.

Get cracking! Whether you’re at the office, ballpark or hanging with the guys, stick with pistachio nuts.

EDAMAMES:

Prostate cancer is the most common type of cancer found in American men, other than skin cancer. Prostate cancer is the second leading cause of cancer death in men. One out of every six men will get prostate cancer during his lifetime, and one out of every 35 men will die of this disease.

Researchers from Japan’s National Cancer Center found that increased intake of soy isoflavones significantly reduced the risk of prostate cancer in men by as much as 50 percent.  Soy isoflavones help reduce testosterone, which is the hormone that may increase prostate cancer risk.

While dining with your wife or taking your family out for Japenese food, order some edamame to the table, which are boosting with soy. If that’s not your thing, opt for the miso soup.  If you’re in the car, grab a Soy Joy, which is not only packed with healthy soy proteins, but filled with essential vitamins and minerals.

COFFEE:

Alzheimer’s disease is the leading cause of dementia among the elderly. As of February 2009, as many as 2.4 to 4.5 million Americans are living with Alzheimer’s.

Is your morning cup of joe what gets you through the busy work day? According to the April, 2009 publication of Tufts Newsletter, a new study by Finnish and Swedish researchers reported that people who drink between three to five cups of coffee a day in midlife could be cutting their risk of Dementia/Alzheimer’s disease by 65 percent.

Some studies have also shown that coffee helps protect the nervous system, which can also protect against dementia.  Due to the fact that the average American drinks more than three and half cups of coffee daily, these results can have imperative implications for the prevention or delay of the onset of dementia/Alzheimer’s disease.

If three cups of coffee seems like one-too-many for you, don’t worry — have a skim cappuccino with breakfast or dessert, or grab an iced latte mid-afternoon. These sweet coffee treats will get you through the day. 

ALCOHOL:

Cardiovascular disease (CVD) is the No. 1 cause of death in the United States today. Seventy million Americans suffer from some form of CVD. 

A study by Harvard University researchers suggests that, moderate drinking was associated with a lower risk of heart attack. Those who had one-half to two drinks a day had the lowest heart attack risk — 40 percent to 60 percent lower than healthy men who didn’t drink. And that was true no matter whether they were drinking beer, wine or liquor. In addition, in a recent British study, they found that moderate alcohol consumption along with a healthy lifestyle added 14 years to life, compared with men and women who did not adopt these behaviors.

Do we need to say how to incorporate more alcohol in your diet? Just don’t get carried away doing shots with the guys.

SKIM MILK:

Both genetic and environmental factors play a role in multiple sclerosis (MS), a neurological condition that affects 2.5 million people worldwide.

Consuming sources of vitamin D like skim milk, eggs and sardines will help reduce the risk factors associated with MS.  According to researchers at Oxford University, northern countries, which have less sunlight, tend to have a higher incidence of MS. The study proves that vitamin D controls the activity of a gene that increases the odds of MS. Vitamin D attacks the fatty sheath that insulates the nerve fibers in the brain and spinal cord, reducing one’s risk of MS.

Switch from whole milk to skim milk and save on almost half the calories and eight grams of fat. Add skim milk to your coffee, smoothies and cereal bowls.

ONIONS:

According to researchers at the University of California’s School of Public Health, the healthiest people were those who consumed substantial dietary vitamin C on a daily basis.

There has been more research about the immune-boosting effects of vitamin C than perhaps any other nutrient. Vitamin C increases the production of infection-fighting white blood cells and antibodies, as well as levels of interferon — the antibody that coats cell surfaces, preventing the entry of viruses.

What’s a burger without sautéed onions?? Grill up some onions for your burgers and steaks and eat your way to a healthier life.

BANANAS:

Until the age of 55, more men suffer from high blood pressure than do women.

Research suggests that foods rich in potassium can reduce the risk of high blood pressure and stroke. The evidence is so convincing that the Food and Drug Administration recently allowed food labels to bear a health claim about the connection between potassium-rich foods and blood pressure.

Not only are bananas an amazing post-workout snack, but they are great to eat any time of day. Slice up some bananas into your morning bowl of oatmeal or cereal.  Blend bananas into a fruit smoothie or as a delicious dessert, or enjoy dark chocolate frozen bananas.

CHOCOLATE:

High cholesterol puts men at increased risk for heart attacks, strokes and peripheral artery disease. For many men, the risk of high cholesterol starts in their 20s and increases with age. High cholesterol tends to run in families, so obviously genes play a role. But a variety of lifestyle factors also affect cholesterol levels ― including diet, activity level, and body weight

According to Dutch researchers, men whom consumed cocoa lowered their risk of dying from heart disease by 50 percent compared to those who did not eat cocoa. Cocoa contains chemicals called flavanols, which have been linked to lower blood pressure and improve function of the cells lining the blood vessels.

How exciting is this? Something that you grew up on can actually help reduce your cholesterol! 

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Dear Yvonne,
My girlfriend enjoys me giving oral sex, but has to shower before I pleasure her. How can I make her realize she doesn’t have to shower? I understand her wanting to be as fresh as possible, but I don’t mind. I even prefer that she not shower. Any suggestions? Thanks!
—Rob

Dear Rob,
Let your girlfriend know how much you love pleasuring her, and how much you like her in her “au natural” state. As you pleasure her, and then again during after play, express how much you enjoy her taste and smell — how much it turns you on, and more so than shower fresh. Given most females are raised with the idea that their genitals are “dirty,” it may take a while to undo the damage that has been done. Positive reinforcement over time should, however, help your cause.

Do you have a question about sex? If so, foxnewshealth.com wants to hear from you! E-mail your questions to drmanny@foxnews.com

Dr. Yvonne Kristín Fulbright is a sex educator, relationship expert, columnist and founder of Sexuality Source Inc. She is the author of several books including, “Touch Me There! A Hands-On Guide to Your Orgasmic Hot Spots.”

As most of you know, children are notoriously fussy eaters.  However, there are ways to insure that your child is consuming a healthy diet despite what they might think.  Many of the foods that your child already loves are healthful and nutrient-dense.  All it takes is a little knowledge to make some informed choices and your child will be flourishing.  Here are some examples of typical kids’ foods that actually pack quite the nutritional punch:

1. American cheese: Kids love the color and the feel of this food, but there’s a lot for you to love about it too.  American cheese provides both calcium and protein, which is vital to their bone and muscle growth, as well as skin and tissue repair. 

2. Chocolate milk: Milk is another excellent example of a good source of calcium and protein, as well as many other vital nutrients. Children need at least 2 cups of milk each day to meet their needs.  While that may be hard to do with plain, white milk, studies show that by flavoring their milk, not only is consumption increased, but the tendency for kids to drink sugar-laden soft drinks and juices is reduced.

3. Breakfast cereals:  While there are many breakfast cereals on the market that have little-to-no nutritional value and tons of sugar, there are brands that are quite healthy. Kids love cereal because it’s bite-sized and crunchy, and if you choose the brands with the most amount of fiber and whole grains, they’ll be getting a lot more nutrition than they’ll ever realize.  A high-fiber cereal means that a lot of nutrients are still intact and have not been stripped away during processing.  Most cereals are also fortified with B-vitamins, important for a healthy immune system.

4. Yogurt:  Another calcium and protein source, yogurt also contains natural, beneficial bacteria that are important for normal gut functioning and integrity.  This helps to keep away the tummy aches.  You can find yogurts in a wide array of kid-friendly colors and flavors.

5. Hamburgers:  Most of us equate hamburgers with fat and an unhealthy diet. However, hamburgers happen to have a lot of nutrition in them.  Especially when purchased and prepared at home, look for the leanest ground beef and make them yourself.  Beef contains nutrients such as iron and zinc, and is an excellent source of high-quality protein.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

President Obama has mentioned many times that the health reforms he is proposing will not alter the health care of those who already have health insurance and want to keep what they have. But this is NOT the view of most practicing physicians — myself included. I may be one of the most vocal, but I am not alone.

1.  First of all, there is a critical and growing shortage of primary care physicians. Only about 2 percent of the current medical school graduating class is going into primary care. Those of us who already practice primary care are overwhelmed and many are quitting. The public insurances have the most trouble. Surveys show that 50 percent of doctors don’t take Medicaid, and in 2008, the Medicare Payment Advisory Commission found that 28 percent of Medicare patients looking for a primary care physician couldn’t find one. This problem will only get worse under any Obama plan. You may have new government-provided insurance, but you may not be able to find the doctors who take it. And if you do, they may be buried under a pile of paperwork, or be too busy changing over to the new Electronic Medical Records system to spend time with you.

2.  More than 150 million Americans have employer-provided health insurance. But if there is a public option, your employer may stop providing you with insurance. You may be compelled to take the public option, which will probably provide you with less real health care choices.

3.  If the public option grows bigger, because private insurers find they can’t compete, expect care to be rationed, as the government makes choices to try to contain costs. Reimbursements to doctors will be cut, as they have been under Medicare and Medicaid, but also, you may not be able to get dialysis if you are over a certain age, or you may have to wait on long lines for procedures, as they do in Canada.

4.  Bottom line — extending a system that already has too few primary care doctors who are overworked to the entire population does not bode well for prevention or quality of medical care. The costs will continue to spiral upward, and access will decrease rather than increase. A better approach would be to work on re-organizing the health care system towards prevention rather than intervention BEFORE expanding it. One way would be to pay for the education of primary care doctors and create a task force to treat the uninsured.

For more on my take on public health insurance and how doctors view it, check out my oped in Monday’s NY Post.

Dr. Marc Siegel is an internist and associate professor of medicine at the NYU School of Medicine. He is a FOX News medical contributor and writes a health column for the LA Times, where he examines TV and movies for medical accuracy. Dr. Siegel is the author of “False Alarm: The Truth About the Epidemic of Fear“ and “Bird Flu: Everything You Need to Know About the Next Pandemic.”  Read more at www.doctorsiegel.com

With more and more women starting families later in life, and the use of fertility treatments becoming more common, the rate of multiples has risen in the last 20 years. As these pregnancies become more commonplace, doctors, parents, and educators continue to learn more about the health and development of these children.

I had the unique experience of babysitting male triplets from the time they were 5 years old. They are now 16, and still a part of  my life — though I no longer have the task of supervising them. As they grow into young men, they continue to teach me the joys — and stresses — of raising multiples. In addition, I have two friends who had the pleasure of giving birth to triplets. Using my interaction with all three families as a source for inspiration, the tired and proud parents and I created these tips for parents of multiples.

Establish routines.
This is your number one stress-minimizing strategy, and should remain a priority throughout your multiples’ lives. Establishing a routine means you must be prepared. This comes in many forms: Having clothing, bottles and diapers always available is a necessity. Establishing feeding, bedtime and daily routines creates a sense of structure and security for your children, as well as allowing you time to get things done around the house. Without structure, you will quickly feel you are either bathing or feeding your children 24 hours a day.

Ask a friend or family member to document important events.
When you are caring for multiples, your main concern is the children’s primary needs such as food, clothing and sleep. You are less likely to worry about taking pictures of them coming home and documenting all the important “firsts” that parents like to record. Asking a close friend or family member to keep baby books or photo albums will help take the stress off you to organize those cherished memories. When asked if she thought this was a good tip, one mother of multiples said “I wish I thought of that! I barely have any pictures of their early years!”

Bond with each of your children.
This may be tricky, considering you are still working on establishing a routine. Use feeding and bath time as a good opportunity to connect with your children individually. They will no doubt feel a close connection to each other as multiples, but establishing individuality and unique bonds with you and your spouse is equally as important.

Take care of yourself.
A recent study in the April issue of Pediatrics showed that women who give birth to multiples are 43 percent more likely to suffer from postpartum depression than women who give birth to a single child. Talk with your spouse about how you can both stay healthy before and after the babies are born. A friend of mine who has 16-year-old triplets says a woman stopped her in the hallway at her last doctor’s visit before the boys were born. She said “Always feed yourself first.” She went on to explain this meant physically, emotionally and spiritually. “Feeding” yourself is necessary in order to provide for the other members of your family.

Ask for help.
It may mean asking for help establishing breastfeeding routines in the early days or asking family members or friends to help with rides to soccer practice when they are eight. You are going to need help with multiples! Do not be ashamed to say you need a helping hand — your family and friends will most likely understand and be willing to switch your laundry, drop off a meal or listen to your concerns in order to be there for you and your children.

Preparing for and raising multiples is a unique experience, one that only another parent of multiples can truly understand. Look online for local support groups to find guidance from those who have been through this experience before or are living it now. These parents may be able to tell you where the best playgrounds for multiples are in your area. (As one parent of multiple describes: The best playgrounds for multiples are ones that are completely fenced in!) You may establish close friendships with other parents that last a lifetime!

Finding a babysitter or caregiver for multiples can be challenging. If you don’t have family or friends that can help out, you will need to look for someone who is energetic and organized — the two main features of a successful caregiver to multiples. This is also where a support group comes in handy — references are a must!

Your pediatrician or neonatal specialist will be an important source of information and guidance for you. Multiples may have specific health care needs that singletons don’t. Make a list of questions prior to appointments so you don’t forget what you wanted to ask. You may need to bring along an extra friend or family member to document the doctor’s responses, as you will surely have a lot on  your plate, and may not be able to remember everything he or she says.

But the most important thing to remember when raising multiples: You are multiply blessed!

Jennifer Cerbasi teaches at a public school for children on the autism spectrum in New Jersey. As a coordinator of Applied Behavioral Analysis programs in the home, she works with parents to create and implement behavioral plans for their children in an environment that fosters both academic and social growth. In addition to her work both in the classroom and at home, she is also a member of the National Association of Special Education Teachers and the Association for Supervision and Curriculum Development.

Nestle USA is voluntarily recalling all of their Toll House refrigerated cookie dough products today after reports of a possible E. coli outbreak linked to the ingestion of raw cookie dough. The FDA and the CDC are investigating reports of 66 cases of illness across 28 states related to these Toll House products. Now, I’m sure we’ve all indulged in a handful of raw cookie dough at one point or another, but this recall is just another reminder (aside from the WARNING printed on the label) — that it’s not safe to eat until it’s heated!

Because of the popularity of these products, we’ve been getting a lot of questions about E. coli, its symptoms and how to prevent infection. Here’s a quick Q&A to help clear things up for you.

What is E. coli?
E. coli is a kind of bacterium called Escherichia coli that lives in the digestive tracts of animals and humans. There are many different strains of E. coli bacteria, and for the most part, many of them are harmless. But some strains can cause extreme abdominal discomfort, diarrhea, bloody stools and vomiting — while others strains can lead to urinary tract infections, respiratory illnesses, anemia, kidney failure and even death.

Where does it come from?
Contaminated food:
The most common way people in the U.S. become infected with E. coli is from eating contaminated food. In fact, the CDC estimates that 85 percent of E. coli infections come from ingesting infected food or water. Because E. coli bacteria live in the intestines of healthy animals, like cows, it is possible for processed meats to become contaminated. If the contaminated meat is not heated to 160°F during preparation, the bacteria can survive and infect you when you eat it.
Raw foods can also carry E. coli. It’s important to check the labels and make sure that all your dairy products are pasteurized, or heated to kill off bacteria before hitting the store shelves. Raw fruits and vegetables can become contaminated if they come in contact with manure or animal feces.

Contaminated water:
While not as common as foodborne E. coli infections, people can also become ill from drinking or ingesting contaminated water that has not been properly treated. And sometimes, accidentally swallowing lake or pool water that has come in contact with human or animal feces can put you at risk for becoming infected with E. coli.

Person-to-person:
E. coli can also be spread from person-to-person if someone does not wash their hands thoroughly after a bowel movement. This is not as common, but it’s especially important for people who work in the restaurant/food preparation industry because they can spread the bacteria from their hands to other objects — including your dinner! I know it’s not a nice thought, but it happens more often than you think, so it sounds simple, but washing your hands is one of the easiest ways to prevent all kinds of infections.

What are the symptoms?
Symptoms usually start 3-4 days after exposure to the bacteria and can include:

• Stomach cramps
• Diarrhea
• Bloody stools
• Nausea
• Vomiting
• Mild fever
• Dehydration

Who is at risk?
People of all ages can become infected with E. coli, but the risk for serious complications is higher for young children, the elderly and those with compromised immune systems or underlying health problems.

How is it treated?
E. coli infections will usually clear on their own in about a week in a healthy person and treatment involves resting and staying hydrated. Often, people just assume they have a stomach bug and don’t go to the doctor, so they don’t know that E. coli caused their illness, but a simple stool test can diagnose the condition. As a rule of thumb, you should contact your physician any time there is blood in your stool.

• How can E. coli infection be prevented?
  Wash your hands thoroughly after using the bathroom and before preparing or eating food;
• Cook meats thoroughly at a temperature of at least 160°F/70°C (use a thermometer to test the meat if you’re not sure);
• Do not drink raw milk, unpasteurized dairy products, and unpasteurized juices (like fresh apple cider);
• Avoid swallowing water when swimming or playing in lakes, ponds, streams or swimming pools;
• When traveling abroad to countries that may have unsafe drinking water, don’t drink tap water or get ice in your drinks. Also, avoid raw fruits and vegetables, except those with skin that you can peel yourself;
• Wash your hands often, and always wash them after you use the bathroom or change diapers — it’s the best way to prevent infection with any bacteria.

Dr. Cynara Coomer is an assistant professor of surgery specializing in breast health and breast cancer surgery at Mount Sinai Medical Center in New York City. She is a FOX News Health contributor providing medical expertise on a variety of topics in cancer research with a focus on women’s health, breast diseases and tips for healthy breasts at any age.

Over the past few years, the hottest trend in the food industry has been the onslaught of healthy food labeling, like “healthy fats, fat-free, low-fat,” etc.  They are everywhere it seems. Unfortunately, many of these foods are packed with fat, sugar and empty calories.  Below are some of the most devious diet foods today. Don’t fall into the hidden traps.

Olive oil: Sure it’s heart-healthy, monounsaturated oil, but it’s also rich in calories and fat. Oil is oil, whether its olive oil, or some other kind of oil, it still has 120 calories and 14 grams of fat per tablespoon. You’re better off using a pat of butter (for bread) than dipping it in olive oil because the bread sops up the oil like a sponge. So a little bit of butter is better than a lot of olive oil.

Tuna fish: Think that tuna sandwich is a light lunch? Think again. The average overstuffed tuna sandwich served in a restaurant contains 700 calories and 43 grams of fat. The culprit? The mayo. Tuna fish has just 35 calories per ounce and it’s full of omega-3s, but mayonnaise has 100 calories per tablespoon. You’re better off having a turkey or even a roast beef sandwich. Even chicken salad is better than tuna salad, because tuna is so fine there’s a lot more surface area for the mayonnaise to fill. Switch to fat-free mayo or mustard to save on more than half the calories and fat.

Granola: Granola may sound like the healthiest term, but beware — it’s often loaded with tons of calories and fat. That’s because granola cereals often contain oils, including coconut oil — which is high in saturated fat, sugar, nuts and other high-calorie foods. Something like Fiber One has 60 calories per half cup and 14 grams of fiber versus a half cup of granola, which was 240 calories, 5 to 10 grams of fat and just 3 grams of fiber. Increasing your fiber intake is the key to feeling full and satiated.

Sushi: Japanese food is inherently healthy, but when you Americanize it and start adding things like cream cheese and avocado, that’s when you run into problems.  For example, a spicy tuna roll has 290 calories and 11 grams of fat, and a tempura roll has 320 calories and 17 grams of fat. Instead opt for lean tuna sashimi, which has about 35 calories and 1 gram of fat per ounce. You’re better off going with sashimi, miso soup (36 calories) and a salad (35 calories with a tablespoon of non-creamy ginger dressing).

Frozen diet meals: Sure Lean Cuisine and Weight Watchers frozen entrees are fairly low in calories and convenient, but they’re also highly processed and high in sodium. I understand the convenience factor, but most of these meals have more than 600 milligrams of sodium, the portions are really small and they’re not very satisfying.  So you eat one for dinner and then by 9:00 p.m. you’re hungry again. You’re better off eating a slice of whole-wheat bread with some light sauce and light mozzarella, or an egg white omelet with some vegetables.

Protein bars: Another convenient food — but not very nutritious — protein bars are basically glorified candy bars. They’re also often high in calories, fat and do little to satisfy a person’s hunger. A better choice is grabbing a piece of fresh fruit and a piece of string cheese or some dark chocolate and an ounce of nuts. These combinations of fiber and protein will help fill you up without filling you out.

Pretzels: They’re low in fat and low on nutrition. They’re basically empty calories, inherently, pretzels themselves are not unhealthy, but they’re basically all sugar so they’ll make you hungrier and you’ll gain weight as a result of over-eating. Instead, opt for whole-grain crackers to satisfy the crunch with a boost of fiber and spread some low-fat peanut butter or cheese on it. If it’s just the snack factor you’re looking for, pop some popcorn in your microwave for a low-cal, healthy snack of fiber and protein.

Fat-free, sugar-free muffins: Regardless of whether a muffin is fat-free or sugar-free, they still usually have around 600 calories. It’s nothing but cake in disguise, especially these double chocolate chip-type muffins. But even bran muffins are very dense and very high in calories. The same thing goes for scones. People think that because they’re not sweet, they’re healthy.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.