Try to curb weekend splurges

Q. If I eat healthfully during the week, can I splurge on the weekends?

A. Unfortunately, 2 days of excess can easily undo the benefits of eating healthfully the rest of the week. While an occasional indulgence is certainly OK, refrain from grabbing everything you see. Instead, choose a few selections that really give you pleasure and let other options pass.

While many people are wary of a "big splurge" of 400 or 500 calories, an occasional treat is unlikely to throw your weight loss efforts off course. The real trouble comes from the "harmless" 100-calorie extras, which, 10 times over, can really add up.

One solution: avoid overly restricting yourself during the week. That way you won't head into the weekend feeling deprived and will be better able to handle temptation.

You also might consider rethinking your definition of a "treat." Instead of high-calorie food that offers little nutritional value, why not embrace the opportunity to try new foods? Sample an unfamiliar but tantalizing tropical fruit for a snack or dessert, or relax with a specialty tea.

Finally, if food and drink splurges have been your way to reward yourself and relax after a hard week, experiment with nonfood ways to accomplish the same goal. Treat yourself to a movie, spend some quality time with an old friend or enjoy time outdoors.

Q. How do you prepare jicama?

A. Jicama (hee-kah-mah) is a root vegetable that looks like a cross between a turnip and a potato. You can peel it, slice it into strips and serve it raw in salads or with a lowfat dip. You can also cook it by steaming, stir-frying, or oven roasting. Jicamas have a mild flavor and crunchy texture.

You should choose smaller ones because they're less woody. They should be free of bruises. A whole cup of raw jicama contains only about 50 calories. They are an excellent source of vitamin C and a good source of dietary fiber.

Q. Are the pork cuts available today leaner than years past?

A. Pork today is bred to be a far leaner animal than it was years ago. Of course, fatty cuts like bacon and spare ribs are still very high in fat. But several pork cuts meet the criteria of lean meat - less than 10 grams (g) of fat, no more than 4.5 g of saturated fat, and less than 95 milligrams of cholesterol per 3-ounce cooked serving (the size of a deck of cards). These lean cuts include sirloin, top loin and center rib chops and roasts.

When preparing pork, be sure to trim off the fat around the outside. The leanest cut of all is the tenderloin, which meets the standard for extra lean meat (less than 5 g of fat and less than 2 g of saturated fat per serving). Lean cuts of meat are the most heart-healthy, calorie-conscious choices. But note that experts still recommend limiting even lean red meats - beef, pork and lamb - for optimal cancer protection. Studies link more than 18 ounces of red meat a week with increased risk of colon cancer. There is currently no evidence that the risk is reduced if the meat is lean.

Q. What's the latest research on preventing ovarian cancer?

A. Prevention of ovarian cancer is especially important because it often has no symptoms in early stages. As a result, it is frequently diagnosed at a more advanced stage, resulting in poorer survival rates than some other common cancers. At this time, there is no consensus in the research community regarding proven approaches to lower risk for developing ovarian cancer.

According to some research, diets high in certain flavonoid compounds that are found in vegetables, fruits, beans and tea may lower a woman's risk. Other research shows benefit from greater consumption of carotenoids, another photochemical found in a wide range of produce. According to the landmark report on diet and cancer prevention from the American Institute for Cancer Research, limited evidence suggests that non-starchy vegetables may protect against the disease.

Some research shows that breast-feeding may lower a woman's risk - probably through its impact on hormones. And, although results are mixed, limited studies suggest that obesity may increase risk for this cancer.

For now, women are best advised not to focus on a single potential link highlighted in one or two studies, but to follow current guidelines to lower overall cancer risk.