DEAR DR. BLONZ: I go to the gym regularly, but have been having problems with cramped muscles in my shoulder that have been slow to heal. Some friends tell me that it is not healing correctly because I do not eat red meat. Could this be true? Is there anything I should supplement my diet with because I do not eat red meat? -- S.T., San Jose, Calif.

DEAR S.T.: Good nutrition is good nutrition whether you eat red meat or not. You did not mention whether you consume other animal products, but even if not, there should be no problems with a balanced diet. If you are a vegetarian, however, there are a few nutrients you need to pay attention to, including protein, vitamin B-12, calcium, iron, zinc and vitamin D.

Of these, protein is the least likely to be a problem. Amino acids are the building blocks of protein, and of the 20 different amino acids, our body can manufacture all but nine. These nine, referred to as the essential amino acids (EAAs), need to be supplied in our diet. Most foods contain some amino acids. Animal proteins, such as meat, poultry, fish, eggs and dairy are considered "complete" proteins because they contain all nine EAAs.

Except for soybeans, vegetable proteins such as grains and legumes are incomplete proteins because they lack one or more of the EAAs. But people who eat a vegetarian diet, or even a vegan diet (no animal products), can easily meet their daily protein requirements by combining different foods so that sufficient amounts of all the EAAs are consumed during the day.

One nutrient that may be a potential problem is vitamin B-12. Needed for red blood cells and nerve tissue, vitamin B-12 is only found in bacteria and animal foods. Vegetarians can use specially fermented soy products, such as tempeh or miso, as a dietary source of B-12; another option is to rely on foods fortified with it.

If you consume dairy products, you shouldn't have any problems with calcium. Otherwise, you will have to rely on calcium-rich foods like broccoli; dark green leafy vegetables, such as kale and turnip greens; calcium-set tofu; calcium-fortified soy milk and orange juice; almonds; figs and some legumes.

Red meat is an excellent source of iron, but it can be found dark green leafy vegetables, legumes, raisins and prunes. Iron absorption is facilitated by acidic foods, such as citrus juices and vitamin C. Zinc, which can also be in short supply without red meat, can be found in nuts, seeds, whole grains and legumes.

Vitamin D, needed for calcium absorption and bone formation, is another nutrient that's not widely available in vegetarian cuisine. Besides food sources such as fish and vitamin D-fortified milk products, the body produces this nutrient upon exposure to direct sunlight. Again, the alternative is to rely on a fortified food or a supplement.

A supplement can be a convenient alternative for any of the above nutrients.

In your question, however, you mention a muscle problem that is not healing. I would encourage you to consider a consultation with a physical therapist. While such a practitioner will not solve any dietary deficiencies, he or she can help you with specific exercises to help strengthen the affected muscle.

Send questions to: "On Nutrition," Ed Blonz, c/o Universal Uclick, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.

DEAR DR. BLONZ: What are your thoughts about milk as a food? You periodically make reference to it in its various forms, but there is so much on the web denouncing milk as a food to avoid -- especially for the elderly. It is something that I grew up with, but has the thinking now changed? -- B.J., Scottsdale, Ariz.

DEAR B.J.: The primary science-based reasons to avoid milk and milk products would include having an allergy to milk protein or a dislike of the possible side effects from the lactose carbohydrate found in milk. Those symptoms include gas or other digestive upset, usually when the milk or dairy product is consumed on an empty stomach. This latter reason would mainly apply to liquid milk, not so much to yogurt and cheeses, but even here, there are products with which problems from lactose can be limited or eliminated.

Some individuals might be consuming whole milk with already high-fat diets that lack sufficient fruits, greens, grains and fiber. In such cases, the fat contributed by the full-fat milk or dairy products could be a concern. This, however, is a balance issue, not a condemnation of milk.

Assuming you are not a vegan, in which case you would be avoiding all animal products, if you enjoy milk or dairy there is little in the way of objective reasons to stop eating them. I wouldn't call milk an "essential" food, but it does have much to offer nutritionally. There are many people spreading all sorts of twists on the "milk is bad" message, such as "cow's milk is meant for calves, not people," but these negative allegations have, thus far, failed to stand up to the light of science.

DEAR DR. BLONZ: How long can carrots be kept in the refrigerator without losing much of their nutrients? -- F.M., Oakland, Calif.

DEAR F.M.: Carrots are available in many forms throughout the year in most parts of the country. As a general rule, I would say that depending on the way they are kept, you should have a good week or two.

Carrots can lose sweetness as they sit, so inspect those sitting on the rack and avoid ones that are dried and cracked. Purchasing carrots with their greens intact provides a good indicator of just-picked freshness. Once purchased, you should remove the tops since they tend to drain water and nutrients from the carrot. This makes sense given the fact that the carrot we eat is actually the root -- the supplier of nutrients for the growing carrot plant.

Carrots store well in a refrigerator set no warmer than 40 degrees F. They should be kept in a sealed plastic bag or container. They will be at their nutritional and flavorful peak for the first few days, and then begin to lose crispness and nutritional quality -- slowly for the first couple of weeks, but then more quickly until they become limp.

Most of the carrots we get in the store are slightly immature, being picked that way to maximize tenderness and flavor. More mature carrots might have a more "woody" texture and although they might not taste as sweet, they can be kept for longer periods of time. In pre-refrigerator days, root crops such as carrots were kept in root cellars for up to six months. Sustenance was the main consideration in those times, and stored "woody" vegetables could always be incorporated into slow-cooked stews.

Send questions to: "On Nutrition," Ed Blonz, c/o Universal Uclick, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.

DEAR DR. BLONZ: I continue to read about fasting and cleansing and their ability to release toxins that have built up in the body. Is there a difference of opinion among professionals in nutrition about the release of toxins in this way? Do you see any potential here? -- S.E., Arizona

DEAR S.E.: The concept of the "release of toxins" during a fasting or cleansing routine is dubious. Many of the arguments are either theoretical ("I think it might work") or anecdotal ("some tried it and thought it worked for them"). To this, we add the fact that there is little if any data or evidence in the journals to support the efficacy of these procedures. As they should, science-trained professionals tend to reject concepts where there is a lack of objective evidence.

Some connect how they feel during fasting/cleansing as an affirmation that their body is casting off toxins. This can be misleading as the lack of food can cause these same sensations. Consider that the body's priorities undergo a massive shift when it stops eating. In some cases, symptoms of chronic ailments might abate, especially those that might be due to previous poor eating habits, food-related allergies or sensitivities. But there is no reason to assume that these feelings are due to actual healing or a removal of toxins.

There is an ongoing dynamic turnover of most cells in the body; they tend to be continually broken down and remade. While all this is going on, the body acts to eliminate whatever toxins it can. While it might seem reasonable to think that fasting might hasten the rate at which toxins are shed, the opposite might actually be the case. Some toxins get stored in the body's adipose (fat) tissue, and during a fast, the body's fat stores are used to supply needed energy. This can actually increase the toxins roaming around the body, but the rate at which the body detoxifies does not increase. When this happens, the body can experience untoward effects from the increasing blood levels of the noxious agents. And then, the lack of food might hamper the immune system at it attempts to detoxify and eliminate.

Some cleansing products claim that the toxins build up in the intestines and colon, and by using cleansing laxatives and stimulants, you force those stubborn toxins out of the body. Consider that the cells that comprise the lining of the intestines are shed periodically, which means that the lining of your intestine changes from month to month. This places on dubious footing the concept that caked-on toxins are able to hang around and wreak havoc with your health. It also casts doubt on the efficacy of the "cleanse."

If there is a potential benefit to these processes, it might be that they can serve as a jump-start to a lifestyle change. One could use a fast or a cleanse to, in effect, cast off the past and change to a more healthful lifestyle, physically, emotionally and spiritually. The fast or cleanse can serve as a time of contemplation, where one considers the status quo and redefines the new quest for a quality of life.

Send questions to: "On Nutrition," Ed Blonz, c/o Universal Uclick, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.