Dear Dr. Blonz, I have a couple of questions about cheese. You have said positive things about cheese in the past, but could you please explain why cheese is good for you? The reason I'm asking is because my husband has a tendency to have high cholesterol, and I try to watch his diet. We have started eating tofu cheese, because it has calcium, but it has no fat or cholesterol. Do you think this is OK? Or are we missing out on some important nutrients by not eating regular cheese? Thanks. F.J., Amarillo, Texas

Dear F.J., There is an amazing variety of cheese available today that can lend flavors, textures and tastes to compliment meals. Couple this with an assortment of nutrients: A one-ounce serving (approximately a one-inch cube) of most types of cheese provides about 25 percent of the daily value for calcium, and also contains phosphorous, vitamin A, B12 and riboflavin. There can be variance among the different types of cheese, so be sure to check the label to verify the nutritional contents of the variety you are considering. Those with lactose intolerance might think they need to stay away from cheese because it is a milk product, but most lactose gets removed along with the liquid whey as the cheese is being made.

As with any calorie-dense food, there is no question that cheese can contribute to high cholesterol or other aspect of poor health if you overdo it or if the background diet to which the cheese is being added is already poor. It is the balance and variety that we eat that gives the body what it needs to remain in good health. Add cheese to a pastry-for-breakfast, fast-food-for-lunch, limited fruit, vegetable and fiber diet, and you are asking for trouble. (You should definitely keep your husband off that road!) But if a variety of wholesome foods with plentiful greens, grains, fruits and fiber make a regular appearance on your plate, cheese becomes a food you can definitely enjoy.

As for tofu cheese, it is true that tofu does not contain cholesterol, but you cannot assume that a cheese made from tofu will be fat free unless it is specially made that way. Anywhere from 30 percent to 55 percent of the calories in traditional tofu will come from fat. Also, soy is not a good source of calcium, but tofu is often made using a calcium salt. You will need to check the label to determine the level of fat and calcium in any particular tofu cheese you would choose.

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: Is it not advised to drink water or a water-based beverage during the 30 minutes after eating? This was explained to me as having a negative effect on digestive enzymes and their ability to do their job. My confusion relates to the healthful practices of having soup or a large salad -- foods that are mostly water. -- P.H., San Jose, Calif.

DEAR P.H.: There is no fiction regarding the attributes of healthful soups and salads, but that water message has no place at the table.

Our key digestive enzymes don't come into play until the food has left the stomach and begins its travels through the small intestine. The dilution of digestive enzymes makes little sense, as enzymes attach themselves to specific parts of a specific food component. The issue here is the number of molecules of enzymes versus the number of molecules of their food component target. Water is not a target for enzymatic action so it has no major impact at this stage.

There can be exceptions, such as issues of transient bloating if excessive amounts of fluid are consumed while the food remains in the stomach. There also might be a problem for those with gastroesophageal reflux, as the extra volume in the stomach might encourage some sloshing up onto the esophagus while the stomach is doing its thing. Then there is the potential issue of aerophagia, the swallowing of air while one eats or drinks that subsequently leads to belching and is often confused with indigestion.

The point is that consuming water, or a water-based food, is fine; in fact, it can contribute to satiety and decrease the total amount of calories consumed. A study in the June 2005 issue of Obesity Research looked at overweight women on a calorie-controlled weight-loss program. It was reported that having a soup with a low energy density at the start of a meal led to more weight loss than consuming the same number of calories in the form of a high-energy-density snack food.

Energy density appears to be an issue with salads (and likely with soups as well), so we can't assume that very rich soups and salads work in the same way. A study in the October 2004 Journal of the American Dietetic Association compared no salad, a low-energy-density salad (9 calories per ounce) and a high-energy-density salad (about 38 calories per ounce). The difference in the energy came from the addition of cheese or a rich salad dressing. These salads were served in either a small portion (5.3 ounces) or a large portion (10.6 ounces). After the salad, the subjects ate as much of a pasta main course as they desired. Those having the low-energy-density salad as their first course consumed fewer calories during the entire meal. The small serving of salad reduced energy intakes by 7 percent, and a large serving correlated with a mealtime energy reduction of 12 percent. The results were different with the high-energy-density salad: Those having a small portion ended up having 8 percent more calories during the meal, and those with the large portion had 17 percent more calories.

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 READERS: I have received a number of wonderful responses to my Oct. 29 column on arthritic pain. Here are three that I felt were definitely worth sharing.

DEAR DR. BLONZ: I just read your advice to E.F with arthritis, and I have some more if you'd like to pass it along to him. First, I belong to a senior center where many elders visit. Many of us have arthritis and other sicknesses. We have 1,000 members, and many are well over 75 years old. So here are my suggestions: Visit your nearest senior center and join a group. Many offer exercise classes -- such as weights, yoga/balance, dance or walking -- where members enjoy learning, stretching and exercising the body. Many can do it all, while many others can only do a little, but it sure gets the body going.

Seek people with the same interests. Come and join a group in the morning for a cup of brew and talk with new friends. Or visit a club, like trivia, chess, books, poker, dominoes or even bingo.

Many of these centers, like mine, offer a nice lunch or dinner at a low price. Really handy to have a balanced meal or two. Or go to a basic cooking class; that really will help with your nutrition needs. If you don't have much money, there are still ways to do things. Believe me, I do. Many centers have transportation to and from your house; ask about it. Get more info from your nearest senior center. I hope this helps.

Dr. Blonz, your advice has taught me many things on how to live a healthier life. Thanks for listening. -- A.H.

DEAR DR. BLONZ: Today's column on superfoods helping arthritis is great and makes sense. I am 84 with three heart stents. I eat superfoods and walk to reduce stress. Progress is slow, but there is progress. Your columns are just what I need. -- C.B.

DEAR DR. BLONZ: This is to offer assurance to E.F. regarding arthritis pain. I'm 83 and also have arthritis in both knees. I have found that a good diet works far better to control pain. Along with exercise prescribed by my physical therapist, done every day, it has eliminated pain. I do have an occasional sharp pain, but it's gone by the time I can let out a yell.

My diet is made up almost totally of fresh fruits, vegetables, nuts and home-cooked meals AND a glass of wine with dinner. I do not eat ANY fast food; I really don't care for it, so that makes it easy. I can't agree with you more that diet should always be the first "medicine" in treating ailments. -- E.S.

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.