DEAR DR. BLONZ: I am interested in adding more fiber to my cereal and thought bran flakes would be a good choice -- a key reason being the economy of them when purchased in large quantities. We now add the bran to cereal and baked goods, and even to gravies. Do you see any problems here? Also, how many grams of fiber are in one tablespoon of bran? -- F.S., via email

DEAR F.S.: Fiber comes as part of the package with whole plant foods, but bran is an excellent way of adding fiber to any diet. There are other options, as well. I have been adding hemp hearts to my morning cereal, enjoying the nutty taste it adds to the meal. One issue with purchasing bran in large quantities is that it contains vitamins and essential oils. This means it should be stored in airtight containers and kept in a cool place.

With any addition of fiber, start out slowly. Don't add too much too soon, or you risk irritating your system -- a development that will reveal itself with cramps, bloating and increased gas. You are also advised to have sufficient intake of fluids at any meal where bran has been added.

Regarding your measurement question, a tablespoon is a unit of volume, and grams are units of weight. Different types of brans have different weights per unit volume, so the grams in a tablespoon will depend on the type of bran you have. One tablespoon of wheat bran weighs 3.6 grams; one tablespoon of corn bran weighs 4.8 grams; one tablespoon of oat bran weighs 5.9 grams; and one tablespoon of rice bran will weigh 7.4 grams.

DEAR DR. BLONZ: What are the main differences between regular table salt and salt substitutes? -- M.Q., St. Louis

DEAR M.Q.: Table salt, whether plain or iodized, is made from sodium chloride. There also may be very small amounts of compounds to help prevent the salt from caking. There are a variety of salt substitutes made up of combinations of a number of compounds; the only thing they share is that they're designed to serve as a culinary substitute for table salt. Some salt substitutes contain lesser amounts of sodium chloride mixed with powdery fillers, such as maltodextrin. Others rely exclusively on herbs and spices.

One of the first salt substitutes was based on potassium chloride, a compound that has a "salty" flavor, but unlike sodium chloride, it has a slightly bitter and metallic taste. Newer brands have been formulated to eliminate that bad taste. Potassium chloride, however, should be used with caution, especially by those having kidney problems, or by those taking diuretic medications that prevent potassium from being eliminated through the urine.

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 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.