DEAR DR. BLONZ: I am asking you to weigh in on a discussion at my workplace. Assuming that a well-balanced breakfast isn't an option, would it be better to have a pastry for breakfast or no breakfast at all? -- S.Q., San Francisco

DEAR S.Q.: Your question presents a choice between two undesirables. I favor having breakfast over nothing, but feel the need to improve your eating options. Granted, some people do not eat breakfast, opting instead for some variation of "coffee and" for a morning meal. Regardless of whether this is due to preference, habit, poor time-management or a combination, the fact is that the body hasn't received essential nutrients since the previous day.

We depend on food for energy, but our choices need to provide the essential vitamins, minerals and other phytochemical substances that contribute to our health. Many nutrients do not hang around for long periods, which is why it's important to eat healthful foods periodically throughout the day. Research has demonstrated how breakfast can encourage alertness, enhance mental performance, and help stabilize our blood-sugar level throughout the day. Sure, your body can adapt to a lack of morning sustenance, but don't assume that that's you at your best.

A pastry breakfast would not be a problem if it were an occasional event. The nature of the "pastry" could also be a factor. I say this because I find it difficult to give any sort of thumbs-up to a breakfast consisting solely of sweetened bread that was deep-fried, then frosted with sugary goop. While the addition of caffeinated coffee will provide temporary stimulation, it is somewhat deceiving in that it shifts the nutrient burden to the next meal. Better to replace your pastry with a muffin, perhaps made with a modicum of whole grains and containing dried fruit. Another option would be a handful of nuts, seeds and dried fruit. Add fresh fruit, such as a handful of berries, or a glass of juice and/or some sort of milk, and you now have a variety of nutrients to start the day.

DEAR DR. BLONZ: A recent column on allergies and shellfish was in need of some minor correction. "Shellfish" is something of a "basket term" -- mostly to differentiate the critters from the ocean (that we eat) that don't have fins and scales from "them's that does." They're not a family, at least not in the phylogenetic/taxonomic sense.

Clams, oysters and scallops (not to mention limpets, barnacles, octopi, cuttlefish and squid) are phylum Mollusca, while crabs, lobsters and shrimp are phylum Arthropoda. Family is designated further down, so to speak. These two phyla could not be more dissimilar in most ways, except for the fact they both live in the ocean!

Allergies to one set do not necessarily imply allergies to the other -- and possibly not even to other members of the phyla. It may be possible to be allergic to clams, for instance, but not to octopus or squid (calamari). Just thought I'd clear that up, since I learned about taxonomy at an early age from the late, great Leonard J. Waxdeck of Piedmont (California) High School, one of the finest marine biology teachers ever! -- K.H., San Rafael, California

DEAR K.H.: Thanks for this information. And isn't it wonderful to recall the impact of those special teachers in our lives?

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 hear that wine has health benefits and isn't really a problem unless you overdo it. I have been a wine drinker, but do not want to put myself in harm's way. -- W.D., Sacramento, California

DEAR W.D.: There is research evidence that a moderate intake of alcohol can raise the level of HDLs (high density lipoproteins), the desirable cholesterol-containing component of the blood. Alcohol also has an ability to inhibit the rate at which the platelets in our blood clump together. Both effects are protective against heart disease, but only for moderate intakes, one to two drinks per day (more on this at tinyurl.com/5fdocy). Red wine also contains phytochemical compounds with promising benefits -- not surprising since they come from the skin of fruit that sits in the sun but has the responsibility of protecting the vitality of the seeds inside.

There have been population studies that have shown a correlation between alcohol consumption and an increased risk of breast cancer, an ominous, but significantly lower risk than heart disease. But who wants to be in a position of balancing one risk with another?

Folate (folic acid), an essential nutrient, may help here. This nutrient has many roles, including involvement in the synthesis of DNA and RNA, the genetic material involved in cell division and reproduction. The Daily Value for folate is 400 micrograms per day, the best food sources including dark green leafy vegetables, peanuts, citrus fruits, tomatoes, strawberries, beans, liver and fortified cereals.

Research from Harvard University, published in the Journal of the American Medical Association, found that the alcohol-related risk of breast cancer may be reduced if there is an adequate intake of folate. This study looked at data gathered from 88,818 women participating in the ongoing Nurses' Health Study. Although they found no overall relationship between the intake of folic acid and the incidence of breast cancer, there was a connection in those consuming alcohol.

In the women that consumed at least 15 grams of alcohol per day (a standard drink contains about 14 grams), an intake of 400 micrograms of folate was associated with a reduction of the normally associated risk. For those women consuming above 15 grams of alcohol per day, an intake of 600 micrograms of folate was needed to reduce the normally seen risk.

To put it simply, yes, alcohol may increase the breast cancer risk, but a healthful, plant-based diet with sufficient folate appears may help mitigate some of that risk. The results were evident with both pre- and postmenopausal women. Understand that exceeding the moderate intake does increase risk (for more, see tinyurl.com/zfosw5y).

Many caveats: Alcohol can have dangerous and sometimes deadly side effects. Do not drink if you are pregnant or thinking of becoming pregnant; if you have a medical condition or are taking medications that can be affected by alcohol; if you or any member of your family has a history of alcoholism; if you are under the legal drinking age; if you are planning on driving, operating heavy machinery or participating in any activity that requires you to be alert.

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 some questions based on the discovery of lead in drinking water in Flint, Michigan, and elsewhere. A couple of months ago, I used an electric sander on a number of windows and doors. The work went on for a few weeks, and halfway through the process, I learned that there was lead paint in the house. I had been wearing a dusk mask (as I always do), but when I took the mask off before lunch or at the end of the day, there would be a ring of paint powder around my nostril.

Am I in trouble? And if so, is it too late to start some process to remove any lead that might have gotten into my body? I try to include oats regularly in my diet. What else would you recommend to flush the lead out of my system? -- H.W., San Jose, California

DEAR H.W.: First, let me say that it's good that you routinely wear a dust mask. You should be aware, though, that the fact that you found paint around your nose would indicate that it might not have been the correct mask for that type of job, or that the mask wasn't fitted properly. (For more on masks and other types of protection, see tinyurl.com/rdvst.)

Lead can enter the body in a number of ways. The most common are the consumption of lead-contaminated substances and the inhalation of lead particles in dust. Water flowing through leaded pipes, of course, can also be a problem. Children are susceptible to the consumption of leaded paint chips that peel off the walls, or the dust from leaded paint that gets on toys and other surfaces likely to get into their mouths. In adults, common methods include cooking with, eating on or storing food in leaded pottery, stemware or containers. Another risk is working in industries where lead-containing compounds are in use.

There are blood tests that can determine whether there is excessive lead in the body, so I recommend that you speak with your physician for a precise evaluation. This is step one before any other decisions regarding treatment can be made.

The good news is that the body has an ability to slowly rid itself of lead contamination. Primary to any treatment for lead poisoning is to stop further exposure. Time, at this point, becomes an ally. Oats are a great food to include in your regular diet, but there is no real evidence that they have special powers to help your body rid itself of any accumulated lead.

FYI, the symptoms of lead poisoning in adults can include: anemia, fatigue, depression, high blood pressure, heart failure, abdominal pain, gout, kidney failure, wrist or foot weakness or reproductive problems. In children, lead poisoning symptoms include: anemia, fatigue, decreased appetite, various digestive problems, sleeplessness, learning problems and lowered I.Q.

A wide range of information is available from the EPA at epa.gov/lead. You can also speak to a specialist at the National Lead Information Center at 1-800-424-LEAD.

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.