*All words in italics were added after the chat took place.

Dr Wynnie Chan, iVillage’s nutrition expert, hosted a live online chat on the 22nd June. Here’s what was discussed:

skank: I find it difficult to reconcile a healthy diet with a hectic working schedule. Any advice for healthy eating at work? There are not many places selling healthy food around my office.
Dr Wynnie Chan: It would be great if you could bring in some packed lunches including healthy sandwiches with lean meats and lots of vegetables. Also try pasta salads – they are delicious when cold. If it’s too hectic to make them in the morning, try making them before you go to bed the night before. And don’t forget to stop by the fruit store for some healthy pre- and post-lunch snacks.

catladyuk2000: I'm on a low-carb/high-protein diet but am always hungry. Any solutions?
Dr Wynnie Chan: I'd suggest tucking into some low carb fruits, like apples and pears. Stay clear of carb-rich fruits like bananas though. Also, try having some low-fat yoghurt. Reduced fat cheese and fruit juices are nice alternatives too.

lucymaxwell: What do you think about vitamin injections?
Dr Wynnie Chan: If you are eating a varied and balanced diet already, then there really is no need to think about vitamin supplements or injections. But if you think your diet is lacking in any particular food groups, such as milk and dairy products, you might need to think of alternative foods to include such as fortified soy milk and plenty of green leafy veggies.

mylesy27: Is it good to eat or drink just prior to a workout?
Dr Wynnie Chan: It is a good idea to eat something before working out, but not immediately before going to the gym. It’s best to eat perhaps an hour before exercising, and remember to drink plenty of fluids once you are there to avoid dehydration.

lucymaxwell: How many alcohol units are recommended per week?
Dr Wynnie Chan: The Department of Health has a recommendation of 2-3 units a day for women. One unit of alcohol is equivalent to 1/2 pint of beer, 1 small glass of wine and 1 pub measure of spirits.

goldenchaliceuk: Hi there. I’d like to know if I really need to drink 8 glasses of water a day, and if so, why?
Dr Wynnie Chan: The current healthy eating guidelines of fluid intake is 8 glasses of fluids a day and this includes water, fruit juice, tea and coffee but not alcohol. The idea is that by drinking this much water you replace all the fluid your body loses through daily dehydration and bodily processes.

ellystephens: I eat plenty of iron rich foods but always seem to be low in iron. How can I improve my absorption of iron?
Dr Wynnie Chan: It depends on the sorts of food you are eating as to the rates of iron absorption within the body. For example, iron from meat sources like beef and other red meats is more easily absorbed than iron from vegetable sources like pulses and beans. But, to improve the absorption of iron, you’ll need to include some rich vitamin C sources at the same time you’re eating foods rich in iron. For example, eat lots of green leafy vegetables and citrus fruits together, or try having a glass of orange juice with each meal.

jeanettereutzer: We keep discussing this question in the office: Do bananas contain fat?
Dr Wynnie Chan: There is hardly any fat in bananas. In fact, all fruits and vegetables are naturally low in fat. But there are carbs in bananas, which give you energy, so keep eating lots of fruits and vegetables.

stewart_love: What’s the best and healthiest way to gain weight? I am underweight due to an illness.
Dr Wynnie Chan: To gain weight, you need to think about eating certain foods that are rich in carbohydrates – bread, pasta, potatoes and rice all fit the bill. You should also think about increasing the amount of protein foods you are eating, such as lean meat, chicken, beans and pulses. As with all healthy eating, be sure to check with your doctor first. Of course, exercises such as weight training might be helpful too, but you’ll need to see a personal trainer for specific fitness advice.

chilligerkin: My 8-year-old will not eat anything green – any ideas? I have tried everything, including bribes.
Dr Wynnie Chan: Try not to get to wrapped up in your child not eating anything green, but make sure you include some vegetables with each meal, perhaps disguised as part of his or her favourite food. For example, purée some broccoli or peas and add it to your child’s mashed potatoes, or chop up some courgettes and mix that in with pasta and sauce.

ldkrieger: What is more important in terms of weight control – calories or fat intake?
Dr Wynnie Chan: Both calories and fat are important in terms of weight loss and weight control. Fat is high in calories, so make sure when you go on a diet you include low-fat foods whenever you can. Of course, exercise is also helpful when trying to lose weight as it burns calories.

scoppojayjay: What about organic foods? What is the non-organic stuff doing to us? Is it just scare-mongering to make us spend more money at the supermarket?
Dr Wynnie Chan: Regarding the nutritional value of organic foods, the food standards agency conducted a study recently which showed there was no difference between non-organic and organic foods. But in terms of pesticide use, there are large differences. However, because these issues are too vast to cover in this chat, I suggest you
post your concerns on our Going Organic message board for more in-depth answers to your questions.

seliab: Isn't it true that with vegetables, orange and red ones are just as good as green ones?
Dr Wynnie Chan: You are absolutely right. It is important to eat as wide a variety of fruit and vegetables as possible. Orange and red fruits and vegetables are particularly rich in nutrients such as carotenes that fight cancer and heart disease.

ellehauge: I exercise a lot and, as a result, I eat a lot. But, is it better to eat a lot of smaller meals or three large meals?
Dr Wynnie Chan: In terms of controlling blood sugar levels, which is an important consideration in weight loss, it is a much better idea to eat small frequent meals. If you keep blood sugar levels stable you will prevent fatigue, headaches and stave off hunger.

charitycurley: What would you recommend as a healthy breakfast to tide me over until lunchtime? I always get so hungry mid-morning. Thanks!
Dr Wynnie Chan: A great breakfast for you would be a huge bowl of muesli with skim milk and some chopped fruits on top. If you are still hungry, have some slices of whole meal toast with low-fat spread and sugar-free jam.

sam_sehgal: Any advice for someone who just loves food and can’t be bothered to go on a diet?
Dr Wynnie Chan: You sound just like me! If you are having trouble reducing the quantity of foods you eat, it might be helpful to serve your meals on a smaller plate or make a conscious effort to leave some food behind on your plate. Also, don't forget the importance of exercising because that also figures in the weight-loss equation.

catherine_saunders: Are there any types of food that you should avoid to reduce the risk of breast cancer?
Dr Wynnie Chan: The Department of Health recently published a report reviewing all the evidence surrounding diet and cancer risk. In terms of reducing the risk of breast cancer, they found that it was more important to increase the amount of fruit and vegetables that you eat, and also to increase the amount of soy rich foods which contain phytoestrogens.

anongirluk: I have cravings for chocolate. Can you suggest any realistic way to tackle them?
Dr Wynnie Chan: That’s a tough one. If you fancy chocolate at a specific time of day, then it might be a good idea to try to keep yourself busy with another activity or eat something else, like low-fat yoghurt or dry cereal, which are quite sweet naturally. But don't feel too guilty about eating chocolate every once in a while.

discussdiva: What do you suggest for non-fattening snacks in the office when hunger strikes between meals?
Dr Wynnie Chan: Good ideas include popcorn, bread sticks, rice cakes, bagels with cottage cheese, or fruit. Also, try fruit smoothies which are yummy and low in fat.

groovychicky7: Are there times in the day when it’s not good to eat certain foods – i.e. fruit in the evenings?
Dr Wynnie Chan: In terms of scientific evidence, there aren't particular times when you should not eat specific foods. But if you have a problem with fruit in the evening, then try to include those five important portions throughout the first part of the day. For example, have fruit juice in the morning, or put chopped fruit in your muesli. Have another piece of fruit as an afternoon snack.

Yahooligan_Tony: What is your opinion of a vegan diet?
Dr Wynnie Chan: A vegan diet can be healthy and nutritious as long as you make sure that you include all the nutrients, vitamins and minerals that are necessary as part of a balanced diet. In terms of disease, vegans seem to be at lower risk of developing certain illnesses like heart disease than non-vegans.

seliab: Is it true that bagels (at about 500 calories) are the most fattening bread you can eat?
Dr Wynnie Chan: Bagels are actually low in fat. They contain around 2% fatand are also rich in carbs. What makes them fattening is the amount of fat that you load on top of them, with toppings such as butter and cream cheese. So, remember to choose fat-free spreads over butter.

albert_treacy: Is there anything good or healthy about alcohol?
Dr Wynnie Chan: Goodness…Some scientific studies have shown that moderate consumption of an alcohol like red wine among middle-aged men actually decreases the risk of developing heart disease. A moderate consumption means between 3-4 units of alcohol a day for men.

jeanettereutzer: Are high-protein/low-carb diets safe?
Dr Wynnie Chan: It depends on how long you follow a high-protein, low-carb diet. At some point, the body goes into what is termed the "ketogenic state" which can cause dehydration, weakness, nausea and, in severe cases, gout and kidney problems. Initially, you feel great, but the body does not like being in this state for a long period of time. The kidneys have to work overtime to get rid of ketones and for some people who have kidney problems this can actually be fatal. For more information on this, take a look at the following article on low-carb diets.

webm0nkey: What type of food prevents flatulence?
Dr Wynnie Chan: Some people find that eating pulses, beans and lentils can make them feel full of gas, so you will have to try different foods to see what causes the problem for you. It might help to keep a ‘flatulence diary’ for a couple of weeks to identify the ‘problem’ foods.

anongirluk: Is jam low in fat?
Dr Wynnie Chan: It is low in fat, particularly if it’s made with artificial sweeteners.

funnyman999: Can I lose a middle-age paunch through diet only and without exercise?
Dr Wynnie Chan: I'm afraid the answer is no. You need to make sure that you are eating a healthy and varied diet that is low in fat, and speak to a personal trainer about designing a regular exercise programme for you.

jeanettereutzer: My friend says that cucumbers can make you slim because it takes more energy to digest them than the amount they initially give you... is this true?
Dr Wynnie Chan: This is a common myth – that some foods have the ability to burn more energy than others – but there are no scientific studies to support this.

seliab: If you just eat what you want when you want, can you maintain a healthy weight? Aren't we all just too diet obsessed?
Dr Wynnie Chan: Yes, everything in moderation is key. And yes, we are all diet obsessed!

tarabear1973: Does drinking too much water give you water retention?
Dr Wynnie Chan: No, you can't drink too much water unless you have a particular medical problem, because your body is designed to make sure that the amount of water in your body is at a level that maintains good health.

sam_sehgal: What’s got more caffeine, tea or coffee? And is caffeine really that bad for you?
Dr Wynnie Chan: It depends on how strong you make the tea or coffee, and caffeine is not altogether bad. Some studies have shown that having caffeine first thing in the morning can improve concentration. It also helps to prevent that post-lunch fatigue (i.e. wanting to sleep after a meal.)

skank: Is any one kind of world cuisine healthier than another? I'm a big fan of curries and Chinese food, but would like to switch to a healthier option when eating out.
Dr Wynnie Chan: You can make healthier choices with whatever world cuisine you like. For example, if you are going for an Indian takeaway, go for tomato-based curries rather than creamy sauces like kormas. In terms of Chinese food, go for stir-fry lean meat and vegetables rather than deep fried foods, and choose boiled rice rather than egg-fried rice.

charitycurley: If you're pregnant, is it OK to join The Shape Up Challenge?
Dr Wynnie Chan: The Shape Up Challenge’s healthy eating plan is not a good idea for anyone who is pregnant, given the low amount of calories the plan contains. If you do want to follow The Shape Up Challenge, you can increase the amount of foods that you eat so that you are following a diet that contains around 2,000 calories and 75 grams of fat a day. Make sure that you include lots of foods which contain folic acid such as fortified breakfast cereals and green leafy vegetables. Good luck!

For everyone else who’s interested, be sure to check out The Shape Up Challenge.

You can read more of Wynnie's articles, diet tips and ideas on the diet & fitness channel.

*All words in italics were added after the chat took place.