Food 1-1

Published 1:02pm Monday, February 10, 2014 Updated 10:46am Monday, March 31, 2014

By  Katrina Mouser

Dear Food-1-1,

I was wondering if you had any advice on multivitamins. If you recommend them, what brand would you suggest?


Anonymous IGC Reader


Dear Anonymous IGC Reader,

I think you have to ask yourself, “What do you expect your multivitamin to do for you?” This is what a multivitamin WON’T do for you: It will not prevent heart attacks or strokes, it will not necessarily prevent cancer, will not give you extra energy, and it will not help you live longer. So what does it do?

A multivitamin is designed to boost the intake of several vitamins and minerals (even though the name “multivitamin” does not mention the minerals). However, vitamins are not regulated by the FDA, so the percentages listed are not necessarily accurate, and can vary by several if not hundreds of percentages. Vitamins are also not as well absorbed from a supplement as they are from natural food sources.

Supplement companies have become experts at marketing vitamins to all populations, although most of the population does not need to take one! Generally healthy children and adults do not need to take a multivitamin, as they can obtain necessary vitamins and minerals from their diet. There are 3 groups of people who do need to take a multivitamin are 1) women who are pregnant, 2) women who are breastfeeding, and 3) people who have a nutritional deficiency or are malnourished.

If you do require a multivitamin, I would recommend buying a supplement without the minerals, such as Vitamins Only (available online from several stores). There is some concern that the minerals found in regular multivitamins may actually cause more harm than good.


Dear Food-1-1,

I love avocado! Can you give me some more ways to use/eat avocado? I use it primarily as guacamole or just sliced with salt and lime juice. I also love to put it on a sandwich. Are there other uses for avocado that I am missing?

Sincerely, Alligator Pear


Dear Alligator Pear,

Amen! I went on a hunt myself to explore other culinary possibilities for avocados. I wanted to find an easy and practical recipe with an exceptional taste. Here it is:

Baked Eggs in Avocado

Slice a medium to large avocado in half and remove the pit. (For the best flavor, use an avocado that is perfectly ripened or slightly under ripened, rather than over ripened.) Carefully scoop out more of the flesh of the avocado, leaving a rim around the edges. (You can save the scooped avocado for another recipe or put it on top when your eggs are done.) Then crack an egg into each avocado half (I found it easier to use one egg for two avocado halves, one will not have a yolk ). Season eggs with a bit of salt and pepper, and then bake at 425 for 15 minutes or until the eggs are set. Enjoy plain, or sprinkle the eggs with fresh herbs, hot sauce, salsa, or reserved avocado.

Avocados are packed with calories (good ones, mind you) and eggs are a complete protein source, so this meal looks small, but will carry you easily until the next meal. Enjoy!


Katrina Mouser, Registered Dietitian, loves her main job as a stay-at-home mom, but really appreciates the chance to write for In Good Company. Keep your questions coming, and remember to make the best food choices every day!


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