By Karen Collins, MS, RD, CDN
American Institute for Cancer Research

Q: What kind of nutritious snacks that don't need refrigeration could I keep in my desk?

A: Adding a fruit snack would be a great choice. Each day you can snack on a piece of fruit or a container of grapes or chopped fruit. Some fruits, like oranges and bananas, can be kept in a desk or locker for several days.

For longer storage, look for small packages of juice-packed fruit and unsweetened applesauce. Raisins and other dried fruit will also last for long periods of time; just pay attention to your portion size since their concentrated calories add up quickly.

Nuts are another food that demands portion control, but they provide great fiber and nutrients. The protein in nuts will also help hold off hunger longer than many other snacks.

Another snack idea is to pack small containers with a mixture of whole-grain cereals or low-fat whole-grain crackers.

Q: Is cod one of the fish high in omega-3 fat?

A: No. Cod has less than one gram of total fat in a modest serving - about three ounces - unless you add more fat in cooking.

Cod is a lean white fish with a mild flavor and firm, but flaky, texture. It can be baked, broiled, microwaved or used in seafood stew or soup. It's a healthful choice, with barely a trace of saturated fat.

Simply eating any kind of fish twice a week has been linked with health benefits. Fish that are sources of health-promoting omega-3 fats include salmon, Atlantic mackerel, sea bass, rainbow trout, albacore tuna, herring and sardines.

Q: What is miso?

A: Miso (pronounced MEE-so) is a paste made of fermented soybeans that is a traditional part of Asian cuisine. It gives a sweet, salty flavor to sauces, soups, dips, marinades, dressings and stir-fries.

Miso's flavor, texture and color vary considerably, depending on the amount of salt, the addition of rice or barley, and how long it ferments. Darker miso usually has a stronger, saltier flavor.

You can store miso in the refrigerator for several months.

Recipes using miso usually require only one to two tablespoons for a cup of broth. Each tablespoon contains about 35 calories, 2 grams of protein, 5 grams of carbohydrate and 1 gram of fat.

Watch out for the sodium content, which is usually over 600 milligram per tablespoon. That's less than you'd get in regular bouillon that is mixed with a cup of water, but more than a quarter of the recommended limit for the day.

Miso provides disease-fighting isoflavones, as do other soybean products, but it's not a major source of this phytochemical given the small portion used.

Each tablespoon provides about 7 mg, about as much as a veggie burger and much less than a standard serving of tofu or cooked soybeans.

Karen Collins is a nationally known dietitian and nutrition expert whose work appears on Nubella News, MSNBC.com and other major Web sites. She is nutrition advisor with the American Institute for Cancer Research.

Nubella News, a division of Marketing Technology Solutions, Inc., offers content intended for informational purposes only. It is not a substitute for medical advice, diagnosis, or treatment. We encourage our readers to seek prompt medical care for health issues and consult their physicians before starting a new diet, fitness regimen, or medical treatment.