Q: Is it okay for me to rely on frozen dinners for my meals if they are healthy ones?

A: Frozen dinners that limit fat and sodium content are a good start compared to many other frozen meals. Regular versions of these dinners can contain 30 to 55 grams of fat and 700 to 2,100 milligrams (mg) of sodium per serving. You should check the nutrition information on these healthier dinners, however. Some products designed for weight control reduce the fat and calorie content, but sodium content can still be 600 to 800 mg. Depending on your other food choices for the day, this high amount of sodium makes it difficult for a person to stay under the American Institute for Cancer Research’s (AICR) recommended limit of 2,400 mg for the whole day. In fact, the newest Institute of Medicine recommendations say that it’s best to stay under 1,500 mg to prevent and control high blood pressure. If you plan to eat frozen dinners frequently, the health-oriented meals that keep sodium at 400 to 600 mg are better. You should also keep in mind that even the healthier frozen dinners can have small quantities of vegetables. In fact, some products that feature vegetables in their name place cornstarch higher on the list of ingredients than any vegetable. If you create vegetable sides for the healthier kinds of frozen dinners, you can have a delicious meal that is much more nutritious. While convenient frozen meals are heating, open a bag of ready-to-eat salad. Or microwave a bag of microwavable, prewashed spinach, serving it with a splash of balsamic vinegar or a sprinkle of Parmesan cheese. Salad bars at grocery stores can provide either salads or chopped vegetables for a quick stir-fry at home. Many kinds of fully prepared fruits are also available. Since some health-oriented convenience meals can be a little low in calories, eating extra vegetables and fruits can make these meals more satisfying and sustain your energy for several hours.

Q: I got a pedometer to help me walk more. What is a reasonable goal?

A: A target of 10,000 steps a day has been linked with many health benefits. However, middle-aged women in a recent study, who began using pedometers, had an average step count below 5,000 steps a day. Only seven percent walked over 10,000 steps a day. To see what is a realistic goal for you, record your step count on several typical days that don’t include any extra walking. If your present count is considerably below 10,000 steps, it will be physically and psychologically easier for you to start by setting a target of 1,000 more steps a day. Even a 10 percent increase is a good goal. After a week or so, increase your target again. Studies show that people can walk significantly more with simple lifestyle changes. For example, change where you park or exit from mass transportation. Take the steps instead of elevators. To reach 10,000 steps, however, people usually have to set aside time for walking. Even if you fall short of 10,000 steps, any increase you do achieve and continue long-term will help you control your weight, lower your cancer risk and improve the state of your health.

Q: Does caffeine affect fibrocystic breast disease?

A: Fibrocystic breast disease is a condition in which women develop noncancerous lumps in their breasts. Some experts urge women with this condition to avoid caffeine. But current research does not indicate a strong link between the two. More studies are needed. In the meantime, women with fibrocystic disease might benefit from trying to reduce or avoid caffeine. If no effect appears after several months, these women could resume having caffeine in moderation.