These days, there are thousands of diet and nutrition apps available for phones and tablets — so many, in fact, that there are even apps to find apps. Rather than choosing food and nutrition apps based on the same criteria used to rate Angry Birds, the Academy of Nutrition and Dietetics (formerly the American Dietetic Assocation) rated the best science-based apps for losing weight, managing diabetes and eating gluten-free. The reviews are at EatRight.org.

"Americans are increasingly turning to apps to support them in achieving their health goals, especially for New Year's resolutions," says Registered Dietitian and Academy of Nutrition and Dietetics Spokeswoman Marisa Moore. "While the right app can keep you on track to meeting these goals, the wrong app could be filled with misinformation and dangerous fads."

Here are the ratings for weight-loss apps:

— Calorie Counter: Tracks food, exercise, weight and all the nutrients listed on a nutrition facts label. Includes daily inspirational articles, healthy recipes and an easy-to-understand help section. RD Rating: 4 stars

— Calorie Counter and Diet Tracker by MyFitnessPal: Tracks a combination of fitness goals and nutrition analysis features to help you lose weight. RD Rating: 4.5 stars

— Calorie Counter by MyNetDiary: Allows user to personalize a calorie limit for weight loss, gain or maintenance. RD Rating: 3 stars

— Calorie Counter Diets and Activities: Features a classic food diary that tracks calories, water, fitness and the time each food item is consumed and includes an option to create your own diet and physical activity plan. It's also got an integrated body tracker. RD Rating: 4 stars

— Calorie Tracker by Livestrong: Food and fitness diary designed to help you achieve your diet and nutrition goals, whether you want to lose, maintain or gain weight. RD Rating: 4 stars

— Daily Burn: Keep track of calories consumed and track workouts to see how much energy is burned. RD rating: 2 stars

— Lose it!: Keeps track of foods you eat with this detailed food database; primarily for people wanting to lose weight. RD Rating: 3 stars

— SparkPeople Food and Fitness Tracker — Fitness and food tracker for people looking to lose a half-pound to 2 pounds per week or to maintain weight. RD Rating: 4 stars

— Weight Watchers Mobile: Follows the Weight Watchers plan step by step, using interactive tools, finding local meetings and creating shopping lists. RD Rating: 2 stars

Information courtesy the Academy of Nutrition and Dietetics.

Q AND A

Q: Is frozen spinach as nutritious as fresh spinach?

A: If you'll be serving spinach cooked, don't hesitate to use the frozen product. Fresh spinach that is truly fresh is the form highest in folate, a B-vitamin that may help prevent cancer and heart disease.

However, a study at Pennsylvania State University shows that when fresh spinach sits in a truck for transportation over long distances or sits in your refrigerator for a week, folate content drops so much that frozen spinach becomes the better source. Research is inconsistent about whether or not content of beta-carotene and other carotenoids drops during storage of fresh spinach, but it does suggest that beta-carotene stays level when spinach is frozen.

Spinach is also a good source of vitamin C. Cook by steaming, microwaving, stir-frying or sauteing to retain folate and vitamin C, as boiling spinach in a pot of water can cut content in half. When using frozen spinach, you can reduce vitamin C losses by cooking it directly from the freezer without thawing it first. Frozen spinach is easy to keep on hand and provides an easy way to boost nutrition in soup, pasta sauce, eggs and casseroles.

Information courtesy the American Institute for Cancer Research.

RECIPE

This recipe for broccoli, beef and potato hotdish is a healthy version of a casserole that can help get a quick meal on the table during the holidays. It's from Eating Well Magazine.

Broccoli, Beef and Potato Hotdish

— 1 1/2 pounds broccoli, cut into 1-inch florets (about 6 cups)

— 2 tablespoons canola oil, divided

— 1 1/2 pounds 95 percent lean ground beef

— 1 large onion, chopped

— 2 tablespoons Worcestershire sauce

— 1 teaspoon garlic powder

— 1 1/4 teaspoons salt, divided

— 4 cups low-fat milk

— 1/3 cup cornstarch

— 2 cups shredded sharp Cheddar cheese, preferably orange

— 1/4 teaspoon ground turmeric

— 4 cups frozen hash-brown or precooked shredded potatoes (see note)

— 1 large egg, lightly beaten

— 1/2 teaspoon freshly ground pepper

— Cooking spray

— 1/4 teaspoon Hungarian paprika, preferably hot

Preheat oven to 450 degrees F. Toss broccoli with 1 tablespoon oil in a large bowl. Spread out on a baking sheet and roast, stirring once halfway though, until just soft and browned in spots, about 15 minutes. Meanwhile, heat the remaining 1 tablespoon oil in a large skillet over medium heat. Add beef and onion and cook, breaking up the beef with a wooden spoon until the beef is browned and the onion is softened, 10 to 12 minutes. Stir in Worcestershire, garlic powder and 1/4 teaspoon salt. Set aside.

Whisk milk and cornstarch in a large saucepan. Bring to a boil over medium-high heat, whisking often, until bubbling and thickened enough to coat the back of a spoon, 6 to 8 minutes total. Remove from the heat and stir in cheddar, 3/4 teaspoon salt and turmeric until the cheese is melted. Spread the beef mixture in a 9-by-13-inch (or similar 3-quart) baking dish. Top with the broccoli and pour the cheese sauce evenly over the top. Combine potatoes, egg, pepper and the remaining 1/4 teaspoon salt in a medium bowl. Sprinkle evenly over the casserole. Coat the top with cooking spray. Bake the casserole until it is bubbling and the potatoes are beginning to brown, about 40 minutes. Sprinkle with paprika. Let stand for 10 minutes before serving. Serves eight.

Per serving: 411 calories, 34 g protein, 26 g carbohydrates, 19 g sat. fat, 115 mg cholesterol, 4 g fiber, 737 mg sodium.

Charlyn Fargo is a registered dietitian from Springfield, Ill. For comments or questions, contact her at [email protected]. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.