DR. WALLACE: I'm a 17-year-old girl, and my grandmother lives with us. I often cook her dinner around 3:30 or 4 p.m. before my parents are home, because Grandma eats earlier in the day and goes to bed earlier.

Her doctor has told her that she should be eating healthier carbohydrates than potatoes and white rice (which she currently eats a lot of) since they are limited in terms of their protein, fiber, vitamins and minerals.

My grandma is and always has been a touch adventurous, so I'm thinking of trying some new and more healthy stuff.

Any suggestions you have in this regard will be welcome, so thanks in advance! — I'm Grandma's Personal Chef, via email

I'M GRANDMA'S PERSONAL CHEF: I think it's great that you take such good care of your beloved grandmother! It's also excellent that you are thinking ahead about her diet and are striving to help her to eat some healthier foods these days.

There are a lot of different side dishes that your grandmother may enjoy and which will be healthier for her overall than potatoes and white rice. Barley is a good example of this. It's a ricelike grain that's chewy and slightly sweet. It goes well in any type of soup and can be enjoyed on its own as a side dish. Two more adventurous grains are farro and bulgur. Farro is an ancient grain that has a distinct cashew flavor, and bulgur, which is often used in Turkish cuisine, is a chewy grain that smells a bit like popcorn once it's fully cooked. Quinoa is also another popular grain, and it contains many essential proteins, which would be great for your grandmother. It's also gluten-free. Spelt is another grain that has a mildly sweet flavor that is often compared to whole wheat. It goes very well with onions and mushrooms.

Do some research on the local availability of these items. Mix and match a few with a little brown rice sprinkled in as well, and your grandma will have a much healthier diet.

I'M FACING MY USUAL WINTER CYCLE; HELP!

DR. WALLACE: This time of year, I always seem to be facing at least a moderate amount of weight gain, and I struggle to lose those extra pounds well into the new year.

I know that I should eat fewer calories overall, and I'll try to do that this holiday season, but are there any subtle adjustments I could make along the way to reduce my weight gain?

I'd really like to get out in front of things this winter for a change rather than just accepting I'll be falling into my usual seasonal pattern. — Always in Search of Ideas, via email

ALWAYS IN SEARCH OF IDEAS: Keep yourself moving, especially with some resistance, even in the dark days of winter. Walk around with a few light free weights and use stretch bands a couple times a day on both your arms and both legs. You'd be surprised at how beneficial some regular light but consistent movements are for you.

Also do your best to avoid sugary drinks over the holidays, and especially diet sodas. Even diet sodas tend to drive overall weight gain! Also grab a few moments daily for a bit of a cardio workout, whether it be brisk walking or utilizing stair climbing.

Finally, get yourself a spiral notebook and write down everything you eat for the remainder of the holiday season. Physically writing down with a pen what you've consumed (as opposed to typing up notes on your computer or phone) and then having to look at your list of everything you've eaten will help you avoid falling into the trap of just mindlessly engaging in continuous grazing of unhealthy foods.

Sure, you're absolutely allowed to have a few indulgences here and there, but keeping a written diary will likely motivate you to not overdo it. Moderation in eating and movement for your body can couple together to make this winter noticeably better for you.

Dr. Robert Wallace welcomes questions from readers. Although he is unable to reply to all of them individually, he will answer as many as possible in this column. Email him at [email protected]. To find out more about Dr. Robert Wallace and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

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