“That’s one glass of wine a day, not a fishbowl,” advised nutritionist Jill Kwasny at McCaffrey’s last week as she led one of the store’s monthly programs on nutrition. The “fishbowls” she was referring to were, of course, the crowd-pleasing, mega-goblets served at some restaurants.

In addition to offering regular programs at McCaffrey’s three stores in Princeton, West Windsor, and Yardley, Ms. Kwasny is available to present special programs for girl scouts, senior citizens, and other community groups. She responds to online queries about nutrition, and helps McCaffrey’s provide accurate nutrition labeling on prepared foods.

Last week her focus was the Mediterranean diet, and participants filled a large table and several adjoining ones to hear about — and taste — a diet that represents a lifestyle change, rather than one of the quick weight-loss programs that usually cause a dieter’s weight to go up and down like a yo-yo.

Noting that she usually works with Newtown-based “master chef” Jean-Pierre at these noontime events, Ms. Kwasny nevertheless offered everyone tasty samples of pita triangles with hummus, and small carrots with a yogurt-based dip. A large pitcher of water was also passed around.

Touting the virtues of a diet based on less processed foods (“you don’t see Cheetos growing on trees”), Ms. Kwasny said that the Mediterranean diet also encourages “being physically active and enjoying meals with others.” A 10:30 a.m. lunch period when school children aren’t hungry yet, or lunch- period time-wasting waits to get milk are not the way to go, she added.

The event also gave Ms. Kwasny an opportunity to talk about McCaffrey’s upcoming program, “Good Health, Great Taste,” which will offer prepared foods that are lower in saturated fat, have less less sodium, fewer calories, and provide portion control. Stickers will identify the new offerings when the program begins in March.

A multi-page handout at last week’s program detailed the “common foods and flavors of The Mediterranean Diet Pyramid,” along with recipes for healthy dishes like cucumber feta cheese yogurt dip:

2 cups (16 ounces) plain Greek yogurt

1 medium cucumber, peeled, seeded, finely chopped and squeezed dry in a kitchen towel

1 cup (8 ounces) crumbled feta cheese

2 garlic cloves, minced

1 teaspoon dried oregano

2 tablespoons minced onion

1 tablespoon fresh lemon juice

Preparation: Mix all ingredients in a bowl. Cover and refrigerate one hour or overnight before serving. Calorie counters will be glad to know that this dip has only 22 calories per tablespoon.

Online queries to Ms. Kwasny have included “is kosher salt lower in sodium than regular table salt?” (“Any way you look at it, salt is salt. Keep in mind that the current recommendation for sodium intake is 2300 milligrams a day”); and whether lemonade is a good substitute for soda-drinking kids  — “think how much sugar you need to sweeten up a lemon!! Your best bet for beverages for your kids when dining out are water or low fat milk.”

Ms. Kwasny was reluctant to engage in a conversation about the politics of food (“too much to discuss”). She did, however, counsel “simple, balanced nutrition.”

On Thursday, March 22 Ms. Kwasny and Chef Jean Pierre will discuss “Carbohydates: Great Grains and Fabulous Fiber” at 10 a.m. at McCaffrey’s in Yardley, and at 1:30 p.m. in the West Windsor store.