» "How to build an ""at home"" salad bar "

"An ""at-home"" salad bar is a good way to clean out your refrigerator and could make your kids more adventurous eaters. Combine lettuce and spinach in a big bowl, along with fresh herbs like parsley. "

» "Less cost, less hassle "

Looking for a simple way to lose 10 pounds in a year? Just eat 100 fewer calories than you need every day. That's as easy as drinking a glass of water instead of a can of regular soda or a glass of juice.

» "Reduce fat, salt, and sugar with spices and herbs "

"To use less fat: Bake or broil meat, poultry, or fish. Remove skin from poultry. When you do use oil, use only small amounts and choose heart-healthy mono- or polyunsaturated types like olive, canola, or corn oil instead of butter. "

» "Replace, reduce, and realize better eating "

Reduce the meat and increase the vegetables in stews and casseroles. Opt for whole-grain pasta and bread. Use whole-wheat instead of white flour when baking.

» "Small efforts, big rewards "

Losing just a modest amount of weight through sensible eating may help reduce the narrowing and thickening of the arteries that can increase the risk for heart attack and stroke.

» "Sugar, oh sugar, sugar "

"Sugar is sweet, but too much might have souring effects on your body. Sugar is a simple carbohydrate that naturally occurs in many foods such as in fruits (fructose) and milk products (lactose). "

» "Talk less, do more "

Pressuring overweight teens to diet can actually backfire. Most teens are very sensitive and will often interpret well-meaning advice to change their eating habits as criticism.

» "When it's ""time"" for breakfast "

"If you're not really hungry until 9 a.m., forcing yourself to eat breakfast at 6:30 a.m. may only add to your total calories for the day. You'll probably be hungry and want to eat again at 9 a.m. anyway. "

» 11 easy ways to cut calories

1. Read the nutrition facts panel. Low fat does not always mean low calorie. Most packaged foods (like small bags of chips) have several servings. 2. Limit alcohol. It contains about 70 calories per ounce and can weaken your resolve.

» 3 secrets to boost your willpower

"Nearly every adult in the United States resolved to change some behavior in 2012, according to a survey by the American Psychological Association. However, people consistently reported that a lack of willpower was the top reason they fell short. "

» 4 mistakes that will derail any diet UPDATED!

"1. Skipping breakfast and waiting too long between meals and snacks. Start the day with breakfast and then aim to eat small, healthy meals or snacks at least every three hours. Getting too hungry can lead to binges and cravings. "

» 4 secrets of lasting weight loss

Eat breakfast. A good breakfast will set you up to make healthier food choices throughout the day and will keep you from getting too hungry and overeating at lunch.

» 5 everyday things you can do to lower your blood pressure

1. Take a brisk walk or do some other physical activity for a total of at least 30 minutes. 2. Plan your meals and snacks to include eight to 10 servings of fruits and vegetables and two servings of low-fat milk.

» 7 ways to help children and teens

1. Learn about healthy portion sizes. Parents frequently feed their kids too much without even realizing it. 2. Gradually substitute healthier foods for less healthy ones.

» A 15-minute wait that kills cravings

"If you eat when you're anxious, depressed, or stressed, you may be using food for comfort, not nutrition. So what can you do to stop stuffing down your feelings with food? Wait 15 minutes. "

» A health researcher offers quick tips for better eating

"Eating properly is a skill that needs to be practiced, says Columbia University researcher Lance Davidson, who offers these ideas: Record what you eat and how much. "

» A recipe for a healthy heart

"What you eat can greatly affect your heart's health. If your meals and snacks are regularly packed with saturated fats and sodium, your ticker might eventually take a time out. You don't have to sacrifice flavor for your heart to feel good. "

» A triple play against cancer

"Even people who have a family history of cancer can lower their risk for developing the disease by taking these three steps: Eat a plant-based diet built around fruits, vegetables, and whole grains. "

» A weighty subject

"Talking to a loved one about losing weight can be awkward. Approaching the topic in a sensitive, supportive way can make all the difference. "

» Added nutrition

"For extra protein and fiber, add edamame (green soybeans in the pod) to your favorite chicken or tuna salad recipe. It will also stretch the recipe and make more servings. "

» Aim for a 100% fad-free diet

"Steering clear of fad diets is the best way to achieve lasting weight loss. Fad diets don't work for the long term because most people can't continue to stick to them. If you've tried one, you probably remember feeling grouchy, starved, or deprived. "

» An egg a day may be OK

"Eggs sometimes get a bad rap, but they have many redeeming qualities. Research has actually shown that eating one or more eggs a day did not increase the risk of heart disease or stroke among healthy adults. "

» Another reason to lose weight

"Losing weight may help reduce urinary incontinence, a problem that affects millions of women in the U.S. "

» Appetite control

"Starting a meal with a bowl of hot soup may help you eat less. When people ate a first course of soup before a lunch entree, they reduced their total calorie intake at lunch (soup + entre) by 20 percent, compared to when they did not eat soup. "

» At home & at school -- 7 quick-slim tips for kids

1. Start every day with a nutritious breakfast. A scrambled egg on a whole-wheat muffin or string cheese with an apple are some quick ideas. 2. Make sure healthy school lunches and other food choices are available.

» Avoiding freshmen weight gain

"Tips for helping new college students stay trim: Eat breakfast, and plan how and where to eat healthy food between classes. Stock up on fruits and vegetables so you have healthy foods to snack on. "

» Avoiding hidden calories

Eating just 100 calories a day less than you need can lead to a 10-pound weight loss over the course of a year. Simple ways to avoid extra calories: Be honest about portion sizes. A 3-oz. serving of meat is the size of a deck of cards.

» Be a guardian angel for seniors who live alone UPDATED!

"Difficulty cooking or shopping, trouble chewing, lack of appetite, and depression are some of the reasons elderly folks who live on their own don't eat well. In fact, one of four suffers from malnutrition. "

» Be honest

"Like it does in other matters in life, honesty can help with weight loss. Successful dieters suggest these tips: A digital bathroom scale may be worth the cost. The numbers will help keep you honest. "

» Blood pressure - There's no place like home

"Taking your blood pressure at home can help your doctor get a more accurate picture of your true blood pressure over time. Some people have ""white coat hypertension."" Their blood pressure goes up in the doctor's office because of nervousness. "

» Breakfast - Don't leave home without it

"Whether you're off to work or school, the benefits of a good breakfast last all day long. A breakfast that includes lean protein like an egg, nonfat yogurt or skim milk, and a whole grain and/or fruit can: help control hunger and the urge to snack. "

» Calorie lingo

"Most Americans don't even come close to correctly estimating the number of calories they eat every day. In one study, the majority of participants underreported their daily intake by 600 calories. "

» Cancer and weight UPDATED!

"In addition to not smoking, controlling your weight and making healthy food choices are the best things you can do to lower your risk for colon cancer and other types of cancer. One-third of all cancer deaths are linked to diet and lifestyle factors."

» Cancer prevention - 6 simple things you can do

"1. Avoid tobacco products of any kind, including secondhand smoke. That includes cigarettes, cigars, pipes, and smokeless tobacco. This one is non-negotiable. "

» Change your environment

Steps like these can help you avoid the urge to eat without thinking: Keep a food diary. Use smaller plates and cups. Drop only one unhealthy food at a time in exchange for a better choice.

» Cholesterol - Understanding the highs and lows

"A total cholesterol number below 200 is desirable, but there's more to the complete picture. When it comes to HDL or ""good cholesterol,"" the higher the better. Men should aim for 40 or above, women 50 or above. "

» Choose to lose -- and win

"Americans spend an estimated $60 billion annually trying to lose weight, according to the American Council on Exercise. At any one time, 65 million Americans are dieting. "

» Comparing apples to chocolate

3.5 ounces of apple has 52 calories. 3.5 ounces of milk chocolate has 520 calories. Nutritionist call foods like chocolate high-energy-dense foods. They have more calories per gram than other foods that weigh the same amount.

» Confront your cravings

"The ""forehead tapping"" technique has been proven to help stop cravings, says Dr. Susan B. Roberts, an obesity researcher at Tufts University. Try it the next time you're triggered by your favorite high-calorie comfort food. "

» Cost-saving ideas: Meatless meals that pack a high-protein punch

"There are lots of nutritious reasons to love beans, lentils, peas, and soybeans. "

» Creeping weight gain - The 100-calorie difference

Eating just 100 fewer calories and burning 100 more calories every day may be enough to stop the average one- to two-pound weight gain most adults experience every year.

» Diabesity

"You know weight-induced diabetes is a problem when it gets its own name. Christine Cross of Holland, Michigan, could be any of us. Over the years, the craziness of daily life - family, job, and endless-to-do's - took all her time and attention. "

» Diabesity -- The latest word on diabetes and obesity

The link between type 2 diabetes and obesity is so strong that a new term -- DIABESITY -- is becoming common. The good news is that losing weight and increasing your activity level can help prevent diabetes or slow it in its tracks.

» Diet tip

"If writing down everything you eat after a meal or snack is too tedious or boring, try a ""reverse"" diary. Map out a food plan ahead of time and try to stick to it. "

» Do yourself a favor: Don't ever diet again

"Despite dishing out billions of dollars for diet pills and programs, the number of obese Americans continues to rise and is projected to increase. What's a person who wants to get to a healthy weight to do? "

» Do yourself a favor: Don't ever diet again

"In the long term, dieting to drop weight - and keep it off - rarely works. Various studies suggest that many people eventually regain the weight they lost - and then some - once they stop their diet. "

» Eat like your ancestors

"Returning to a diet like your ancestors ate may help prevent diabetes. For most people that means eating a wide variety of plant and animal foods and limiting refined sugars, white flour, and fat. "

» Eating disorders

"Although anorexia (eating too little), bulimia (eating too much, then vomiting), and binge eating are most common in young women, people of any sex or age can develop eating disorders, especially when they try to lose weight in unhealthy ways. "

» Eating mindfully

"Americans make upwards of 200 food decisions a day, but we're only conscious of about 15. The unconscious or mindless food choices we make are a big reason why we overeat, says Dr. Brian Wansink, a food researcher at Cornell University. "

» Egg replacers

"Silken tofu can be used to reduce or eliminate egg in dessert recipes. In general, 2 tablespoons of silken tofu replace one large egg. "

» Elementary math

"An easy lesson in fractions may be one way to teach kids about good nutrition. A healthy plate should include: 1/2 fruits and vegetables, 1/4 whole grains like brown rice or whole-wheat pasta, 1/4 lean protein like chicken, fish, or turkey. "

» Emotional eating - When food is comfort

"Writing down what you eat, when you eat, and how you're feeling, especially if you overeat or binge on sweets and snack foods, may help curb emotional eating. "

» Feeling the pressure

"Being just 10 pounds overweight increases the force on knees by 30 to 60 pounds with each step. The added load can increase stress on knees and may break down cartilage, which can lead to conditions such as osteoarthritis. "

» Food for thought: Mindful eating

Do you ever stop to think about what you're eating and why you're eating? Most people don't.

» Food myths - True or false?

"Fresh produce is always better than frozen. False. Frozen foods are processed within hours of picking, but it may take days for fresh fruits and vegetables to get to stores. "

» Four keys to healthy dining out

"1. Plan ahead. Before you leave home, decide where you're going to eat and what you plan to order. Many restaurants post their menus on the Internet, or you can call ahead. "

» Getting back in shape after pregnancy

"When you're already stressed out by your duties as a new mom, going on an ""official diet"" and depriving yourself of your favorite foods may actually cause you to gain weight. "

» Getting enough to eat as you get older

"According to the American Academy of Family Physicians, some 3.7 million older Americans are malnourished. Older people are particularly prone to not getting proper nutrition due to chronic disease and/or living on a fixed income. "

» Health myths that may surprise you

Truth behind some common health myths

» Help for heartburn

"Place 6- to 9-inch blocks under the legs at your head of your bed to raise it. Try to eat at least two to three hours before lying down. Avoid overeating. If you're overweight, lose weight. Eat low-fat, high-protein foods. If you smoke, quit. "

» Help for kicking the habit

Researchers at Duke University's Center for Nicotine and Smoking Cessation asked smokers what foods made cigarettes taste good - or bad. Here's what they learned.

» Helping teenagers lose weight

"Don't minimize your teen's concern if he or she is overweight. Don't nag, preach, or try to coerce. Let your teen take the lead. Avoid judgmental comments like ""you've had enough,"" or ""you don't need that."" "

» Holiday dinners - Extreme makeover Thanksgiving edition

Traditional Dinner: 2279 calories 109 grams of fat vs. Makeover Dinner: 1369 calories 32 grams of fat.

» Holiday strategies

Plan ahead. Map out all the events you expect to attend. Know what you're going to say when you're offered seconds. Prepare healthy meals you can freeze and have ready to go so you won't be tempted to stop for fast food when your schedule gets busy.

» How to hide healthy foods in your kids' favorite meals

"It can be a battle to get kids to eat healthy foods, but there are ways to sneak in more nutrition. Start with gradual changes, and remember these four basics: 1. Similar colors and textures work well. "

» How to put the brakes on when you want to binge

"Learn the difference between physical hunger and feelings that make you want to eat. Call someone for support. Space meals and snacks no more than three hours apart. If you get too hungry, you're more likely to overeat. "

» How to rethink your approach to weight control

"Many experts think that the anxiety created by traditional dieting -- rigidly counting calories, carbs, and fat -- actually contributes to overeating and the vicious cycle of losing and regaining weight. "

» How to work with your doctor on weight control

"Dr. Tom (not his real name), a committed family doctor, recently seemed a little discouraged. ""I've been hearing patient complaints,"" he said. ""They get angry when I bring up weight control. It makes me want to avoid the subject."" "

» Kid-friendly foods - Help for parents of picky eaters

"How food is presented may make a big difference to children. For children four and older, serve bite-sized chunks of bananas, carrots, pineapple, and other fruits and vegetables with low-fat yogurt dip. "

» Lettuce - From salads to sandwiches

"Lettuce goes well with almost any type of food. You can make salads more interesting by using more than one type of lettuce. Or, try a ""breadless sandwich."" "

» Lighter late-night snacking

"Dinner is done, and bedtime is still hours away. For many people, the time in between can be filled with raiding the refrigerator for a little something extra. When hunger strikes in the evening, it can be tempting to dig into a favorite snack. "

» Liquid calories add up quickly

"What you drink with and between meals can make or break your diet, especially if you're trying to control your weight. Compare these common drinks and their lower-calorie alternatives. "

» Little things mean a lot

"Even a small change like eliminating one sugary drink a day can help you maintain a healthy weight. People tend to eat the same amount of food no matter what they drink, and liquid calories don't satisfy your appetite or help control hunger. "

» Longevity secrets

Tips from the world's longest-lived residents. Developing a plan that gives your life purpose and meaning may add quantity as well as quality to your years.

» Lower your food costs without sacrificing nutrition

"Try main-course meals that use less meat and more vegetables, such as tacos, a stir fry with a small amount of chicken or beef, or stews and soups packed with vegetables and legumes. "

» Meat free

Deciding to become vegetarian is a personal decision people make because of health and/or ethical reasoning. Here's the lowdown on vegetarianism if you're considering the lifestyle change or know someone who is and want to learn more.

» Melons are packed with nutrition and flavor

Watermelon: High in the cancer-fighting lycopene as well as vitamins C and A. 80 calories per two-cup serving. High water content (92%) helps keep you hydrated.

» Midlife crisis or wake-up call?

"Just because a middle-aged individual decides to buy a blue sports car, doesn't mean he or she is going through a midlife crisis. "

» Mix and match - A blueprint for appetizing and healthy salads

Laying the foundation with great greens. Pick 2 or 3 items from this group: 1 to 1 1/2 cups lettuce (Choose dark leafy varieties like red leaf and romaine for the most nutritional value. Use iceberg lettuce for volume)

» Nine warning signs of poor nutrition

"You can assess if someone is at risk for poor nutrition by using the letters in the word ""determine."" "

» Nutrition awareness

"Eating out doesn't have to sabotage an otherwise healthy diet. You just need to give it a little thought. Watch for wording. Menu terms like batter-fried, buttered, creamed, crispy, and breaded are clues that the item may have extra fat and calories."

» Nutrition basics

1. Eat at least one cup of fruit and two cups of vegetables every day. Aim for a variety of different colors to get a complete balance of nutrients. 2. Eat three servings of whole grains every day.

» Overweight kids & teens - 6 things a parent can do

"1. Focus on health concerns, not how your child looks. 2. Discourage fad diets and drastic attempts at calorie cutting. Serve a wide variety of healthy foods in proper portions for the entire family so an overweight child won't feel singled out. "

» Painless ways to safeguard against diabetes

"Staying at a healthy weight, getting at least 30 minutes of brisk physical activity every day, and eating a healthy diet can help people with pre-diabetes stop the slide into full-blown diabetes. "

» Pasta sauce pointers

"In general, darker red pasta sauces have more of the cancer-fighting nutrient lycopene and are lower in fat than lighter red or white sauces, especially those loaded with cheese. "

» Pre-diabetes - Are you in denial?

"If you take it seriously, a diagnosis of pre-diabetes could be the silver lining in a dark cloud. "

» Questions to ask yourself before you start a diet

You'll increase your chances for success if you can answer yes to the following questions: Does the eating plan include foods from all the food groups (whole grains; fruits and vegetables; low-fat dairy products; lean protein; and healthy fats)?

» Radishes: More than just a pretty garnish

Radishes are an early spring arrival. Their peppery flavor comes from special plant compounds called glucosinolates. These powerful compounds help the body's natural cleansing system.

» Reading nutrition labels - How to spot healthful foods

"Serving size and servings per container: Check carefully. Most packaged foods contain more than one serving, especially small bags of snacks and candy as well as bottles of regular soda. "

» Remember your vowels to stay healthy

"Think back to your first spelling lesson. Even though there are only five vowels out of 26 letters (six when you count Y), you can't spell any word without at least one vowel. "

» Salad bar success

Hitting a salad bar for lunch instead of the fast-food drive through can be a way to fuel up without packing on needless calories.

» Satisfy your sweet tooth

"Fruit can satisfy a craving for sweets and is packed with nutrients, not just empty calories. Instead of a large bowl of strawberry ice cream, try a small serving of vanilla topped with fresh strawberries. "

» Score nutritionally

"Friends, football, and food - a fall tradition. This year, transform your traditional tailgate menu into a healthier, sustaining meal before kickoff. And don't forget to transport and store food properly to avoid food-borne illnesses. "

» Seeing is believing

"Trying to stay motivated while you're working toward a goal, including weight loss, can be challenging. If you're the type who needs visual reminders to help you through weak moments, here are a couple of ideas: "

» Simple tips for permanent weight loss

Help control hunger with the 50% variety rule -- make sure that at least half of the foods in each meal or snack are low in calories and high in protein (like chicken or fish) and fiber (such as whole grains or vegetables).

» Small things are really what matters

Want little daily lifestyle tweaks that can greatly improve your quality of life? Here are some simple ideas: Walk just 1/2 mile extra per day; Trim 100 calories per day; Volunteer two hours weekly; Practice a new balance or stretching exercise.

» Smart shopping

Pay careful attention to nutrition labels if you need to limit the salt in your diet to help control blood pressure. The recommended daily total intake of sodium is 2300 mg. Some single-serving frozen dinners contain over half that amount.

» Snacks vs. sweets

"The dictionary defines a snack as a ""light meal,"" and that's the best way to think of it. You probably wouldn't eat cookies for a meal, so don't eat them for snacks. "

» Spring cleaning for your health

"Often spring inspires us to start fresh with our health as well. The weather is warming, the days are lengthening. Time to get off the couch and move, right? Time to shed some of those winter pounds, right? "

» Sugar... also known as

"Look for the many aliases of sugar when you read food labels. If you find two or more of the following items in the top five ingredients on a list, the food contains a significant amount of sugar. "

» The big deal about vitamin D

Make sure you're getting enough. The fast-approaching winter months mean less sunlight. Less sunlight means your body is losing the solar power it uses to make vitamin D in your skin.

» The electrifying power of potassium

"How much potassium are you getting? Do you know? Do you even care? Well, you may want to pay attention to your intake of this potent mineral. "

» The facts on fad diets

"When it comes to weight loss, if a diet or product sounds too good to be true, it probably is. Here are some eyebrow-raising claims to consider when selecting a new eating plan. "

» The living well scale - You're a perfect 10 if you...

"1. Walk 10,000 steps a day or take three 10-minute walks. 2. Count to 10 before you say or do anything in anger. 3. Eat the top 10 antioxidant foods (artichokes, blackberries, beans, plums, apples, cranberries, pecans, raspberries, and blueberries). "

» The odds are in your favor

"Risk factors for heart disease you can control. When it comes to heart disease, there are more than twice as many risk factors that you can do something about compared to those that are out of your control. "

» The rules for going raw: Mix it up

"Raw foods are becoming a popular dietary choice. Some people even make it a lifestyle, cooking nothing above 115 F. There's evidence that a plant-based diet may lower the risk of heart disease, stroke, type 2 diabetes, obesity, and other conditions. "

» The whole truth about whole grains

"The phrase ""whole grain"" has become a buzzword. Everyone seems to know whole grains are good for you (unless you have Celiac Disease), but many people don't know why. "

» Think before you drink

"If you reach for a 12-ounce soft drink, a glass of lemonade, or a sports drink on a hot afternoon, remember that these thirst quenchers can contain anywhere from 150 to more than 200 calories. "

» Tips for losing weight

"Be good to yourself. Lose weight because you are a great person, not to become one. Eat slowly. Enjoy every bite. Cut food as you eat, not all at once. Put your fork down between bites. Get plenty of sleep. Treat yourself now and then. "

» Vegetarian diets - How to get all the nutrition you need

"If you want to try a vegetarian diet, plan your meals around these minimum daily guidelines to get all the protein, calcium, iron, and other nutrients you need. "

» Veggie burgers

"In addition to having far less fat and calories than hamburgers, veggie burgers have 3 to 5 grams of fiber per serving. Ground beef has no fiber. "

» Weight control -- Small steps to slim down

"If you want to lose weight, you need to take a look at how much you eat and exercise, and likely make changes to both your nutrition and activity level. "

» Weight control -- the 100-calorie burn

"Just as you can gain 10 pounds a year by eating an extra 100 calories daily, you can shed 10 pounds by burning an additional 100 calories each day. "

» Weight-loss tip

"To stave off hunger when you're dieting, try foods that are high in water but low in calories. You can eat more when you choose water-based soups, vegetables, fruits, and salads (without toppings or lots of dressing). "

» What's On Your Plate? How to enjoy fruits and vegetables at every meal UPDATED!

"Breakfast, Lunch, and Dinner. A diet that includes lots of fruits and vegetables may help lower your risk for cancer, heart disease, and type 2 diabetes. "

» Why fiber is your friend

"High-fiber foods like fruits and vegetables, whole grains, and seeds and nuts provide many benefits when it comes to weight control: They are ""nutrient dense,"" which means they give you the most nutrients for the least amount of calories. "

» With a little help from your friends

"If you want to lose weight or change your eating habits, let your family and friends know what you are doing, and be specific about how they can help you. "

» Workout partners

"If both you and your dog need to lose a few pounds, try doing it together. "

» Young at heart

Adults are not the only ones who need to be concerned about heart health. Roughly half of all children in the United States meet only four or fewer of the seven recognized factors for a healthy heart.