» 7 ways to automatically eat less

1. Cut food as you eat it rather than all at once. Chew and taste thoroughly. Set utensils down between bites. 2. Dish food onto plates in the kitchen. Refrigerate leftovers before sitting down to eat.

» 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 24/7 eating plan that won't leave you hungry

"Three small meals plus healthy mid-morning, afternoon, and evening snacks may help you burn calories more efficiently, avoid overeating, and make it easier to lose weight. "

» A single serving vs. a portly portion

"Think a 20-oz. soft drink is only one drink? Think again. A serving is 8 fluid ounces. A 20-oz. bottle may be one ""portion,"" but it's actually more than two servings. "

» 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. "

» 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. "

» 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.

» Cutting through food label confusion

"Located somewhere on the package of store-bought food, past the eye-catching graphics and fun, colorful fonts, is the generic-looking box labeled ""Nutrition Facts."" "

» Do you overeat? Watch for these hidden triggers

"Have you ever reached the bottom of a bag of chips and wondered why you ate the whole thing? Here's how to spot -- and avoid -- some of the powerful, hidden triggers that make you splurge on unneeded calories. "

» 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. "

» Downsize to supersize

"Small changes to eating habits can have a big difference on your waistline and overall health. Maybe it's choosing water instead of a 3 p.m. cola. Once it becomes a habit, add another healthful idea. "

» 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. "

» Eating your troubles away?

"Tips on getting a grip so you don't gain weight. Relying on food to meet emotional needs isn't a healthy way to cope. After awhile, too much emotional eating can lead to weight gain. "

» 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. "

» Finding comfort

"Some foods are special just because. We all have special comfort foods that make us feel better when we are sad, lonely, or bored, or ones we use to reward ourselves or celebrate special occasions. Comfort foods are a good thing. "

» 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 rid of gluttony NEW!

"Gluttony is defined as overindulgence and typically refers to eating or drinking too much, but a person can overdo just about anything - including seemingly harmless activities such as watching TV or surfing the Web. "

» Hidden-calorie culprits

"Coffee creamer - Most creamers, powdered or liquid, put a serving size at a teaspoon. Many people, though can put in a tablespoon (three teaspoons). Multiply that by three or four cups of coffee, and you end up with nine to 12 servings of creamer. "

» Holiday dinners - Extreme makeover Thanksgiving edition

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

» How to avoid the seasonal seven

"With a little thought and planning, you can avoid gaining the seven pounds the average American puts on between Thanksgiving and New Year's Day. "

» 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. "

» Limiting lil' ghosts' and goblins' candy consumption

How to keep Halloween healthy: Try to avoid giving your kids any unnecessary sugar earlier in the day so that whey they come home with their loot of sweets they can enjoy a few pieces without overdosing.

» Mindful eating - An awareness approach to food

"The grapefruit diet, the cabbage-soup diet, the don't eat-any-carbs-or-else diet. Many of us will try anything to shed a few pounds - even if we don't need to lose weight. The problem is that the weight - and then some - usually comes back. "

» Portion distortion

"Although the terms serving size and portion size often are used interchangeably, they mean different things. "

» Put the fork down before you feel full

"In one study, men and women who ate quickly and/or ate until they felt full were three times more likely to be overweight than those who ate at a leisurely pace and stopped eating before they felt full. "

» 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).

» 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. "

» Tricks for treats

"If Halloween candy wilts your willpower and puts your kids on sugar overload, here are some ways to set limits: Pack up some of the candy and deliver it to a local shelter or charity. You could even send it to deployed soldiers. "

» Visual aids

"For those times (and they're probably more often than not) when you can't measure or weigh portions, these everyday comparisons can help you figure out serving sizes. "

» 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. "

» When it's more than just overeating

People overeat. It happens - for some more often than for others. But did you know that as many as 4 million Americans have a binge eating disorder?

» Writing it down may keep weight down

"Can you remember everything you ate yesterday, or what you've had so far today for that matter? Try keeping a food diary. It may help you to stick to a healthy diet, develop healthy eating habits, and determine how many calories you're taking in. "