» "Fast food, smart choices... "

"If summer travel finds you stopping for quick meals, remember these guidelines: "

» "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.

» 17 easy ways to eat healthier UPDATED!

"1. Load omelets and pizzas with onion, peppers, spinach, mushrooms, and other veggies instead of cheeses and meats. 2. Select nonfat milk, yogurt, and cheeses. "

» 4 holiday myths busted

"'Tis the season, right? Ideally, yes, but that's not always the case. Some unhealthful holiday traditions can bring about stress and depression. This year, give yourself a gift by busting these less-than-merry myths. "

» 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. "

» 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 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.

» 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. "

» 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. "

» 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.

» Avoiding scams

There's no magic bullet for weight loss. These questions will help you determine if a weight-loss program or product is legitimate or bogus: 1. Is it necessary to follow a specific meal plan that doesn't allow for variation?

» 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. "

» 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. "

» 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.

» 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.

» 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.

» Dash to lower blood pressure

Controlling your blood pressure through diet and exercise is one of the best things you can do to protect your heart. The DASH Diet (Dietary Approach to Stop Hypertension) is an eating plan that can help lower blood pressure.

» Diet myths -- 5 big losers

5 diet myths and facts that are important to know.

» 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 detox diets really work?

"Most detox diets suggest restricting or eliminating a certain type or types of food. Although it may be tempting to give detoxing a try to cleanse your body or shed pounds, Keri Gans, MS, RD, an American Dietetic Association spokesperson, says no. "

» 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. "

» 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 essentials: Making sense of the scrambled information

"One egg has 13 essential nutrients - including protein, choline, folate, iron, and zinc - all for 70 calories. Eggs, with 6 grams of protein each, may help you to feel full longer and stay energized. "

» 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. "

» Fighting the obesity gene

An hour or more of physical activity a day may help counteract the influence of FTO -- the fat mass obesity-associated gene.

» 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 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 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. "

» 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. "

» 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. "

» 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. "

» Preventing heart disease UPDATED!

Seven ways to prevent heart disease and stroke. Heart attacks and strokes kill close to a million people in the U.S. every year. The good news is you can do a lot to prevent them. 1. Stop smoking.

» 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)?

» Satisfying your sweet tooth

"If you're craving something sugary, you can give in without the guilt by choosing healthier options. "

» 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: "

» Spotting added sugar

"Read the ingredients list first when you're looking for hidden sugar in foods. Sugar can come in many disguises, such as evaporated cane juice, words that end in ""ose,"" or items containing the word syrup. "

» 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? "

» Sweets & treats - Simple ways to cut fat and calories in holiday favorites

"Use two egg whites instead of one whole egg. Try dried fruits (raisins, cranberries, dates, plums) in place of nuts. Replace baking chocolate with three tablespoons of cocoa powder and one tablespoon of canola oil. "

» 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. "

» 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. "

» Type 2 diabetes - You can escape the epidemic

"Staying at a healthy weight, losing just 5 to 7% of your body weight if you're overweight, and getting 30 minutes of exercise every day can greatly reduce your risk of developing type 2 diabetes. "

» 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-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). "

» 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. "

» 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. "