With all the diet advice out there, it's sometimes hard to know what to do. I'm doing a great Today segment this morning with Hoda and Kathy Lee (watch the video below) on diet advice gone wrong......

In a nutshell.....

1. Eat Whole Grains: 100% products have a lot of fiber in a single serving, so you'll tend to stay fuller longer, compared to white flour products - the calories are equivalent. The problem is confusing healthy and fiber-rich with low calorie, so many people forget about portion control because they're eating "100% whole wheat". Not so. Read labels and watch your portion sizes.

2. Cook and Eat at Home;  You have total control over ingredients when you cook at home - no hidden fats and sugars. But you're also only steps away from extra food. Beware of too large portions, and going back for more, while the food is sitting out on your stove. Pre-plan by putting away the extra portions before you sit down to eat.

3. Avoid a Second Helping:  This might seem like a no-brainer, but many people load up a huge plate with food, to avoid even having to think about a second helping (sort of built in seconds). You'll wind up with a lot of extra food, and unwanted calories. Instead, start with a salad size plate, so you can fill it up - with the same amount of food you'd put on a large dinner plate, but you'll be more mindful of what you're eating -and play a visual trick making you think you've had a lot more food.

4. Don't Rush, and Enjoy Your Meal:  This might be the perfect world, and it works - since it takes about 20 minutes for the food in your stomach to send a signal to your brain that you're full. If you're rushed and in a huge hurry, you'll chow down a lot more calories without paying attention, and by the time you get to 20 minutes, you've overeaten. Instead, try a meal replacement bar like Luna Protein (available early 2010), Balance, Kashi - or your favorite along with a fruit. That's a 300 calorie portable meal on the run. On the flip side, if you're dining with friends, you might reach contentment, and while lingering to chat, get a 'second wind" to eat. Avoid that urge, and order a cappuccino as a dessert to end your meal. 

5. Wake Up Early to Work Out: This works if you're a "morning person", and not cutting into precious sleep to add some workout time. Lack of sleep is a prime reason for overeating - so choose another time to exercise, or divide up your activity to 5-10 minutes at a time, during your day.

6. Keep Treats Out of the House: While you don't want a houseful of temptation, if you keep everything out of the house, you'll likely get deprived and overeat elsewhere. It's best ot keep a treat around that satisfies, but doesn't trigger your appetite. Keep one or two varieties of portion controlled snacks of around 100 calories (of whatever you like) - so you can visually see the portion, and get the pleasure of eating "the whole thing". You can also divide up treats in ziplock bags, to make single servings on your own.

Other advice you can offer? I'd love to hear it!

If you've been shopping in the cereal aisle recently, you've probably seen a big label on the front of  the box of Rice Krispies and Cocoa Krispies : helps supports your child's IMMUNITY (with the immunity is big letters). Can this be true? That's the topic of my Today Show segment, with Meredith Viera this morning (check out the video below).

Our immune system is complex, and our bodies are contantly producing cells that fight infection. Of course you need nutrients for that, and you'd be hard pressed to find a vitamin or nutrient that didn't contribute to a healthy immune system. To take a handful of vitamins, put them in a cereal, and say that it helps support immunity is a real stretch, and taking the science out of context.

The misleading part of this, is that a parent - in the hope of getting a child to eat a healthy breakfast (which studies show helps school performance) might be only looking at the big letters of immunity, and thinking it's a better choice for the child.

Sometimes a bowl of cereal is just a bowl of cereal. It's one component of a healthy diet.

So, what can help immunity? I suggest a 3-point plan. 

1) Lots of colorful fruits and vegetables and lean protein;

2) Get enough sleep; and 

3) Practice good hand hygiene - not just washing, but keeping hands away from the nose and mouth.

This is good advice for your children, and for yourself!.

And when it comes to cereal claims, if it sounds too good to be true, it probably is.

It's almost Halloween, and we're all ready for some smart indulgences when it comes to candy. Whether it's chocolate or licorice, lollypops or caramel nut rolls, you can't depend on how a candy "looks" to know the calories and fat.

When it comes to candy, you always want to downsize. I'm going to have some fun with Hoda and Kathy Lee, and examine their candy I.Q. Why not test your own, and follow along (check back later for the segment)! 

Here are the questions for you (below the video segment). The answers follow on the next page (no peeking ahead of time!).

A safe and happy halloween to all!