A new study from the Journal of the American Dietetic Association took a look at the stated calorie content of a number of foods, and how they matched up to a biological testing of the calorie content. The foods were selected from fast food and sit-down restaurants, and frozen calorie-controlled meal.

Do you think these numbers were close? That's the topic of my TODAY show segment, in a chat with Meredith Viera and David Zinczenko, the Editor in Chief of Men's Health (and author of the favorite series "Eat This, Not That"). Watch the video here.

Not surprisingly, evaluating calories in foods is not a perfect science. So, while most foods were within government guidelines for accuracy - under 20% error, some foods had less calories, and some had more, compared to the "standard" food package label.

For me, the bottom line is not that a calorie-controlled frozen meal had 350 or 300 calories, and that there is a discrepancy of calories. It's the fact that someone is choosing a calorie limited meal, instead of a giant 1200 calorie meal. When compared like that, most of the problems in this study's comparison go away.

Another example is a chicken breast, said to be "off" by 30% - which sounds like a lot! The label stated about 110 calories, while the biologically tested chicken breast contained about 145 calories. So, are the calories different: yes! Is this an important issue for calorie control? Debatable.

While the authors make a good point that just small variations can promote weight gain, I think this points out that people need to get a more mindful attitude when it comes to food choice. This is especially true for restaurant eating - where human error can play a big role in caloric accuracy in a food.

Trying to avoid extra calories? Eat at home, and prepare your own foods - you can avoid the problem of hidden fats and sugars - and calories.

Other thoughts?

For many years, my patients and colleagues have been telling me to write a book about my success in helping people of all shapes and sizes to lose weight. I finally did - and The Real You Diet (Wiley) has just come out!  I'm excited about sharing my strategies for weight control, and hope they help you as well.

Tired of diets that say "eat like this, exercise like that" and you'll lose weight? When it comes to diets, I can tell you that one size does not fit all!

That's why The Real You Diet is different. You don't adapt to the plan, the plan adapts to you. It's all about building a personal toolbox that works for you. I call it a BEAM box, and it's based on the 4 pillars of successful weight loss:

(1) (B) ehavior

(2) (E) ating

(3)  (A) ctivity

(4) (M) edical issues

That's the topic of my TODAY show discussion with Ann Curry (check out the video below).

Let me know if you have some questions in building your own BEAM box!

When you're actively monitoring your calories, do you feel that you're limited to fruits and veggies for snacks?

While these are great choices from a nutritional point of view, sometimes you want to satisfy that "salt/crunch" urge that strikes. While a pickle, or some celery and low-fat dip might do the trick, are you really a bad person when you want - dare I say the word - a "chip"? In a word: NO!

You CAN enjoy some calorie controlled salty, crunchy chips - with a lot of flavor. While 100-calorie popcorn (butter flavored or kettle corn) is a go-to for many people, the taste of an authentic chip has been elusive, until recently.

I've come across a product called popchips - chips which are neither baked nor fried. What's left you might ask, as a method of cooking? These are potatoes cooked under heat and pressure - and they pop into chips. Seasoned in a variety of different flavors, with all-natural ingredients,  the calorie counting bonus is that all that air popped into the potato is a great "expander". The air fluffs the potatoes out, and provides 17 chips in a single 100 calorie bag. With a healthy nod to fat (around 3 grams), and salt (around 240 mg) - each flavor varies slightly - it's a real chip with authentic taste.

To enjoy the benefit of "eating the whole bag", stick with a 100-calorie single serving size, or put a serving from a big bag into a plastic snack bag.

 Other ideas you have for satisfying salt and crunch? I'd love to know!