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!

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.

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!

While most of us take the advice of our moms and grandmas when it comes to feeding our babies, sometimes that information need a little updating! I think it's important for moms and moms-to-be (and even grandmas providing information!) to become experts on their own babies, and to seek accurate nutrition information at this key developmental time (when the brain and nervous system are rapidly growing). Check out this new website (www.infantnutritioncenter.com)  that has amazing visuals about your baby's growth during the first year or life, and importance of the right nutrients. While you can find a lot of accurate information on-line, it's often way too technical and medical for practical take-home messages.

While breast milk is the always the first choice for infant feeding, the good news is that infant formulas are new and improved, and mimic the variety of nutrients present naturally in breast milk, when human milk is not available (there are a variety of reasons for this!). A wonderful pediatrician I know told me that "90% of his patients breast feed, and 90% use infant formula". Whatever you choose, these should be the only sources of food for the first 4 -6 months of life.

Of particular concern for some new moms that both breast milk and formula contain 50% fat. In our weight-crazed society, many wonder if all this fat will make our babies fat! Not true. Fat serves as both fuel, and the key source of essential fatty acids (called DHA and ARA) for brain and nervous system growth - which are key to cognitive function (brainpower!), visual acuity (part of the eye, the retina,  is actually a mini-brain) and many other functions.

But it's more than just the food. Watch for your baby's cues for both hunger and fullness.  Feed when your baby is hungry, and not solely by a set schedule. Discuss your baby's growth rate with your pediatrician, to determine if you need to modify your feeding type or amount.

When it comes to solid foods, by the time your baby is 6 months old, the needs for iron and other nutrients cannot be met solely by breast milk or formula. While cereal was the go-to starter food, it's now being rethought as to whether proteins should be offered first. The jury is still out on that. And nix the juice; babies should eat their fruit, not drink it (just like adults!).

My bottom line? Become an expert on your own baby. Look for science-based information on-line, in books and journals, and from personal networking and include your pediatrician as a trusted resource.

Be confident and informed, and you will have a well-nourished - and healthy weight - baby.

While the pros and cons can be defended for each side of this debate, to move ahead as a nation,  I think we need to begin to link the mind-body connection to weight control. Obesity has multiple causes, including genetic, metabolic, psychological and environmental.

If we look at this in a black and white way - as either a biological disease (no personal accountabilty) or just a mental battle (all personal accountability) - there's no solution. When we connect the biological and behavioral aspects of weight management  - and provide better strategies to combine treatments in both areas - we can start to make a dent in the complex task of long term weight control.

What do you think?

A new report from the Center for Science in the Public Interest (CSPI) took a look at this. They evaluated the incidence of foodborne illness, based on CDC (Center for Disease Control) reports, and came up with a list of the top 10. The good news is that the FDA is working on new legislation to better monitor food-borne pathogens in the food supply - a very challenging task in our global food availability.

CONTINUE READING: More information on the riskiest foods

The interesting thing here is not the weight loss results from the program, but what "personality type" had the best and worst rate of weight loss. So, what did they find?

People who had a more happy go lucky, "anything goes" kind of temperament actually lost less  weight, compared to the more serious-minded group. One interpretation is that the more laidback attitude relates to less disciplined "child" traits, in contrast to those who were more focused and goal-oriented, reflected in more "adult" personality traits.

While this might be a preliminary finding, without a thorough explanation, I think we can glean a bit of practical information from this study. Pick a weight control program, stay committed, learn from your mistakes,, and view this as a total lifestyle permanent change, not "let me just give it a try and see what happens". That will set you up for success!

Do you take your lifestyle changes seriously? Has that worked for you?

QUESTION 1. Does a 1 ounce serving of almonds (about 24 nuts) contain MORE or LESS than 12 grams of fat?

QUESTION 2.  When comparing the calories in baked potato chips to those in regular potato chips, do the regular potato chips have 30%, 50%, or 100% more calories than the baked version?

QUESTION 3. Soups can be a great snack, but how much sodium (salt) is in a bowl of tomato soup? Is it 450 mg, 650 mg or 850 mg  10 ounce serving?

QUESTION 4. We all love dips, so try to rank the calories in these different dips, ranking from lowest to highest calories:  hummus, guacamole, salsa, light ranch dip.

QUESTION 5. For frozen treats, we're comparing a one cup serving of Ben and Jerry's Cherry Garcia frozen yogurt with Cherry Garcia ice cream. How many calories, per one cup servings, do you save when choosing the frozen yogurt instead of the ice cream - is it 80, 120, or 160 calories?

QUESTION 6. Another related question to the yogurt versus ice cream switch. How much fat did we save by opting for the frozen yogurt, instead of the ice cream - is it equivalent to 5, 8, or 11 fudgescicles?

QUESTION 7. Here's one about fruit. Rank these four fruits from lowest to highest calories per serving. 1 cup of grapes; 10 dried apple slices; 1 peach; 3 dried plums (prunes).

CONTINUE READING FOR THE ANSWERS

A new Danish study published in the British Medical Journal (now called the "BMJ") looked at thigh measurements, and other biological markers, for more than a decade in close to 3000 Danish men and women. For those with a thigh circumerefence of less than 23.6 inches (the weird number comes from the conversion from the 60 centimeter cut-off observed in the study), cardiovascular disease and death were more likely to occur. In case you're wondering, the measurement was made at the widest part of the thigh, just below the buttocks.

Here's where it's important to read beneath the headlines. While increased risk was noted in those with reduced thigh circumference - "skinny" legs - there was no health plus for those with thighs bigger than 23.6 centimeters.

Why it's not clear why thigh circumference is important, there are a few reasons why this might be so. Skinny thighs could mean less muscle mass; or the "apple" body shape of skinny legs and a round torso. Both have been linked to health risk.

When it comes to body site measurements of all types, I like to tweak the story of the Goldilocks and the Three Bears......not too big, not too small, but just right!

Avoiding extremes in our lifestyle habits is key to optimal health. What do you think?

While these kinds of plans are not unheard of in the United States - referred to as VLCD plans, or very low calorie diet plans - they CAN be used safely, but only under close and continuous medical supervision. With these ultra-low plans, multiple medical concerns can arise - from vitamin/mineral deficiencies, to protein deficiency, to salt balance problems, to harmful cardiovascular effects.

So, in reporting this tragic story, in the name of weight loss, I'm hoping you will see this as a real wake-up call to just stay away from extreme dieting. It's not a matter of weight loss at any cost. Slow and steady wins the weight loss race.

Please share your thoughts on this very sad story. 

That's the topic of my Today Show segment.

The mind-body connection rings true when it comes to losing weight and keeping it off. See if one of these diet "personality groups" fits with you! I'd love to hear your thoughts so drop me a line!

1. Structured Eater: You like orderliness and prefer to follow rules. You're often a "black and white" thinker, who struggles with the "gray" area of choice. You tend to be very detail oriented. Diet Examples: South Beach, Atkins, Zone

2. Flexible Eater: You like structure without rigidity, and always prefer some "wiggle room" for decision making. You're easy going and adaptable, with good adaptive skills to new situations. Diet Examples: Weight Watchers, Volumetrics Plan.

3. Organizational Eater: You like to pre-plan for the short and long term, and feel secure in this type of extreme structure. Lack of choice is comforting, rather than stressful. You tend to thrive on a detailed daily game plan. You tend not to be an impulsive, spontaneous decision maker. Diet examples: Nutrisystems, Jenny Craig, Healthy Choice, Lean Cuisine)

4. Emotional Eater: You wear your heart on your sleeve. You tend to struggle with stress management, and turn to comfort activities (like eating) to soothe. You find strength in connecting with other people, enjoy the comradery of a group. You are comfortable sharing personal information with others.(Diet Examples: Overeaters Anonymous, The Beck Plan, Therapy/Support Groups)

Are there other "diet personalities" that are a better fit for you?

Here are a few ideas that work for me, and many people I know......what about you? What kinds of "desktop lunches" have you tried?

(1) Bento Box for Lunch.: This is a really great idea. Maybe you've enjoyed a bento box in a sushi restaurant - with multiple small compartments of different foods. This bento box is a plastic container, divided into four compartments. Available from www.laptoplunches.com, you can fill your bento box with a half sandwich, grapes, celery and carrot sticks, and a handful of mini-graham cracker pieces. Low fat milk drinkable yogurt, or a bottle of water complete your meal.

(2) Leftovers Make a Comeback: One of my favorite things to do with a leftover rotisserie chicken is to make tortilla roll-ups. Start with a small whole wheat tortilla, spread with some cooked chicken, shredded 2% cheddar cheese, chunky salsa, and shredded lettuce, and roll up. Want to save calories? Replace the tortilla with a giant romaine leaf. Add some home-made trail mix and a fruit of your choice.

(3) Double Your Recipe: Making a pot of chili, vegetable, or other heary soup? Double the recipe and save for some tasty lunches. Make it a "soup and salad" lunch with a half pita filled with mixed greens. Add a fruit to round out the meal.

(4) PB and ???:: Who doesn't love peanut butter and jelly? Doll it up for your children by cutting this plain Jane sandwich into fun shapes with a cookie cutter (you might like it too!). Use all-fruit preserves, or try a sliced banana, instead., You might experiment with different nut butters - like almond or cashew. Stick for 100% whole wheat bread or wraps for optimal fiber intake. Combine with a sugar-free, low or non-fat yogurt, plus a 100 calorie bag of chips or cookies is an oldie but goodie for adults and kids alike.

Your Drink Tank: When it comes to drinks, think milk - low or non-fat. Both adults and kids need the calcium and vitamin D. Drinkable yogurt is also a good choice. Water is a good option, with dry powder sachets (like Crystal Light and Propel) can be added directy to water for a change of taste. Forget about soda or juice - but if you (or your child) just can't give up juices, try low-sugar juices fortified with calcium (think Trop50 orange juice and Snapple light apple juice as well as many others).

Room for Dessert? That is a personal choice - while fruit IS nature's candy, you might like a "treat" - which is a good thing to prevent deprivation (which can lead to overeating later on in the day). Downsize your snacks - and stick with 100 calories or less. Whether it's cookies, pudding, candy, or chips - they all come in single-serving packages of 100 calories or less. Or, make your own single serving treats in mini-plastic bags.

That's the topic of my Today Show segment (check back later for the video and game questions and answers).  I'm playing a nutrition game with Hoda Kotb to test her "Sugar IQ". Come play along, and see how you do!!

How does your "sweet tooth" compare to the national findings?