» "21 ways to eat healthier (and save money, too) "

"As much as possible, buy in season produce. Buy only as much fresh produce as you will use within four or so days. Choose canned or frozen fruits and vegetables when fresh is too expensive or unavailable. "

» "All hail, kale! "

"If you're looking for an alternative to cabbage, you may want to check out its leafy-green cousin, kale. The versatile cruciferous (""kroo-sif-er-us"") vegetable offers a host of health benefits. "

» "Berries, berries, berries -- Nature's sweet antioxidants "

"Blueberries, strawberries, and raspberries may be summer's best nutrition and taste sensations. They're among the foods with the highest content of antioxidants, vitamin C, fiber, and other disease-fighting compounds. "

» "Ch, ch, chia "

"Chia Heads and Chia Pets were a fun craze a while back. Now the seeds used to grow the silly-looking, ""hairy"" figurines are being advertised as health food. This article explains the 411 on chia. "

» "Ditch the dinner party, focus on fitness "

Try throwing a fitness party for your next social get-together. Burn calories while bonding.

» "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.

» "No bones about it, osteoporosis can affect anyone "

"No matter if you're 10 or 110 years old, it's never too early or too late to take care of your bones. The habits you create now can affect your bone health for the rest of your life. "

» "No time to cook? Try these super-healthy, super-easy foods "

"1. Microwaveable brown rice. Has the fiber, vitamins, and minerals that are in the whole grain, but cook in 15 minutes instead of 40. 2. Pre-washed, pre-cut bags of spinach, kale, and other greens. "

» "Red, green and in between "

"How to maximize the food value in fruits and vegetables. Choose dark, bright colors. Red leaf lettuce has more nutrients than iceberg lettuce. Darker orange carrots may contain more beta carotene. "

» "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.

» "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.

» "Tasty, nutritious add-ons "

"Get saucy with fruits: Puree berries, apples, peaches, or pears for a thick, sweet sauce on grilled or broiled seafood or poultry, or pancakes, French toast, or waffles. "

» "When it's ""time"" for breakfast "

"If you're not really hungry until 9 a.m., forcing yourself to eat breakfast at 6:30 a.m. may only add to your total calories for the day. You'll probably be hungry and want to eat again at 9 a.m. anyway. "

» "Yo, go for yogurt -- as a snack or with a meal "

"Although maybe not a ""magic pill,"" yogurt packs a power punch against a number of health conditions -- if you get the right kind. For the greatest health benefit without all the sugar, go for plain, low-fat varieties and add your own fresh fruit. "

» 10 top super foods to overpower diabetes

"If you have diabetes, you know that what you eat can significantly affect your condition. Focus on getting enough of the right foods to keep diabetes complications from creeping up. "

» 17 easy ways to eat healthier

"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 health foods that aren't as healthful as you think

"Multi-grain bread -- When people see the word ""grain,"" many incorrectly assume that the bread is made of ""whole grain."" In many cases, multi-grain products don't include 100% whole grain, if any whole grains at all. "

» 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

"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. "

» 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 15-minute wait that kills cravings

"If you eat when you're anxious, depressed, or stressed, you may be using food for comfort, not nutrition. So what can you do to stop stuffing down your feelings with food? Wait 15 minutes. "

» A foray through the world of flours

"If your only flour experience involves the all-purpose white variety, it may be time to take a stroll through the baking aisle of your local grocery store and take stock of the many milled options now widely available. "

» A health researcher offers quick tips for better eating

"Eating properly is a skill that needs to be practiced, says Columbia University researcher Lance Davidson, who offers these ideas: Record what you eat and how much. "

» A vote for health

"The federal government (with your tax dollars) created a contest to help you add physical activity to your life, as well as improve eating habits. You paid for the program; you may as well use it. "

» About basil

"A member of the mint family, basil is well-recognized as the primary ingredient in pesto, the mixture that also includes Parmesan cheese, pine nuts, and olive oil. "

» 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. "

» Amazing apples

"Why this age-old favorite could be the next 'super fruit.' Most types of apples are now available year round, but fall is the peak time to enjoy locally grown apples in their myriad varieties - 2,500 different types are grown in the U.S. "

» An egg a day may be OK

"Eggs sometimes get a bad rap, but they have many redeeming qualities. Research has actually shown that eating one or more eggs a day did not increase the risk of heart disease or stroke among healthy adults. "

» At home & at school -- 7 quick-slim tips for kids

1. Start every day with a nutritious breakfast. A scrambled egg on a whole-wheat muffin or string cheese with an apple are some quick ideas. 2. Make sure healthy school lunches and other food choices are available.

» Avoiding freshmen weight gain

"Tips for helping new college students stay trim: Eat breakfast, and plan how and where to eat healthy food between classes. Stock up on fruits and vegetables so you have healthy foods to snack on. "

» 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.

» Awesome Avocados

"Ah, the avocado: Creamy, smooth, tasty, and good for you. What's not to love? An avocado contains more than 20 vitamins and minerals, including vitamins K and C, potassium, and fiber. "

» Be a guardian angel for seniors who live alone

"Difficulty cooking or shopping, trouble chewing, lack of appetite, and depression are some of the reasons elderly folks who live on their own don't eat well. In fact, one of four suffers from malnutrition. "

» Become a smarty plates - Learn more about what you eat

"If you're like most people, you don't think too much about what you eat from meal to meal or day to day to make sure you're getting a balance of foods that taste good and are good for you. "

» Beef - Do you know the grade?

"If you're confused when you shop for beef in a supermarket or order it in a restaurant, understanding the ""grades"" can help you make an informed selection. "

» Bone up on osteoporosis prevention for good health

"Some 52 million Americans have low bone density, or osteoporosis. Many may not realize they have a problem until they break a bone. "

» Bones like Beckham

Soccer and other sports that require jumping and running may build strong bones in teenage girls (and boys) better than lower-impact activities. The teenage years and early 20s are the peak time to build bones.

» 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. "

» Cancer and weight

"In addition to not smoking, controlling your weight and making healthy food choices are the best things you can do to lower your risk for colon cancer and other types of cancer. One-third of all cancer deaths are linked to diet and lifestyle factors."

» Cancer prevention - 6 simple things you can do

"1. Avoid tobacco products of any kind, including secondhand smoke. That includes cigarettes, cigars, pipes, and smokeless tobacco. This one is non-negotiable. "

» 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."" "

» 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.

» Diabetic meal plans

"A healthy food plan for people with diabetes is the same as that for everyone else - low in fat, especially saturated and trans fat, moderate in salt and sugar, with meals based around plant foods such as whole grains, vegetables, and fruits. "

» 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? "

» 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 ethnic foods without expanding your waistline

"If you want to eat nutritiously and take a taste adventure by exploring cuisines from other cultures, it good to know some of the lingo. "

» Eating American Indian style

"If you want to adopt a healthy, all-natural approach to eating, look at an American Indian diet. American Indians of the past ate a variety of healthy and all-natural foods. "

» 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 well... Your baby's building blocks

The average woman needs to add about 300 calories a day to her diet when she becomes pregnant. Calcium is critical to development of the baby's bones and teeth. Women need extra iron and folic acid.

» 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. "

» Egg-cellent information

"Store eggs on a shelf inside the refrigerator where the temperature is cooler -- not in the door. Hard-boiled eggs do not keep as well as raw eggs, and like any protein should not be kept out of the refrigerator longer than two hours. "

» Elementary math

"An easy lesson in fractions may be one way to teach kids about good nutrition. A healthy plate should include: 1/2 fruits and vegetables, 1/4 whole grains like brown rice or whole-wheat pasta, 1/4 lean protein like chicken, fish, or turkey. "

» Emotional eating - When food is comfort

"Writing down what you eat, when you eat, and how you're feeling, especially if you overeat or binge on sweets and snack foods, may help curb emotional eating. "

» End emotional eating

"If you're having a gad day, it's easy to turn to a candy bar to help you feel better. But, relying on food to meet emotional needs isn't a healthy way to cope. After a while, too much emotional eating can lead to weight gain. "

» Figuring out phytonutrients

"The compound that gives plants their color also helps their immune systems and could possibly help yours, too. "

» Filling your cart nutritiously without emptying your wallet

"If you think it costs too much to eat healthfully, think again. You can eat right on a budget. "

» Finding comfort

"Some foods are special just because. We all have special comfort foods that make us feel better when we're sad, lonely, or bored; ones we use to reward ourselves, celebrate special occasions, or make us feel all warm inside. "

» 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. "

» Flaxseed & omega-3s

"Sprinkle flaxseed into cereals, over green salads, or into a breakfast smoothie. The heart-healthy omega-3 oils found in these tiny seeds can help reduce your risk for heart disease, boost your immune system, and help prevent irregular heartbeats. "

» Food costs

"You may have heard that it costs more to eat well, but is that really true? Not when you look at the ""big picture."" "

» Food for thought

"Keeping your brain in the best health possible is important. As you age, so does your brain, and you may experience what's called cognitive decline. Basically, your brain doesn't work as well as it previously did. "

» Food for thought - 3 not-so-secret strategies to feed your mental health

"You are what you eat, right? Well, sort of. What foods and drinks you take in determine the nutrients in your body. Your body uses those nutrients to fuel it, repair it, and keep it strong and healthy. "

» Food for thought: Mindful eating

Do you ever stop to think about what you're eating and why you're eating? Most people don't.

» Food myths - True or false?

"Fresh produce is always better than frozen. False. Frozen foods are processed within hours of picking, but it may take days for fresh fruits and vegetables to get to stores. "

» 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. "

» From A to Z - Get all the nutrition you need from food

"Vitamin or Mineral: Vitamin A Why you need it: Vision, bone growth, cell reproduction. Where to get it: Fortified nonfat milk, carrots, beef liver, sweet potatoes, whole eggs, spinach, apricots. "

» Fruits and vegetables

"Five a day is fine, but 9 is divine. "

» Fuel up before fitness

"Eating healthfully before workouts can help to boost energy, repair and build muscle, and may eliminate post-workout soreness. Here are some ideas for pre-workout meals and snacks. "

» Fueling your fitness - sorting fact from fiction

"Answers to common fitness questions, like: Will protein grow my muscles? Should I use sports drinks, gels, and energy bites while working out? Should I work out on an empty stomach? If I exercise regularly, can I eat what Iwant and not gain weight? "

» Gear up for the new year

"Take time during the month of December to set some goals in each area of your overall wellbeing. If you spend a few minutes each week during December, you'll have a game plan in hand come January 1. "

» Getting enough to eat as you get older

"According to the American Academy of Family Physicians, some 3.7 million older Americans are malnourished. Older people are particularly prone to not getting proper nutrition due to chronic disease and/or living on a fixed income. "

» Getting rid of gout

"An estimated 2.1 million Americans have gout, a form of arthritis in which crystals form and lodge in joints, causing pain and inflammation. The sudden, severe pain, swelling, and tenderness in a joint can be miserable. "

» Grilling out without gaining weight

"It's time to bring out the grill and patio furniture, and get back to eating outside: Barbecue and picnic season is here. It's just as easy to make outdoor cooking and eating healthful as it is to make it unhealthful. "

» Help for heartburn

"Place 6- to 9-inch blocks under the legs at your head of your bed to raise it. Try to eat at least two to three hours before lying down. Avoid overeating. If you're overweight, lose weight. Eat low-fat, high-protein foods. If you smoke, quit. "

» Help for kicking the habit

Researchers at Duke University's Center for Nicotine and Smoking Cessation asked smokers what foods made cigarettes taste good - or bad. Here's what they learned.

» 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.

» 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 hungry are you?

"The hunger scale can help you decide if your body really needs to eat. Use the 10-point scale (with 10 being stuffed and 1 starving) to answer these questions: ""Do I need to eat?"" or ""Should I eat more?"" "

» How sweet it is!

November and December are the peak season for sweet potatoes -- which just may be one of the reasons they're such a popular holiday dish.

» How to build the perfect sandwich

"Start with a 100% whole-grain bread, roll, or pita. Choose 2 to 3 ounces of lean protein like chicken, turkey, roast beef, or tuna. Add a slice of low-fat cheese for calcium. "

» How to hide healthy foods in your kids' favorite meals

"It can be a battle to get kids to eat healthy foods, but there are ways to sneak in more nutrition. Start with gradual changes, and remember these four basics: 1. Similar colors and textures work well. "

» How to use food labels

"Read the label before you buy. Many people get too much fat and salt (sodium), and not enough fiber. The ""Nutrition Facts"" on food labels can help you shop for healthy foods. We'll help you make sense of the numbers. "

» It's a wrap! Pack some power into your brown-bag lunch

"To stoke your body with fuel that will keep you going until dinner-time, pack a lunch that includes a combination of lean protein and generous servings of fiber, including whole grains and fresh fruits and vegetables. "

» Jump start your day

"Include at least one ounce of protein (eggs, cheese, yogurt, lean beef, poultry, or fish) and a complex carbohydrate like fruit or 100% whole-grain cereal or bread in your morning meal. "

» Just peachy

"The fuzzy-skinned fruit is a great addition to a nutritious eating plan. A medium-size peach has about 40 calories and is a good source of fiber, potassium, niacin, and vitamins A and C. "

» Kid-friendly foods - Help for parents of picky eaters

"How food is presented may make a big difference to children. For children four and older, serve bite-sized chunks of bananas, carrots, pineapple, and other fruits and vegetables with low-fat yogurt dip. "

» Kids in the kitchen

Help children learn to eat right by turning them into mini chefs and letting them take some responsibility for preparing their own meals. Here are some points to consider before you start cooking lessons with the kiddos.

» Legumes little giants

"They may be small but there's big nutrition in beans, peas, and lentils. Beans, peas, and lentils are great sources of protein, fiber, vitamins, minerals, and other beneficial plant compounds that help keep cholesterol levels in check. "

» Lettuce - From salads to sandwiches

"Lettuce goes well with almost any type of food. You can make salads more interesting by using more than one type of lettuce. Or, try a ""breadless sandwich."" "

» Lighter late-night snacking

"Dinner is done, and bedtime is still hours away. For many people, the time in between can be filled with raiding the refrigerator for a little something extra. When hunger strikes in the evening, it can be tempting to dig into a favorite snack. "

» Liquid calories add up quickly

"What you drink with and between meals can make or break your diet, especially if you're trying to control your weight. Compare these common drinks and their lower-calorie alternatives. "

» Longevity secrets

Tips from the world's longest-lived residents. Developing a plan that gives your life purpose and meaning may add quantity as well as quality to your years.

» Lower your food costs without sacrificing nutrition

"Try main-course meals that use less meat and more vegetables, such as tacos, a stir fry with a small amount of chicken or beef, or stews and soups packed with vegetables and legumes. "

» Make your heart -- and your taste buds happy

"You don't have to sacrifice taste to keep your heart healthy. There are some good-for-your-heart foods that just might surprise you. Cheese: In moderation, cheese can be a good thing. "

» Making sense of seaweed

"Seaweed has long been a staple in Asian and South Pacific diets, but it is emerging in Western cultures as a new superfood. "

» Making sense of soy

"Soybean-based products have come a long way during the past decade or so. Even if you don't consider yourself a lover of the legume, you're probably eating more of it than you think - and enjoying it, too! "

» Making the case for cacao

"Cacao (pronounced ""kuh-kah-oh"") is getting a lot of attention in the health-food world. Cacao is raw chocolate. Because it has undergone minimal processing, it is the purest form of chocolate available. "

» Making the case for cacao

"Cacao (pronounced ""kuh-kah-oh"") is getting a lot of attention in the health-food world. Cacao is raw chocolate. "

» Meat free

Deciding to become vegetarian is a personal decision people make because of health and/or ethical reasoning. Here's the lowdown on vegetarianism if you're considering the lifestyle change or know someone who is and want to learn more.

» Melons are packed with nutrition and flavor

Watermelon: High in the cancer-fighting lycopene as well as vitamins C and A. 80 calories per two-cup serving. High water content (92%) helps keep you hydrated.

» Mix and match - A blueprint for appetizing and healthy salads

Laying the foundation with great greens. Pick 2 or 3 items from this group: 1 to 1 1/2 cups lettuce (Choose dark leafy varieties like red leaf and romaine for the most nutritional value. Use iceberg lettuce for volume)

» Mixing up the menu

Put an end to mealtime monotony by adding new twists here and there. Try each of these suggestions for a week and see what happens.

» Nine warning signs of poor nutrition

"You can assess if someone is at risk for poor nutrition by using the letters in the word ""determine."" "

» Nutrition awareness

"Eating out doesn't have to sabotage an otherwise healthy diet. You just need to give it a little thought. Watch for wording. Menu terms like batter-fried, buttered, creamed, crispy, and breaded are clues that the item may have extra fat and calories."

» Nutrition basics

1. Eat at least one cup of fruit and two cups of vegetables every day. Aim for a variety of different colors to get a complete balance of nutrients. 2. Eat three servings of whole grains every day.

» Nuts about nuts

"Nuts and seeds add great crunch and flavor to salads, trail mix, veggie burgers, and sauces. Nuts and seeds are also nutritious and may help with some disease prevention (unless you have a nut allergy, of course). "

» Okra is more than just OK

"This fuzzy, pod-shaped green vegetable, especially popular in the South, is a great, healthful addition to soups and stews, and is tasty in its own right as a stand-alone side when steamed whole or cut up, sauteed, or roasted. "

» Organics 101 - A simple guide to understanding the labels on foods

"When you see the word ORGANIC on fruits and vegetables it means grown with no synthetic pesticides, fertilizers, or sewage sludge and were not genetically engineered. "

» Pay attention to how much pizza you eat

"The cheese-covered pie is a popular go-to meal and snack for people of all ages, but you may want to watch how often you eat the Italian treat. It's fine to have pizza now and again, just maybe not as a staple in your daily diet. "

» Picky eaters at any age

"Everyone has food preferences -- some are tasty favorites, others not so much. It's not uncommon to have staples in your diet or to have certain foods you avoid, but when does it become an issue? "

» Potassium & blood pressure

Bananas and other foods high in potassium but low in sodium can help you control blood pressure. Most fruits and vegetables contain potassium.

» Power foods

"The nutrition we get from fresh fruits and vegetables, whole grains, and other foods is irreplaceable. Although many people take multivitamin supplements, try to get much of what you need from food sources. "

» Pressure perfect -- 5 things that can help lower your blood pressure without medication

1. Aim for at least 30 minutes of daily exercise. Regular aerobic activity can help reduce mildly elevated blood pressure 5 to 10 points. 2. Eat plenty of fresh fruits and vegetables.

» Preventing birth defects

Any woman who can get pregnant needs to get 400 micrograms of folic acid every day. A woman who has enough folic acid in her body before and while she is pregnant is 70% less likely to have a baby with a major birth defect to the brain or spine.

» Preventing heart disease

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.

» Quick and easy ways to add fiber to your menus

"Enjoy a whole-grain cereal topped with fresh or frozen fruit for breakfast, or add bran to your favorite ready-to-eat or hot cereal. Choose fruits and vegetables more often than juice, since fiber is found mainly in the peel and pulp. "

» Quick tips on fast food

"Fast food gets a bad rap for not being healthy, but it can be. Pass on the ""value size."" Bigger means more calories, fat, sugar, and sodium. Skip the sides, which are usually deep-fried. If you want something extra, opt for a fruit cup. "

» Radishes: More than just a pretty garnish

Radishes are an early spring arrival. Their peppery flavor comes from special plant compounds called glucosinolates. These powerful compounds help the body's natural cleansing system.

» Reading nutrition labels - How to spot healthful foods

"Serving size and servings per container: Check carefully. Most packaged foods contain more than one serving, especially small bags of snacks and candy as well as bottles of regular soda. "

» Recipe switcheroo for a healthy you

Simple substitutions for more nutrition. Unsweetened applesauce for oil or butter; vanilla for sugar; pureed fruit for syrup.

» Road-trip-ready smart snacks

"If you're headed on the road for vacation, pack some snacks, but be smart about your choices. If you chow down on chips and cookies, and wash them down with coffee and soft drinks, you may arrive at your destination feeling jittery and bloated. "

» Salad bar success

Hitting a salad bar for lunch instead of the fast-food drive through can be a way to fuel up without packing on needless calories.

» Satisfy your sweet tooth

"Fruit can satisfy a craving for sweets and is packed with nutrients, not just empty calories. Instead of a large bowl of strawberry ice cream, try a small serving of vanilla topped with fresh strawberries. "

» Say cheese

"Whether you choose Cheddar, go for Gouda, or usually select Swiss, eating cheese can fit into almost any eating plan. Cheese is a source of calcium, phosphorus, zinc, vitamin A, and protein. "

» Score nutritionally

"Friends, football, and food - a fall tradition. This year, transform your traditional tailgate menu into a healthier, sustaining meal before kickoff. And don't forget to transport and store food properly to avoid food-borne illnesses. "

» Shopping solutions for healthful eating

"Plan a week's worth of nutritious meals, keeping in mind which days you'll have time to cook from scratch. Then check your cupboards and make a list before you go shopping. "

» Simple swaps cut calories and boost nutritional content

"You don't have to give up taste to make recipes lighter and often more nutritious. Make subtle switches of certain ingredients in many popular dishes to lower the amount of fat and calories, and increase the amount of protein and other nutrients. "

» Small things are really what matters

Want little daily lifestyle tweaks that can greatly improve your quality of life? Here are some simple ideas: Walk just 1/2 mile extra per day; Trim 100 calories per day; Volunteer two hours weekly; Practice a new balance or stretching exercise.

» Smart snacking

Think of snacks as mini-meals and choose foods that taste good and are good for you. Get creative. Here are a few ideas with 200 calories or less.

» Smart snacking

"What you eat between meals can either make or break weight-control efforts. It all depends on what you choose, so choose wisely: "

» Snacks vs. sweets

"The dictionary defines a snack as a ""light meal,"" and that's the best way to think of it. You probably wouldn't eat cookies for a meal, so don't eat them for snacks. "

» 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. "

» Spreading knowledge of other nut butters

"Peanut butter is not the only nut spread option. Other nut butters are becoming popular. Nuts and their butters provide heart-healthy monounsaturated fat. They are also a source of vitamin E, other vitamins and minerals, and fiber. "

» Spring clean your nutrition routine

"Many people spring clean their homes, but what about what they eat? Here are some ideas to try if you'd like to eat a little better than what you are right now. Give each a week and see what happens. "

» Start with the right staples to help your heart stay healthy

"Making sure to stock your cabinets, pantry, and fridge with key foods can satisfy your cravings and keep your heart healthy. "

» Step out of the brown rice box with these whole grains

"Barley - Good in soups, stews, and cold salads. Buckwheat groats/kasha - Not a wheat, but a fruit seed with no gluten. A satisfying substitute for brown rice. "

» Stock your pantry with these power foods

"1. Non-meat sources of protein such as beans, lentils, and other legumes 2. Peanut butter is another quick protein source and can be spread on apples and celery as well as breads and crackers "

» Sweet potato bites

"Enjoy a fun, healthy little snack you can just pop in your mouth without feeling guilty. "

» Sweet ways honey heals

"Besides its sweet floral taste, honey may also be valued for health benefits. "

» 'Tater trivia

"The brighter the color, the higher the antioxidant content. Cold temperatures can alter the taste of sweet potatoes, so avoid storing them in the refrigerator. "

» The 10 best foods for your heart

"1. Spinach and other dark, leafy greens - high in folic acid, which may reduce heart attack risk, as well as potassium (helps control blood pressure), and fiber (helps lower cholesterol). "

» The art of snacking

A well-timed nutritious snack can help control blood sugar levels and stop you from binging or overeating at meals. A good snack should be: Eaten instead of rather in addition to food eaten at meal times.

» The big deal about breakfast

"A healthy breakfast prepares both your body and mind for the long day ahead. Not only does a vitamin-packed breakfast get your metabolism going, so you can burn calories more quickly during the day, but it's also linked to improved brain function. "

» The big deal about vitamin D

Make sure you're getting enough. The fast-approaching winter months mean less sunlight. Less sunlight means your body is losing the solar power it uses to make vitamin D in your skin.

» The blood sugar roller coaster

Understanding a food's glycemic load is important to stopping the roller-coaster effect some foods have on your energy. A food's glycemic load is how quickly and how high it raises your blood sugar level relative to the carbohydrate it contains.

» The bone-building mineral comes in many colors

Do you see only white when you think calcium?

» The electrifying power of potassium

"How much potassium are you getting? Do you know? Do you even care? Well, you may want to pay attention to your intake of this potent mineral. "

» The fish list

"Fish is an excellent source of protein and the omega-3 oils that protect your heart. However, young children and women who are pregnant or could become pregnant should not eat shark, swordfish, king mackerel, or tilefish. "

» The grains of truth on rice

Did you know that rice has been produced in North America since 1685? This ancient staple grain is just as good for you today as it was centuries ago.

» The odds are in your favor

"Risk factors for heart disease you can control. When it comes to heart disease, there are more than twice as many risk factors that you can do something about compared to those that are out of your control. "

» The right fuel for exercise

"When it comes to exercise, food and water are just as important as the right equipment. ""Food is your inner equipment,"" says Leslie Bonci, director of sports nutrition at the University of Pittsburgh Medical Center. "

» The whole truth about whole grains

"The phrase ""whole grain"" has become a buzzword. Everyone seems to know whole grains are good for you (unless you have Celiac Disease), but many people don't know why. "

» Thinner isn't always healthier

The average American woman is 5 feet 4 inches tall and weighs 140 pounds. The average U.S. model is 5 feet 11 inches tall and weighs 117 pounds.

» Three cheers for cherries

"The cherry is portable, pretty, and packed with nutrients - making the pitted fruit a perfect pick for a snack, side dish, or secret ingredient in your meal's main entr?e. "

» 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. "

» Top healthful holiday foods

Here's a list of holiday dinner and party foods you can enjoy without fear of scale sabotage.

» Try something different

"Taste a fruit you've never eaten before, like a kiwi, a mango, or a star fruit. If cooked carrots aren't your favorite, try them raw with a low-fat dip or salsa. "

» Understanding edamame

"Edamame (""eh-da-MAH-may""), which means ""branched bean"" in Japanese, is a type of soybean known for its sweet flavor and smooth texture. "

» Vegetarian diets - How to get all the nutrition you need

"If you want to try a vegetarian diet, plan your meals around these minimum daily guidelines to get all the protein, calcium, iron, and other nutrients you need. "

» Vital veggies

"Load up on vitamin C with cruciferous vegetables. From broccoli to turnips, the family of cruciferous vegetables is one of the best sources of vitamin C in the produce section. "

» 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). "

» What makes homemade soup so super?

"Think of homemade soup as an all-purpose staple, capable of providing you with nutrients while helping to keep your hunger and food budget under control. "

» What makes sweet potatoes so sweet for you?

"Think of the orange root vegetable as your multipurpose produce. The sweet potato can be used to make appetizers, breads, casseroles, main dishes, and desserts. "

» What's On Your Plate? How to enjoy fruits and vegetables at every meal

"Breakfast, Lunch, and Dinner. A diet that includes lots of fruits and vegetables may help lower your risk for cancer, heart disease, and type 2 diabetes. "

» When healthy eating becomes unhealthy

"We're bombarded with messages about healthful eating - how we should read food labels and why it's important to focus on unprocessed, whole foods. Eating the right foods is good for you, but... "

» Whole grains can do you a whole lot of good

"Few foods can boast the countless benefits that whole grains can. Evidence shows that whole grains may reduce the risks of heart disease, stroke, cancer, diabetes, and obesity. "

» Young at heart

"Adults are not the only ones who need to be concerned about heart health. Young people do, too. Just as their older counterparts, many children aren't doing as well as they could be when it comes to the recognized factors of a healthy heart. "