We all have those moments when a fresh baked cookie seems like a much tastier option than a fresh green pear. Or when potato chips on sale-and in bulk- seem like a more fiscally sensible choice than pricey vegetables that might not last long in the refrigerator. With so many challenges to eating healthfully, can you really win the battle against bad eating habits? Yes, try these strategies:

Eat breakfast.
A meal of low-fat dairy, whole grains, fruit, and protein is filling and sets a healthy tone for the rest of the day.

Avoid liguid calories.
Skip sweetened drinks, like soda in favor of water, seltzer, or tea. You’ll have more calories to spend on food.

Plan what you’ll eat.
Plot out meals and snacks ahead of time so you have the right items on hand when you get hungry.

Eat mindfully.
Turn off the TV, radio, and computer and focus on what you’re eating. This can make it easier to notice when you’re full.

Slow down.
Savor each bite and chew it thoroughly. It gives your brain time to catch up with your stomach..

Don’t go shopping for food when you are hungry.
You’re liable to reach for higher-calorie food and overbuy in general.

Control portions.
Use smaller plates (10-inch diameter or less) and keep serving dishes off the table.
Source: Consumer Reports on Health August 2012

The research linking weight and meal frequency is fuzzy. A recent study suggests that it’s not the number of meals you eat that matters, but the total number of calories consumed. While both the overweight and normal-weight participants reported eating three times a day, the thinner ones ate fewer calories even though they reported eating one more snack a day.
“Eating the right foods at the right time helps keep your blood sugar steady, but eating frequently is not a ticket to overeat.” says Sari Greaves, R.D., nutrition director at the Step Ahead Wellness Center in Bedminster, N.J.
Here’s the latest evidence for different meal plans:

Three meals
It’s the magic number, according to a January 2011 review that found that eating one or two meals a day left people hungrier than eating three meals a day, even when they consumed the same number of calories.

Eating Less
Another study of 15 middle-aged adults compared eating three meals a day with just one large dinner. The breakfast, lunch, and dinner diet was linked to lower blood pressure, lower total and LDL (bad) cholesterol levels, and feeling fuller. But those who ate just one meal a day had higher HDL (good) cholesterol and better glucose levels. Researchers said there are benefits to fewer meals, but the key is to cut your overall calories.

Six meals
Eating six meals a day on a regular schedule has been associated with lower overall calorie intake, and lower total and LDL cholesterol compared with an irregular meal plan of three to nine meals a day, according to British researchers.

Bottom Line
If you’re watching your waistline, research suggests that eating three meals a day, with a healthy snack thrown in, will curb hunger pangs. If you opt for smaller, more frequent meals (about 300 to 400 calories each), stick with those that are nutrient-dense, like lean meats, low-fat dairy, and produce. You can use a notebook as a food diary to keep track of your calories.
If you don’t have much of an appetite, focus on larger meals that contain high-quality protein like egg whites, healthy fat like almond or peanut butter, and lower carbohydrates, such as Greek yogurt, to remain full longer.
Source: ConsumerReports on Health March 2012

Wheat-free diets are trendy, but the eating plan-which rules out all wheat products, including bread and pasta-is a smart choice only for those with celiac disease (a serious autoimmune disorder) or bona fide gluten sensitivities, says Dee Sandquist, RD, a spokesperson for the American Dietetic Association.   Otherwise, “There’s absolutely no benefit to going gluten free, and, in fact, there are risks,” she says. For one: You’ll miss out on nutrients such as folic acid and fiber provided by whole wheat.
Source: Prevention Magazine January 2012