Whether at home, work, school, the gym, in your car or on a plane going to or from wherever life takes you, snacks could be trusty companions. It’s important, though, to proceed with caution, because not all snacks are created equal. Some between-meal treats boost your energy and help carry you through until your next meal, while others zap vitality by filling instead of fueling, leaving you feeling hungrier and heavier.

My idea of an ideal snack contains a combo of nutrients: whole grain carbohydrates to provide thatahhhh feeling and to supply energizing fuel; powerful protein to keep you feeling alert and satisfied; and healthy fat to keep you from feeling hungry and to provide decadent flavor. Here’s my list of healthy snack swaps that’ll add some spring in your step:

1. Instead of a 100-calorie snack pack of cookies, try an individual pack of almonds. Just because something is portion-controlled doesn’t make it a health food. I was thrilled when 100-calorie packs hit the shelves because I firmly believe that super-sized portions are the main reason why we’re not a slimmer nation. These packs were rarely packed with nutritious foods and instead just included hard-to-pronounce ingredients. A pack of almonds, on the other hand, wears an ingredient list of one item: almonds. That’s the way it should be—a simple, recognizable ingredient, naturally packed with protein, fiber, monounsaturated fat, vitamin E, calcium and lots of crunch. Basically, a clean label for clean eating.

2. Instead of a cereal bar, choose a well-rounded energy bar. It seems like there are more snack bars in the store today than shopping carts! Watch out for the ones that contain mostly sugar or fat and only have 1 gram of protein. Even if the calories are not exorbitant, they could be unbalanced and contain little nutrient value. Instead choose a bar that has around 5 grams of protein and at least 4 grams of fiber, and check the ingredient list to see if the main source of sugar comes from fruit—and not sugar in its many disguises (corn syrup, agave and cane sugar, for example. Bars are perfectly portable and certainly portion controlled.

3. Instead of plunging chips into a sour cream and onion dip, try scooping some fresh colorful veggies into guacamole. You’ll regret the fluid retention you’ll feel in your fingers and feet arising from the salty chips and dip, and in addition, you’ll be diving into sour cream that has little, if any, nutritional value. Guacamole, on the other hand, is made with avocado, loaded with fat that’s heart healthy and has nearly 20 vitamins, minerals and beneficial plant compounds. Other components, like tomatoes, onion and garlic, also provide a multitude of benefits. (Check here for my guac recipe, including a secret ingredient.) For an even bigger burst of goodness, serve this with colorful veggies like carrots, zucchini, jicama and sugar snap peas. Even your kids will love it.

4. Instead of cheese crackers, swap DIY cheese and crackers.The numbers will tell the story: Some cheese crackers weigh in around 150 calories per serving, along with 7 grams of fat, 4 grams of protein, barely any fiber and only 2 percent of the calcium you need. If you instead pair some fiber-rich whole-grain crackers with an individually wrapped, portion-controlled cheese, you’ll get half the fat, sodium and calories, twice the protein and 10 times the calcium.

5. Instead of light ice cream, swap a frozen container of Greek yogurt. Although “light” ice cream may have fewer calories than its regular counterparts, that doesn’t make them all low in calories, sugar or fat, for that matter. Fat-free versions may leave you feeling unsatisfied, leading you to reach for larger portions and sugar-free types that may contain harmful trans fats. You’re better off popping a container of Greek yogurt into the freezer an hour or so before you’re looking to calm a snack attack. An average container of Greek yogurt has as much satisfying protein as 2 ounces of chicken, while accompanied by friendly bacteria (probiotics) for your gut, as well as a cocktail of calcium, vitamins and minerals. If you need an on-the-go snack, just grab a container and add some chopped nuts or a high fiber cereal, or toss your yogurt into a blender, and add your favorite fruit and a few ice cubes for a refreshing smoothie.

6. Instead of cookies and whole milk, swap cold cereal and skim milk. Cookies tend to supply more value to your mouth than to the rest of your body, and a cup of whole milk is like a cup of skim milk with 2 pats of butter melted within. Studies show that most of us are not getting enough fiber or calcium, and cereal and milk could be a great source of both. Choose wisely—select skim milk for 9 essential vitamins and minerals without saturated fat. The best cereals have whole grains listed as the first ingredient, at least 5 grams of fiber and less than 5 grams of sugar per serving.

Snacking hot-spots usually occur around 10:30 a.m. and 4 p.m., when your meals are out of your system and your blood sugar may be dropping. You might need a little pick-me-up to stabilize these levels and help you feel stronger and think more clearly. And although the most common time for snacking is at bedtime, that’s when food is probably the last thing you need. Even if you were going to dream of mountain climbing … you don’t need a three-course meal before hitting the pillow! Too many of us over-snack at this sleepy time of day, leading to gastrointestinal problems, weight gain and a restless night. Nothing dreamy about that!

What are your favorite go-to snacks? Do share!

Follow Bonnie’s blog by visiting US News & World Report’s Eat+Run Blog” and here’s the link: http://health.usnews.com/topics/author/bonnie_taub-dix

In the 1980s, people treated foods that contained cholesterol as if they carried a disease, not realizing that trans and saturated fats were more harmful to their bodies than cholesterol itself. Eggs are one of the best and most affordable sources of high quality protein available to us. This protein-rich, satisfying food can also help you lose weight by keeping you full at only 70 calories per egg.

Some foods, like the egg for example, provide a host of other benefits that supersede their cholesterol content. Eggs have been linked to aiding health from head to toe. Macular degeneration, the main cause of blindness, and cataracts, both diseases of the eye, may be prevented through eggs’ rich content of lutein and zeaxanthin. Eggs are also a strong source of choline, a nutrient that plays a key role in brain and nervous system regulation.

It used to be easy to buy eggs, but now it might take you longer to read an egg carton than a short novel. Not all eggs are alike, so here’s what you can eggs-pect to see in the supermarket:

• Eggs classified according to a grading system: AA represents a superior rating indicating higher quality.

• The most common size, large, is the size typically referred to in recipes.

• Inspect eggs for cracks or breaks, and store them in the refrigerator in their original container with the pointed end facing downward. They will stay fresh for about one month.

• Brown eggs come from chickens with brown feathers; the color does not say anything about nutritional profile, taste or how the hen was raised.

• Omega-3 enriched eggs are higher in these brain-boosting and heart-healthy fats, and they come from chickens that have been fed a diet rich in algae, ground flaxseeds or fish oil. Some brands contain unique profiles, like Eggland’s Best eggs, producing eggs that contain more than double the amount of omega-3s, two times more vitamin D, 10 times more vitamin E, 35 percent more lutein and 25 percent less saturated fat when compared to other eggs.

• If your carton says “cage-free” or “free-range/free-roaming,” don’t assume these hens are having fun, high-fiving each other in the great outdoors. Although they’re not confined to cages, thousands of these hens may crowd the barn or warehouse floor.

• A “certified humane raised and handled” label speaks to how the hens are treated—but not necessarily what they’re fed.

• Organic eggs come from hens whose feed is free of pesticides, herbicides, fungicides and commercial fertilizers. These hens have never been given antibiotics, and are cage-free with access to the outdoors. Organic chicken feed contains no animal by-products.

• Vegetarian-fed chickens are fed a diet containing no animal by-products, but chickens are omnivores and their diets may include insects and worms as a side dish to the vegetarian feed provided by farmers.

So should eggs be back on your menu? Unless you’re allergic, there’s no reason you shouldn’t enjoy them. Some people eat an egg a day and have healthy hearts, while others feel better when they eat egg whites, or even mostly whites mixed with a whole egg several times a week. Egg whites are an excellent source of protein, even without the yolks, and two eggs whites can be swapped for one whole egg in most recipes. In any event, if you’re one of those people who have been avoiding eggs, there are lots of egg-citing dishes you can start serving your family.

Eggs are incredibly versatile. Whether it’s eggs for breakfast (scrambled), lunch (egg salad), snack (hard-boiled egg and whole grain crackers) or dinner (frittata with veggies), eggs can be woven throughout your daily diet. An omelet, for example, is also a great carrier for other important nutrients that we lack, such as veggies. They’re quick and easy to prepare and can be conveniently incorporated into our busy lives.

Although coloring and hunting for eggs are popular this time of year—be sure to eat a few, too!

Follow Bonnie’s blog by visiting US News & World Report’s Eat+Run Blog” and here’s the link: http://health.usnews.com/topics/author/bonnie_taub-dix

When I was a kid, there were slim-pickings on Passover. The supermarket shelves weren’t filled with the copy-cat granola bars and cereals we see today. Now we find full shelves carrying products that wear the ‘Kosher for Passover’ label, making Passover a little more interesting, and even better … a little healthier. Let’s walk down the aisle together and do some comparison shopping:

Momma’s got a brand new matzo: Whole-wheat, high-fiber, spelt, organic, thin and Schmura are just a few of the names you’ll see on matzo boxes this holiday. Be careful not to be fooled by deceptive labels. For example, “thin matzo” doesn’t automatically result in a thin bod when you take a closer look at the label, which shows 100 calories per piece, 2 grams of protein and only 1 gram of fiber. In comparison, another box called “light whole-wheat bran matzo” weighed in at 85 calories, with 3.6 grams of protein and 5.4 grams of fiber. Be on the lookout for the best of the bunch, called “light high-fiber,” which contained only 78 calories, 3.2 grams of protein and a whopping 6.9 grams of fiber per board. That’s sure to create a moving experience this holiday.

What’s the take-away message here? The word “thin” will not necessarily make you thin, and “light” is not necessarily the lowest in calories. All of the above choices, however, are better than matzo made with just white flour, because fiber is hard to come by on this holiday. And when it comes to calories, generally speaking one piece of bread is around 80 calories, so a board of matzo, depending on the brand, should be considered to be one to one and a half breads per board. If you eat round schmura matzo, which may or may not come with a label, just try to picture the size of a commercial board of matzo as a frame of reference for measuring.

And for some reason, many of us seem to ignore this fact: Even broken pieces of matzo at the bottom of the box have calories that count.

Make the most of your “meal.” When you’re able to swap whole-grain matzo meal for the regular type, try to do so. One quarter cup provides 4 grams of fiber, compared to 1 gram in the regular version. For a tastier and healthier breading on chicken or fish, use almond meal instead of matzo meal.

Teach a man to gefilte fish. This fish basks in popularity around Passover, but for some reason, not many people take advantage of it throughout the year, even though it’s low in calories and fat, and high in protein. On average, gefilte fish is only around 45 to 50 calories per piece, and each packs the same amount of protein as one ounce of chicken. It also comes in jars marked “low sodium” that contain about 60 milligrams less sodium than regular types (270 vs. 330 milligrams). The horseradish that usually accompanies gefilte fish barely has any calories and really packs a punch. I eat horseradish all year long with chicken or a turkey sandwich. It has less calories than mayo and is a lot more memorable. Gefilte fish makes a great lunch or light dinner option. However, when it’s served as an appetizer to a multi-course seder, including mountains of sliced brisket and turkey, swap a salad starter instead of adding even more protein via this fish dish.

How low can you go? Interestingly, this year I noticed “unsalted” matzo meal. Well, guess what—of the four brands I looked at, there were zero grams of sodium in each, whether regular, whole grain or unsalted … so don’t pay more for the “unsalted” type.

An eggs-act swap. Two egg whites are equal in volume to one whole egg. If you’re watching your cholesterol, egg whites can often be swapped for a few of the whole eggs, without compromising taste, egg whites can be swapped for a few of the whole eggs. This works well in kugels, but matzo balls will be pale in comparison if you’re using whites. (Spoiler alert—stay tuned next week for a story on the many benefits of eggs!)

Avoid trans fats like the plague. Use oil rather than margarine for cooking and baking. Extra-virgin olive oil is healthiest. Almond, walnut and peanut oil, if available, are also good choices. Avoid margarine altogether in baking and be sure to check labels carefully: If the front of the package says “0 grams trans fat” that may not actually mean zero. Check the ingredients list to be sure that “partially hydrogenated fat” and “hydrogenated fat” are not in that product.

Candies, jelly rings and chocolates, oh my. I’m not going to go into great detail about this category, because I could write a book on Passover desserts. My best advice is to proceed with caution and go for quality vs. quantity. Unless homemade, many commercial Passover desserts taste more like cardboard than the real deal. If there is a sweet treat you enjoy, have it at a time when you can appreciate every bite and be sure the calories are worth it. Marshmallow twists, for example, will leave you with 200 calories for three pieces, and 108 of those calories are sugar (which is equivalent to almost seven packets). Whatever you do, don’t buy multiple boxes of these high-calorie, low-flavor desserts so that they last you until next Passover.

I wish you and yours a happy, healthy celebration.

Follow Bonnie’s blog by visiting US News & World Report’s Eat+Run Blog” and here’s the link: http://health.usnews.com/topics/author/bonnie_taub-dix

As of tomorrow, March 12, your cup may no longer runneth over. New York City restaurants are starting to order new glassware to comply with what’s being called “the Soda Ban.”

Let’s get something straight: This is not a soda ban. Soda machines will not dry up, and the city will still sell this sweet stuff. Rather, the ban forbids the sale of sugary drinks larger than 16 ounces in restaurants, movie theaters, and other food service establishments regulated by the city’s health department. Grocery and convenience stores are not included in this regulation.

So for those of you who love sugary soft drinks, you will still be able to buy any quantity you desire at the supermarket, and you can still purchase a 16-ounce cup (which is equivalent to about 12 packets of sugar). You’ll even be able to buy two or three of those sized portions, if you so desire. However, you won’t be able to purchase a cup of soda the size of a small swimming pool. Although these may have seemed like they were saving you money (yes, we’ve all been tempted when we could double the size of our soda at the movie theatre, for “only 25 cents more), the price paid in health care costs out-weighed the cost of the pop.

[See Even 1 Soda a Day Can Hike Your Diabetes Risk.]

Moreover, this “ban” is not just about soda. Other sugary drinks like presweetened coffee, tea, lemonade, sports drinks, and energy drinks will all be included. Here’s where it gets confusing: If the beverage includes more than 50 percent milk (or milk substitute), it’s exempt from the ruling because it has some nutritional value. Diet sodas served in containers greater than 16 ounces that have fewer than 25 calories per 8 ounces are also exempt, but diet sodas are far from health foods.

Mayor Michael Bloomberg’s proposal to ban the sale of cups larger than 16 ounces for sugary beverages has caused quite a stir among health professionals, media, and family members. Some of the questions raised include: Will this ban take away personal freedoms? Will this bold move inspire other cities to follow suit, as was the case with calorie labeling of restaurant meals? Will food companies downsize to help Americans downsize? It’s uncertain where this will lead, but there are a few things I do know for sure:

• No one person needs to consume a sugary beverage that’s even 16 ounces, let alone anything larger than that amount. Even if you’re a construction worker outside in the hot sun, you can purchase a small soda if you’d enjoy one and buy a gallon of water, a beverage most of us don’t get enough of, to stay hydrated.

[See Michelle Obama Speaks Out Against Childhood Obesity.]

• Most people who buy these over-sized cups of sugary beverages are not pouring it out into mini cups and sharing it with their friends and families … these drinks are generally going into one mouth at one sitting.

• Soda is not the only food causing obesity and the related risks and diseases that are side dishes to this global problem. Boxes of candy bigger than the size of a cereal box are being sold every day in movie theatres and stores across the country. But we have to start somewhere—and why not choose a food that is over-used and void of nutritional value?

[See Vogue's 'Diet Mom:' How I Enforced My Kid's Diet.]

The goal is not to punish soda-lovers: It’s to help people go from supersize to favorite size.

What do you think about the ban? Do you think it imprisons personal freedoms or protects the personal health of the citizens of a city that’s bursting at the seams? Please share your thoughts here and let me know how you feel and how this will impact your life.

[See Best and Worst Fast Food Kids' Meals.]

Follow Bonnie’s blog by visiting US News & World Report’s Eat+Run Blog” and here’s the link: http://health.usnews.com/topics/author/bonnie_taub-dix

Here are five important tips that will help keep you from tipping the scale:

1. Don’t use body parts. A 6-foot-4-inch male construction worker’s palm is a very different size than a 5-foot female ballerina’s. To assess how much protein, like meat, fish or poultry, is on your plate, use a deck of cards as a guide. One deck is equivalent to about 3 ounces. A tennis ball is about the size of one cup of pasta, and a golf ball is equivalent in size to about 2 tablespoons of almond butter.

[See Diet Plans That Work.]

2. Become a bagger. You can save hundreds of calories by using individual sandwich and snack bags. We’ve all played that game of pouring cereal from a big box, adding some milk, and then adding some more when the cereal is gone, along with some more milk to top it off. By pre-measuring a cup of cold cereal, and placing it in single-serving-sized bags, you’ll define and predetermine an amount that will help keep calories in check. This is a great method for defining pretzels, crackers, chips, and other snack foods.

[See 8 Ways to Eat Well and Save Money at Home.]

3. S-L-O-W down. Think of this as eating with low lights and soft music. Perhaps even close your eyes while you eat to get the strongest impact of flavor from the food in your mouth. By eating at a slower pace and paying attention to the taste, temperature, and texture of the food in your mouth, you can get more enjoyment out of what you’re eating, and you’ll wind up eating less. Try putting your fork down between bites and chew your food well.

4. Ask for an extra plate. Unless the restaurant is very exclusive and expensive, there’s a good chance that the portions you’ll be served will be bigger than you need. ‘Value’ is often associated with excess, yet if you value your health, less may be more.

[See 2013 Food Trends: What's Hot at Restaurants.]

5. Be generous and share. Try ordering your own soup or salad and split a main dish with someone. Finish your meal with a frothy cappuccino or skim latte, and if you’d like a sweet at the end of the meal, add a half or whole packet of brown sugar to this beverage. (A packet of sugar is only 16 calories.) Don’t be afraid of not having enough to eat; if you need more food, unless the restaurant is closing for the night, you can always order something else.

Bottom line: It’s better to have less of something delicious than not to have it at all. And remember that if you don’t watch your portion sizes, you may not fit into your favorite sizes.

[See Easiest Diets to Follow.]

Follow Bonnie’s blog by visiting US News & World Report’s Eat+Run Blog” and here’s the link: http://health.usnews.com/topics/author/bonnie_taub-dix

If you knew you could have stopped that balsamic vinegar from splattering on your favorite white sweater, would you have done something to prevent it from happening? And if you knew you were going to drive into a pothole, causing your tire to go flat, would you have taken a different route? I’m sure you also wish your child had moved the toy he tripped over so that he wouldn’t have hurt his knee.

Yes, all of the above situations could have been prevented if you would have anticipated these problems in the first place, but unless you’re clairvoyant, it’s not very easy to prevent something you can’t predict. When it comes to your body, right now, as you read this story, there are accidents inside you waiting to happen: whether it’s potential damage from high blood sugar, blood pressure, or cholesterol levels, this is the time to take charge of your health. Many of us are also fighting against our family histories.

[See Best Heart-Healthy Diets.]

For too many years, I’ve seen women in my practice overcome with worry and concern over their husband’s health. They know every little detail about his medical history, laboratory values, and current medications. Yet when it comes to themselves … their chief complaint is, “I hate the way I look.” It’s not until I scratch below the surface or consult with their physicians that I discover they have a soaring cholesterol level, or a family history of diabetes, or that they’re going through menopause and have a mother and grandmother suffering from osteoporosis.

These women don’t realize that they too can stand among their sisters, who together make up one scary statistic: More than 435,000 women have heart attacks each year. In fact, more women die of heart disease than of all types of cancer combined. And more than 42 million women are currently living with some form of cardiovascular disease, and many don’t even know it.

[See Al Roker's Gastric Bypass and Weight Loss.]

To underscore the need for corporations, media, doctors, researchers, friends, and neighbors to speak up and promote a healthier lifestyle for women, I had the pleasure of attending the Woman’s Day Red Dress Awards at Lincoln Center in New York City. As honoree and Today show contributor Joy Bauer mentioned, this was probably the closest we’ll ever get to the Academy Awards. My connection to this event, however, was close to my own heart. My dad, mom, brother, and sister all had or have heart disease. That means that this silent killer could be at my doorstep … but that doesn’t mean I’m answering the door! You may not be able to pick your parents, but you can pick what goes on your plate.

[See The Truth About Women's Heart Health.]

Fighting heart disease in women is not just about putting on a red dress or eating heart-healthy foods during February, which isAmerican Heart Month. It’s about making some room on your own to-do list and trying to take small steps to promote a healthy lifestyle. As a mom of three and a diehard foodie, my kitchen is the heart of my home. Let’s all fight together to keep our hearts safe and strong.

For more information about how you can help or get help, visitwww.heart.org or www.womensheart.org, or follow some of my faves on twitter, @American_Heart, @GoRedForWomen, and@WomansDay.

[See 5 Red Foods to Eat for Your Heart.]

Follow Bonnie’s blog by visiting US News & World Report’s Eat+Run Blog” and here’s the link: http://health.usnews.com/topics/author/bonnie_taub-dix

Whether it’s for a birthday, a holiday, or just for no reason at all, we shower our kids with gifts throughout their lives. As our children grow, their closets and dressers see many articles of clothing come and go, but how many of those items will remain indelibly etched in their minds? When making memories, it’s not usually the material items that get remembered and re-emerge on a daily basis; it’s the life lessons that really penetrate.

The other day, my middle son was about to embark on his first business trip. Right before he left for the airport, he asked, “Could you teach me how to iron?” That question hit me like a ton of bricks. All I could think about was: “My father was a tailor … how could I have never taught my kids how to iron—or sew, for that matter?” I proceeded to pull out the ironing board that was neatly nestled in the closet and quickly enrolled him in Ironing 101. And it was after his plane took off that I thought about one of the most important lessons I have taught my children: I showed them how to have a wonderful and healthy relationship with food.

[See 5 Great Diets for the Whole Family]

As parents, whether we like it or not, we are teaching lessons every day. Our children observe our moves, our decisions, and our habits, even if no words about these actions are ever spoken.

Although our hectic lives don’t always allow us to share a meal or snack, numerous reports have shown that when families grab some table time together, kids tend to eat more vegetables and fruits and have less fried foods and sugared soft drinks. Moreover, family meals may even influence younger children to be less likely to be overweight. Less drug use, alcohol abuse, and cigarette smoking have also been shown among families that share a meal.

[See It's Time to Reclaim Our Kitchens]

But don’t let carpools, after-school activities for kids, or your own after-hours work make you feel like bringing the family together over a meal is impossible. Recently, a survey called Welch’s Kitchen Table Report found that despite frenzied schedules and increasing demands, American families are making time to eat together and share quality time as a family. Here are some of their uplifting results:

• 71 percent of respondents say their families eat dinner together as often as or more today than their families did when they were children.

• 84 percent of respondents say that one of their favorite parts of the day is when their family eats together.

• 75 percent of respondents say that, in an average week, they eat together four or more nights, and an impressive 34 percent report they eat together seven nights a week, on average.

As a member of Welch’s Health & Nutrition Advisory Panel, I helped to contribute to its Family Mealtime Moments Toolkit, where you’ll find family-friendly recipes and mealtime tips. For more great info about how to create meals your family will want to sit down to, visit kidseatright.org and eatright.org. Here you’ll find recipes, tips and videos to help you peacefully put dinner on the table.

And don’t think you have to become America’s Top Chef to bring your family together for a meal. Even breaking (whole-grain) bread over a spread that you ordered in can still allow you to share conversations and discuss your day’s events. Try to enlist some help in menu planning and food shopping by getting your kids involved in preparation. Perhaps start with a “Top Your Own Pizza” night, and have everyone add their favorite veggies, cheese, and sauce toppings, or turn your kitchen counter into a salad bar and have each person put in a request for toppings.

[See How to Sneak in a Salad]

And most importantly, remember that you set an example each time you set the table. Andrew Carnegie once said, “As I grow older, I pay less attention to what men say. I just watch what they do.” Although these words sound sage with regards to aging, the same sentiment rings true for children. Remember that the next time you push away the Brussels Sprouts … someone could be watching!

[See Rethinking the Kid-Veggie Relationship]

Your own diet is important on many levels—not only does it give your children a guide to follow, but it also gives you the opportunity to stay strong, energized, and healthy so that you can all share many more happy moments together. You won’t believe how many memories will come from those family meals.

Follow Bonnie’s blog by visiting US News & World Report’s Eat+Run Blog” and here’s the link: http://health.usnews.com/topics/author/bonnie_taub-dix

“Dense morning fog, followed by gusty winds with temperatures soaring to a potentially record-breaking 60 degrees by this January afternoon, followed by drenching rain and a flash flood watch by this evening with temps dropping to the 30s.”That’s what the morning news reported, and wow—what a perfect day to meet with a weatherman!

For 27 years, viewers have been relying on Al Roker, Today show co-host and weather reporter, to tell them whether to carry an umbrella or leave their jackets at home. What Roker’s audiences may not have realized, though, was that his eating habits were as turbulent as his forecasts—laden with erratic weight patterns and unpredictable clothing sizes.

Roker’s newest book, Never Goin’ Back, uncovers the weight battle he has fought since childhood up until now, when he stopped fighting and learned to compromise through the use of a balanced diet and lifestyle. Here’s a slice of the conversation I had with Roker, and a taste of what it’s like to get off the roller-coaster approach to dieting:

BTD: We actually have a lot in common. In addition to sharing a favorite childhood memory of dipping into a bowl of bananas and sour cream, I also grew up overweight, and when I dropped 30 pounds in adolescence, I knew in my heart I was “never goin’ back.” Aside from the pressure of the title of your book, what makes you so sure?

AR: Do I really know for sure? No, but I’ve never felt more strongly about this than I do now. I know I need to exercise. For some people, exercise is like breathing; for others, like me, it takes effort. Exercising is what I need for my metabolism and for a better sense of well-being.

[See 10 Excuses for Not Exercising, and Why They Won't Fly]

BTD: You often talk about your past binge eating experiences, including “a couple of Quarter Pounders, two large orders of fries, and a vanilla shake,” or “a dozen Krispy Cremes.” Does this now sound surreal to you, to think that you ate that way, or are these habits something you have to fight every day?

AR: That doesn’t even sound like the same person! When you’re in the midst of it, whether an alcoholic or a drug addict, that secondary voice inside you is not loud enough. It almost feels like the “devil and angel” sitting on your shoulders, like in a sitcom.

BTD: One of my patients once said that if he wanted to hide a gift for his wife, he’d “hide it in the oven … because she never looks there!” I cried at the story you told in your book about how you stocked Deborah’s previously bare kitchen while you were apartment sitting. I know you love to cook—do you find that you’re cooking more or less often since you’re following this new way of clean eating?

AR: My cooking habits haven’t changed that drastically. I never really got into trouble at home; that was more in restaurants. I always did the cooking at home, and we always tried for balance. We’ve been vigilant about how and what our kids eat. For example, my son would just as soon go for the grapes as he would the chips … and the chips are baked. Last night we had sushi, and tonight it’s salmon and quinoa.

[See A Romantic, Heart-Healthy Valentine's Day Meal]

BTD: You mention a few times that “the weight started to come back,” as if it were alive and coming back to you. I hear that same expression often. Would you say that one of the biggest changes in the way you view your weight now is that it’s something YOU are responsible for? You seem empowered now.

AR: I used to look at a pint of Häagen-Dazs and call it a serving size. Now I know that I can have a couple of spoonfuls and I’m done. I’m more in control—and I’m controlling food.

BTD: I love your quote, “Anyone who has ever been on a diet knows that boredom is the breeding ground for bad habits.” What do you do now to take the place of eating in those food-centric circumstances, like social situations or watching TV or just hanging out?

AR: Unless there is breaking news, we don’t allow TV watching at home while we’re eating. I also try not to read and eat, and interestingly, since I stopped that habit, my comprehension is even better. I have not made any ‘replacements’ for food during those times.

[See 6 Ways to Make Time for Your Health]

BTD: “You can’t lose weight for your wife, your mother, your father, or anyone else except yourself. It HAS to be for YOU.” Why now? What makes this time different, since YOU were there all along? Has something changed in you that makes you feel more deserving of this self-care and attention?

AR: After gastric bypass surgery they make you go through therapy, but a realization that came to me after writing my book was that I should have gone to the support group they offered. As mentioned in my book, I knew I needed to make some very basic changes in my life … for me.

BTD: You mentioned an incident when someone who came over to your house put some avocado in your salad and you said, “I didn’t want any fats!” I notice that now, in your meal plan, you readily include almonds, avocado, and olive oil. Was it hard for you to make the transition to trusting fats?

AR: When it comes to dieting, I’m the kind of person that likes to be told what to do. I don’t like to count points, etc. I don’t want to have a lot of choices. After my detox cleanse, my choices were more limited, but now I’ve expanded my diet to include a variety of healthy foods.

[See Best Diets for Healthy Eating]

BTD: What’s next for you? Have you been courted by food companies or popular diet plans?

AR: I wrote this book to share my personal journey and what I went through, and I hope it will be helpful to whoever reads it. I am not advocating gastric bypass surgery; you can eat through a bypass. I did—I lost 140 pounds and gained 40 back. Nor am I promoting going on a detox cleanse or doing slow workouts.

I strongly agree with Roker, who told me that “Most people make the mistake of having the typical dieting mentality— thinking that the diet has a beginning, a middle, and an end.” Although Al Roker may be at his “fighting weight,” he’s not fighting his weight and this process is far from its end. For those of us who have lost weight by following a plan we could live with, that feeling of well-being and pride is only the beginning … not the end.

Follow Bonnie’s blog by visiting US News & World Report’s Eat+Run Blog” and here’s the link: http://health.usnews.com/topics/author/bonnie_taub-dix

No, the title of this story does not contain a typo.

Let’s face it — estimates show that a basic Super Bowl extravaganza could contribute a whopping 3,000 calories, the majority of which is derived from fatty, fried foods. But before you scroll to another article, let me say that this is not one of those “don’t eat this” and “eat lots of that” stories. I’m thinking way beyond that point — I’m here to tell you what you need to do to help those wings and things get out of your body once you’ve swallowed them!

To prevent that potentially uncomfortable, bloated feeling, here are a few tips that are sure to move you … even if your team doesn’t score any goals!

-       You may have uncorked a few bottles of wine during the game, but feeling corked up afterwards will not feel festive. Most indulgences are high in fat and low in fiber. You can find fiber by dipping lots of veggies in the guacamole, salsa or a bean dip. Choose whole grain chips and crackers instead of the white, highly processed types. In fact, there are even chips made with beans to boost fiber even further.

-       Although fiber intake is critically important, fiber alone will not do the trick. Fill your glass to the rim and be sure to consume lots of fluids, particularly water, sparkling water, and herbal teas. Teas like chamomile, anise, ginger, and peppermint will not only provide the liquid you need, it will also soothe your tummy and combat gas and bloat. Alcohol has a dehydrating effect that could prevent foods from easily moving along, so have a glass of water to match any alcoholic beverage.

-       Show your support for your team by jumping up and down when they make a great play. Exercise is a great way to help stimulate the passage of food through the digestive tract. Physical activity can also reduce stress. Anxiety itself can create abdominal discomfort because you have a tendency to swallow and trap more air when nervous.

-       On the way home from the party, proceed with caution if you plan on stopping at the pharmacy. Your local drug store will be filled with constipation-relieving pills, powders, and potions, but some of these products could lead to diarrhea and gastrointestinal turmoil. Although there are several fiber supplements available on the market today that alleviate discomfort, it’s best to try food first. Check with your physician or registered dietitian before taking these products to be sure you understand how they work and their correct dosages.

I wish you a smooth end to your football season and remember…spring training is right around the corner!

Comfort food delivers just what it describes: a taste that pacifies the mind and body. This week, when I asked my patients what ‘comfort food’ means to them, I heard responses like brownies, ice cream, meatloaf, and mashed potatoes. For me … it’s tea.

Don’t get me wrong—I’m not one for passing up a bubbly molten lava cake, but when it comes to choosing a trusted companion, it’s a soothing steamy mug of tea that greets me on a chilly morning, acts as a speed bump to unnecessary snacking in the late afternoon, and lets me know that dinner is done in the evening. My personal favorites include Tazo’s Passion with a sprig of fresh mint and drizzle of agave, or a basic Earl Gray with some warmed milk and honey. Perhaps the toughest part about drinking tea is deciding which one to select while strolling down the ever-expanding tea aisle in the supermarket—and being prepared to lay down some cash for the fancier brands.

[See Diets That Don't Work—And A Look At What Does]

You’ll find teas that profess to calm your mood, lull you to sleep, ease constipation, boost energy, improve immunity, and help you speak with an English accent (just kidding about that one). Although these health claims are not clearly labeled on the box, their benefits are implied in their names, like Smooth Move, Sleepytime, or Tummy Tamer. The options for tea-lovers seem limitless, and these tasty brews bring lots of good reasons to get into hot water with their surprising health benefits.

• Boost bone strength. Researchers have reported that drinking tea may protect your bones and prevent against osteoporosis, a crippling bone disease. In one study, tea drinkers had higher bone densities and less bone loss than those who filled their mugs with other beverages.

• Favorable flavonoids. Some studies show that tea provides even more antioxidants than fruits and vegetables. Powerful compounds called flavonoids protect against damage caused by free radicals, helping cut the risk of cancer. Regular consumption of tea, particularly green tea, has been shown to lower the risk of colon, throat, and stomach cancers.

[See Food Trends: What's In Store for 2013]

• Heart helpers. The antioxidants in tea may help keep arteries more flexible and relaxed, lowering blood pressure and supporting cardiovascular health. Tea also has a calming effect, which helps combat stress.

• Happily hydrate. Whether chilled or hot, tea is an excellent source of hydration. The choice of an iced tea sweetened with a splash of fruit juice instead of a sugary beverage could bring big benefits, rather than empty calories.Toss some cut up fruit into a pitcher of unsweetened iced tea and keep it in the fridge for a refreshing pick-me-up after a workout.

• Curb colds. Tea may also boost immunity and help fight colds and viruses. A stuffy nose can be unlocked by breathing in the warm vapors that arise from a sweltering cup of tea. Warm liquids, in general, help assuage congestion.

[See How to Eat for Your Age]

• Cut cravings. A mug of tea sipped slowly while making dinner or while typing away to meet a tight deadline could save you from unnecessary noshes and calories that you may not have counted.

It is with certain-tea—sorry, couldn’t help it!—that tea has its benefits, but not all teas are harmless. Proceed with caution around those that add vitamins, minerals, and herbs that could interfere with other medications or supplements you’re already taking. The U.S. Food and Drug Administration has issued warnings about “dieter’s teas,” which contain laxatives like senna, aloe, and buckthorn, perhaps leading to looser pants because of loose stools. The FDA also recommends proceeding with caution if you’re considering supplemented tea like Comfrey (could cause liver damage), Woodruff (acts as an anticoagulant), Ephedra (could affect heart rhythm), Lobelia (may cause breathing problems), and even chamomile (may cause allergic reactions.) And don’t assume that herbal tea doesn’t contain caffeine. If caffeine keeps you up at night, make sure your box of tea explicitly says “caffeine-free” or “decaffeinated.”

The benefits of tea have been enjoyed for centuries, so perhaps the next time you walk into Starbucks … give teas a chance.

[See Signs of Caffeine Addiction]

Follow Bonnie’s blog by visiting US News & World Report’s Eat+Run Blog” and here’s the link: http://health.usnews.com/topics/author/bonnie_taub-dix