Grab a seat at these dietitians' dinner tables for a look at how they eat.
1. Stay Well Secret: Know How Hunger Feels
True hunger pangs aren't the only things that drive you to eat. Stress, boredom, depression -- even happiness -- can all prompt a need to fill up on food. "Psychological hunger often triggers cravings for salty or sweet things," says Christine Mastrangelo, R.D., founder of New England Nutrition Associates in Boston. If distractions like going for a walk don't work, grab a protein-packed snack like string cheese and almonds.
2. Stay Well Secret: Reconsider Gluten-Free Goods
Fat and sugar are often added when gluten, a protein found in wheat, barley and rye, is removed from products like breads, crackers, cereals and pasta. Besides, "gluten's only a concern for those with sensitivities like Celiac disease," says Page Love, R.D., founder of Nutrifit Sport Therapy in Atlanta. If you do go gluten-free, try healthier alternatives like legumes, beans, potatoes and brown rice, as well as products made with rice or potato flour, so you don't miss out on important vitamins like iron, calcium and folate.
3. Stay Well Secret: Go Easy on Energy Bars
These bars are good on-the-go options if you choose wisely. "Some are so loaded with carbohydrates or protein that it's like eating a bagel or big piece of chicken," says Love. That's fine if you're replacing a meal. If you're staving off hunger, Love suggests grabbing a bar that has 10 to 20 grams of protein, fewer than 30 grams of carbs, and no more than 10 grams of fat. "That's like eating half of a lean turkey sandwich," she says.
4. Stay Well Secret: Make Friends with Fat
"Fat-free foods have extra sugar and carbohydrates to compensate for lost flavor," says Susan Dopart, R.D., author of A Recipe for Life by the Doctor's Dietitian. In fact, three reduced-fat chocolate chip cookies have just 20 fewer calories than regular ones. Limit your intake of unhealthy saturated and trans fats found in processed goodies like chips, cookies and fried foods, and get more heart-healthy, unsaturated fat in your diet from fish, nuts and olive oil.
5. Stay Well Secret: Cozy Up to Carbs
Healthy complex carbohydrates found in whole-grain cereals and rice provide lots of filling fiber and help fuel your body. "Refined carbs in white bread, crackers and pastries are easily digested, so you get hungry again quickly," says Pat Vasconcellos, R.D., spokesperson for the American Dietetic Association. Buy foods labeled "whole grain" and aim for 3 to 5 servings a day (a slice of whole-wheat bread or half a cup of oatmeal equals one serving).
6. Stay Well Secret: Lay Off Processed Meats
In addition to being high in sodium and saturated fats, processed meats like hot dogs, bacon and cold cuts contain potentially cancer-causing compounds like nitrates and nitrites. The American Cancer Society recommends women consume no more than an ounce of processed meat (that's half of a hot dog or two slices of bacon) once or twice a week (less often is even better). "Buy low-sodium, nitrite- and nitrate-free products," suggests Dopart.
7. Stay Well Secret: Keep Salads Wholesome
Creamy dressings and add-ons like breaded chicken, cheese, bacon and croutons are salad saboteurs. "Some restaurant salads have more calories and fat than a bacon cheeseburger," says Lauren Rezende, R.D., nutrition director of HealthyDiningFinder.com, an online resource for nutritious menu options. Instead, opt for oil and vinegar, grilled chicken and crunchy toppings like carrots, nuts or chopped apples.
8. Stay Well Secret: Don't Drink Your Calories
About 20 percent of most people's daily caloric intake comes from beverages like sodas, lattes and juice. Diet sodas aren't any better. Artificial sweeteners can be up to 600 times sweeter than natural sugar, and a growing number of studies suggest they make you crave more sweets. "Try sparkling water with a squeeze of lemon or lime," suggests Mastrangelo.
9. Stay Well Secret: Don't Drink Your Calories
About 20 percent of most people's daily caloric intake comes from beverages like sodas, lattes and juice. Diet sodas aren't any better. Artificial sweeteners can be up to 600 times sweeter than natural sugar, and a growing number of studies suggest they make you crave more sweets. "Try sparkling water with a squeeze of lemon or lime," suggests Mastrangelo.
10. Stay Well Secret: Look at Labels Carefully
These nutritional boxes tell the number of fat, calories and nutrients in a food, but you could consume two to three times that amount listed if the product has more than one serving. For instance, the label of a 32-ounce sports drink states it has only 50 calories -- but that's for one 8-ounce serving. Quenching your thirst with this cold one will actually net you 200 calories and 56 grams of sugar -- almost as much as a soda.
11. Stay Well Secret: Distinguish Between Snacks and Treats
Those 100-calorie bags of crackers and chips are really treats. "Snacks should provide protein and fiber to curb your appetite like an apple and almond butter," says Mastrangelo. When you do "treat," keep in mind that a 2008 Journal of Consumer Research study show you're likely to eat twice as much when food comes in small packages.
12. Stay Well Secret: Be a Discriminating Diner
A grilled chicken sandwich sounds healthy, but not if it's served on a buttered bun and covered with a mayonnaise-based sauce. "Don't be shy about asking your server how a dish is prepared," says Rezende. "You can then request certain changes like less oil or butter, no added salt, or dressings and sauces on the side." The Nutrition Menu app from iTunes tells how many calories and fat grams, as well as how much sodium, fiber and cholesterol, are in popular restaurant dishes.
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