“Fiber is a type of carbohydrate that your body cannot digest; therefore it adds volume to fill you up without adding extra calories.  Weight loss genius!  A common complaint often expressed by people on a weight loss diet is, “I’m hungry.”  A wise dieter knows that it’s not only how much you eat, but what you eat that makes the difference between a rumbling stomach and a fully belly.

“Fiber creates a sense of fullness that will leave you satisfied and better prepared to pass up seconds. If you build your meals and snacks around high fiber choices like whole grains, fruits and vegetables, and lean proteins and good fats, you’ll have a great combination that will make it less likely you will overeat.”

—What’s Your Diet Type?: Use the Power of Your Personality to Discover Your Best Way to Lose Weight, by Heather K. Jones, R.D., Mary Miscisin, M.S., and Ed Redard, M.D., May 2009, Hatherleigh Press, $19

“Once you announce that you plan to do something, the prospect of doing it becomes more real. At that point someone other than you is expecting something.  Even if that person doesn’t have a stake in your change, it makes a difference to know that someone is aware of your plan.  It’s a form of accountability.  If you don’t do whatever it is you plan to do, someone else will know that you didn’t do it.”

—A User’s Guide to Therapy: What to Expect and How You Can Benefit, by Tamara L. Kaiser, M.S.W., Ph.D., October 2008, W.W. Norton & Co., $18.95

“Give the lifetime gift of nature to your grandchildren! Take them for walks, teach them gardening, talk with them under a tree, teach them how to respect and care for nature and to have fun in it.

“Nature nurtures, decreases stress, reduces depression and increases skills and joy just by being in it. It is a gift that lasts a lifetime and they can teach their children. Your grandchildren will love these times and you are creating wonderful memories for them.”

—Donna LaMar, Ph.D., Psy.D., clinical psychologist, The Farm: Where Living Things Grow Inc., using nature in therapy, Fremont, Mich.

What are your favorite active things to do with kids? Please share in the comments section.

“Almost every patient I have seen wants whiter teeth, and some opt for in-office whitening and other use store-bought kits. A secret weapon that I tell them all about is the mouthwash with whitening properties by Listerine. It helps maintain the whitening treatment and also whitens teeth that haven’t been treated.”

—Dana Gelman-Keiles, D.M.D., board-certified dentist, Northern Westchester Dental Center, New York

“Restaurant portions are two to three times what you would serve yourself. Plan ahead by splitting an entrée, or doggy bagging before you even start. The more you are served, the more you are likely to eat, so only serve yourself a reasonable portion.”

—Jill Jayne, M.S., R.D., president and “Rockstar Nutritionist,” Note to Health LLC, with interactive health presentations

How do you save calories? Please share your tips in the comments section.