- Exercise. It increases feel-good endorphins that cut down on your cravings. Try to get at least 30 minutes of physical activity every day.

- Use moderation. Instead of stuffing yourself with every kind of food hoping that your craving will go away, eat 100 to 200 calories of your "craved" food.

- Substitute with low-fat foods and complex carbs. If you’re hungry for chocolate, eat non-fat chocolate yogurt. Try fig bars or raisins for a sweet craving.

- Never skip a meal. Eat every three to five hours. Try six smaller meals or regular meals with nutritious snacks.

- Understand that hunger craving are oftentimes stress related. Practice other ways to treat chronic stress – a walk in park, spiritual connections, a cozy fireplace, baths...all these stimulate neurochemicals that activate regions of brain that stimulate pleasure. Relaxation techniques may work by reducing psychological drives on stress output, which can be root causes of stress. Bottom line, substitute pleasurable experiences for comfort foods.

- Beware of certain medications. They can stimulate appetite. Drugs used for treatment of depression and bipolar disorder can be appetite stimulants. Other drugs, both prescription and over counter, may influence appetite as well. If you are on a medication, and troubled by food cravings, discuss this with your doctor or pharmacist. You may be able to find an alternative that doesn't send your cravings out of control.

- Distract Yourself. What's that old expression...idle hands are devils workshop? Get busy. Do anything other than cave-in to your desire for food, and keep doing it until cravings subside.

- One final thought, take a look inside your refrigerator and kitchen cabinets and do some general "house cleaning." Throw-out all that unhealthy stuff that is waiting to sabotage your diet, and start shopping more wisely. A little forethought and careful planning will go a long way for improving your chances of success.

Eat wisely, be happy, and live long!

The information contained in this article is for educational purposes only and is not intended to medically diagnose, treat or cure any disease. Consult a health care practitioner before beginning any health care program.

Low fat - Contains less than 3 grams of fat per serving.

Lite - Contains 1/3 calories or 1/2 fat per serving of original version or a similar product.

No calories or calorie free - Contains less than 5 calories per serving.

Low calories - Contains 1/3 calories of original version or a similar product.

Sugar free - Contains less than 1/2 gram of sugar per serving.

Reduced sugar - at least 25% less sugar per serving than reference food.

No preservatives - Contains no preservatives (chemical or natural).

No preservatives added - Contains no added chemicals to preserve product. Some of these products may contain natural preservatives.

Low sodium - Contains less than 140 mgs of sodium per serving.

No salt or salt free - Contains less than 5 mgs of sodium per serving.

High fiber - 5 g or more per serving (Foods making high-fiber claims must meet definition for low fat, or level of total fat must appear next to high-fiber claim).

Good source of fiber - 2.5 g to 4.9 g. per serving.

More or added fiber - Contains at least 2.5 g more per serving than reference food.

With a little practice, you will be able to put your new found knowledge about food labeling to work. Reassess your diet and decide what needs to be changed. Start by eliminating foods that don't measure-up to your nutritional wants and needs, and replacing them with more nutritional substitutes.

And while you're at it, visit FDA website and learn about new labeling requirements, including those for "trans" fat. Like saturated fats, trans fats can raise levels of low-density lipoproteins (LDL) and increase your risk of heart disease. The "Nutrition Facts" panel on food packaging must provide this information beginning January 1, 2006, but most manufacturers will start providing it sooner.

The information contained in this article is for educational purposes only and is not intended to medically diagnose, treat or cure any disease. Consult a health care practitioner before beginning any health care program.