1) Medline Plus - http://www.nlm.nih.gov/medlineplus/foodnutritionandmetabolism.html

2) Food and Nutrition Information Center - http://www.nal.usda.gov/fnic/

3) McKinley Health Center - http://www.mckinley.uiuc.edu/

4) USDA Nutrient Data Laboratory - http://www.nal.usda.gov/fnic/foodcomp/

Remember, key to weight control is to be healthy, happy and fit. You must understand which foods will provide these three, all-important elements. Believe it or not, there are foods which you enjoy that are actually good for you!

Incredibly, many overweight people actually do not eat enough! Listen to your body, not your mind. Your body knows when it has had appropriate amount of food and, more importantly, appropriate amount of nutrition. Because many people do not understand nutrition, they eat food that does not supply sufficient nutrients to body. They will feel hungry even after a large meal because theirs bodies are "starving" for proper nutrition. For this reason, most diets do not work or individual cannot stay with diet because it is an unnatural way of eating. Your body literally believes it is starving; therefore, it will take actions to survive famine. It is a self-preservation mechanism, if you will. The body begins drawing off your muscles and stores fat for later use in event that it does not receive necessary nourishment for an extended period of time. When a person finally falls off diet (which is inevitable), they gain back all lost weight and, in many cases, even more! The reason is because it takes body sometime to adjust from its self-preservation mode, so all food that is consumed is stored as fat while your body continues to draw from muscle.

There is no such thing as losing weight fast. It will take 3 to 6 months (or more depending on amount of weight loss needed),to lose a significant amount of weight. The good news is that once you have lost weight, you should not gain it back because you will have learned about food you eat.

Yes, you have heard it before and you are now going to hear it again - exercise! Even a small amount of exercise (1/2 hour per day, 3 days per week) will greatly accelerate weight control.

If you feel like having a snack or something sweet, have it. Your body is telling you it needs something. Of coarse, it would be better to eat a piece of fruit rather than a candy bar. However, either is preferable to over-eating at your next meal or agonizing over decision to indulge urge.

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The idea with healthy snacking is that when hunger strikes (or what you think is hunger), no matter where you are you'll now have healthy snacks handy. No more having to buy a candy bar because you're famished. My choices for healthy snacks won't suit everyone, but that's fine. Choose other things that would work better for you. I enjoy things such as jerky, whole grain rolls or bagels, yogurts, and fresh fruits as I mentioned earlier. I almost always have an apple nearby.

The idea is that it's not that you couldn't wait, but what has forestalling your hunger done for you so far? It tends to set you up for later binging and out-of-control snacking. Eating a few healthy snacks during day can end that pattern once and for all.

Here's a plan: Think of one or two fresh foods you could carry in a big or small cooler and then do it. As I'm writing this I'm a little hungry and I'm starting to think about having a snack. I might eat an apple, a banana or some jerky because they are all within my immediate reach. That's far better than not eating anything now, but instead deciding to "wait it out," while I start thinking about cookies and cake and pizza and other fast foods I can grab on way home.

Going all day in a hungry or denied state sets you up for late night binging and out-of-control snacking. You'll never be able to make up for earlier deprivation. Why bother. I've never met anyone yet who got fat from eating too much fruit, so be brave and give this idea a chance.

Kathryn Martyn, Master NLP Practitioner, author of the free e-book: Changing Beliefs, Your First Step to Permanent Weight Loss, and owner of http://www.OneMoreBite-Weightloss.com