Lonely day

Believe it or not, the color of your dishes might make a difference in how much food you serve yourself. The more the food blends in with the plate color, the more chow you’re likely to take, research shows. So consider using plates in a different hue.

If you’re trying to lose weight, seeing food on TV could make you want to snack. People on diets eat more candy while watching food-related shows than when watching food-free programming, research shows.

It’s easier to buy junk food and desserts when you pay with plastic. Something about handing over cold hard cash gives people pause. For instance, when high schoolers were told to use cash to pay for less-healthy foods like cookies, they thought twice about it, and often grabbed healthier fare, researchers found.

Whether you’re having a meal at home or choosing from a cafeteria line, load your plate with the healthiest items first. Diners at buffets tend to take larger servings of the first few foods they see, a study shows. So, think before you start piling up your plate. Dish up veggies or whole grains before fattier meats and sides.

Maybe you’ve heard you shouldn't shop for food when you’re hungry. Well, you might want to pop in a piece of sugarless gum before you head down the aisles, too. While chewing gum, people felt less hungry and had fewer junk-food cravings, according to two studies. As a result, they bought fewer high-calorie snack foods, like chips, and brought home more healthy options, like vegetables.

Thumbs Up: Grilled chicken, chicken fajita pitas, turkey sandwiches, baked chips, or frozen yogurt.

Thai food offers heart-healthy sauces and fresh vegetables. But saturated fat hides in foods fried in lard and coconut oil.

Follow these healthy eating tips:

Order a thin crust.
Pile on vegetable toppings, and skip the meat.
Ask for extra sauce -- and half the cheese.
Start with a salad.

Pasta is the essence of Italian dining. But it can be a saturated fat-and-calorie disaster!

Thumbs Down: Chips, fried tacos, refried beans, quesadillas, and chimichangas. They're loaded with saturated fat and sodium.