Eat Right Flash!

These nutrition and fitness flashes from Self magazine are meant to keep you reaching for your goals while giving you a boost about all the things you are doing right!

1) Number crunching - There is more to weight loss than calculating your calories, recent studies show. Women who added apples or pears to their daily nutrition lost more pounds than those who added oat cookies, even though all three are about 200 calories, a study in the journal Appetite shows. Fruit has fewer calories per bite, so women munched on larger servings. This may have helped them eat less during the day.

2) Full factor - Spoon yogurt, don't sip it and you'll feel more satisfied, according to a study in the International Journal of Obesity. Thicker liquid-based foods are more satiating than their watery counterparts. So, opt for choices like low-fat Greek yogurt, which is more solid than most types.

3) Appetite turnoff - Feasting in front of the TV can lead to overeating after the credits roll, a study from the University of Birmingham in England shows. People who chewed and viewed during the day took in more calories than those who didn't, although all had identical lunches. Distracted diners may not recall how much they munched, making them likely to eat extra later.

4) Lookin' good! - A healthy nutrition plan could aid your eyes. People with the lowest amounts of antioxidants in their bloodstream were more prone to retinal deterioration, which can dull vision, an analysis of more than 4,000 people in the Archives of Opthalmology reports. A sight-saving salad with vitamin C from oranges, lutein from dark leafy greens and vitamin E from sunflower seeds is a great start.