Nutrition professionals recommend that snacks contain about 200 calories. Combining complex carbohydrates and heart-healthy fat with protein gives snacks the staying power to keep you energized. A great way to create a balanced snack is to pick a healthy food and pair it with nutrient-packed dips or toppings. Below are a few examples of healthy dippers and spreads or toppings to enjoy with them.

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We asked MyFoodDiary members what advice they would share with someone starting their weight loss journey. This is what they told us.

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Many canned soups have over 800 milligrams of sodium per cup. By making your own soup with fresh ingredients, you eliminate preservatives and can control the salt content. Stir up a pot of this quick soup on Sunday and enjoy it for lunch throughout your week.

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The direct link between water intake and weight loss is a topic of debate. While the belief that water flushes fat from the body lacks scientific support, some studies indicate water can influence your weight in other ways. These are a few things we know about water, hydration, health, and weight loss.

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Planning healthy meals for your week doesn't have to be overwhelming. Incorporate some of these ideas for make-ahead meals that will help you put nutritious food on the table despite a busy schedule.

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Enjoy this bean dip at your next party for a smart snack choice. It's low in saturated fat and ideal for dipping fresh vegetables, spreading on pita bread, using as a vegetarian sandwich spread, or filling a healthy quesadilla.

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Maintaining a healthy body weight is important, but it should not be confused with physical fitness. Being thin alone does not protect you from health conditions associated with a sedentary lifestyle.

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When gaining strength and improving fitness, hitting a plateau is common. Don't let it discourage you. Here are a few ways to break through and continue making progress.

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In addition to being rich in vitamins A and K, asparagus contains saponins, which have anti-cancer properties and may help improve blood pressure. Asparagus also contains a prebiotic called inulin that promotes a healthy digestive tract.

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Flexible muscles and joints allow you to move more easily without pain and stiffness. Everything from daily activities to intense workouts becomes easier with improved flexibility. Hold each daily stretch for at least 20 seconds and repeat it 2 to 3 times.

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