With the New Year upon us, here are four potential landmines to watch out for as you plan how to nourish yourself each day.

Be Aware of:

Science Fair Projects: This is the term used for the processed foods that often contain refined sugar and unhealthy fats, as well as a boatload of chemicals. Just for grins, go to your grocers and pick up any box, bag or bottle of a processed food. It could be anything from a frozen entrée or dessert to a box of cookies or crackers or a beverage.  Read the label and notice hidden traps. For instance, it may not say sugar, but dextrose, fructose and sucrose are all sugars. Watch out for lots of sugar (4-5 grams of sugar = 1 level tsp sugar). Partially hydrogenated fats are associated with heart disease. Pay attention when the label says "trans fat-free" because many foods will still have up to half a gram of trans fat per serving. It'll show up on the label as partially hydrogenated fat. Other ingredients to look for are monosodium glutamate (MSG is a flavor enhancer and is associated with unpleasant symptoms such as headache, flushing and fluttering heartbeat); sodium nitrite and sodium nitrate (meat preservatives possibly associated with cancer risk); artificial sweeteners (moderation is fine, but watch out for consuming too much); and, make sure that the food has real whole grain in it by noting that one serving of the food delivers no less than 3 grams of fiber. The bottom line is watch what you're putting in your mouth.

Skipping Meals or Snacks: It's important to concentrate on the quality and quantity of the food you eat every day. It's equally important to remember the frequency or timing of your nutrition. Ideally, you'll try to have something to eat roughly every 3-4 hours beginning with breakfast and ending with dinner. If you get up early enough in the morning, than having a mid morning snack like a piece of fruit or a small yogurt is great. Don't forget your mid afternoon snack. Put away the pretzels (crunchy air and devoid of good nutrition) and instead grab a high protein yogurt (examples include: Greek Fage or Icelandic Skyr) perhaps with a tablespoon of chopped walnuts or sliced almonds; low fat peanut butter on a thick WASA type of multigrain cracker; a low fat string cheese or two with an apple; or, a protein shake. If you remember your mid afternoon snack, you'll be able to control your appetite and hunger for dinner. Looking at meals, research shows that the number one predictor for achieving and sustaining weight removal is having a healthy breakfast every morning. Notice I said a healthy breakfast and not a glazed doughnut or mountain of muffins. Whole grain cereals like oatmeal, an egg white omelet, a protein shake or a high protein yogurt are the way to go. Don't skimp on lunch and make sure you have at least 4 oz of protein (6 oz for men). Give up the notion of having a  feast for dinner. People who do, pack on the pounds. Try to finish eating before 8:30PM and keep your dinner centered on lean protein, whole grains and veggies, just like lunch.

Piling on the Low-Fat or Fat-Free Foods: The newsflash here is that  a calorie is a calorie and if you eat too many of them, you wear them. Don't load up on low-fat or fat-free foods thinking you're eating healthier fare so you can have more. Read the label and be aware of the calories you're consuming. Low-fat and fat-free foods are not calorie free. Also, when you decrease one nutrient - fat - then you increase the other one - sugar - to make it taste better. It's a fact that since the inception of the "low-fat or fat-free" era in the 1970's, Americans have been consuming an extra 500 calories per day. The result is that men are on average 17 pounds heavier and women 19 pounds heavier than in the late 1970's. How about eating real food but controlling portions? When I eat an oatmeal cookie, it's the real deal with appropriate amounts of protein, sugar and fat. I have one and I'm done and very satisfied.

Drinking Too Many Calories: Be on the lookout for hidden calories floating in the beverages you drink throughout the day. Sipping that fancy coffee or alcoholic beverage can cost you more than 500 calories at a pop. Watch out for the fruit juices, sugared sodas and juice/protein smoothies. Moderation is key here. Again, read the label for a little sticker shock. Make sure you realize that the calories are written "per serving" and many drinks contain 2 servings per container. A myth is that you'll eat less after drinking any one of these options. The reality is that these drinks don't rein in appetite at all. How about drinking more water and tea instead?