Ever notice that supermarkets are installing more and more bakeries, rotisserie chicken grills, salad bars, and snack-food stops? Ever wonder why? It's to entice you to buy and eat, and buy and eat some more.

Smells have the power to make us purchase, especially if we're shopping on empty stomachs. When we sniff something appealing, the odor receptors in our noses send messages to our limbic systems, which control our emotions, memories, and sense of well-being. Freshly baked bread remind of you of the warmth of mom's kitchen? Well, then, you don't stand a chance.

And there you have it: Another reason to shop on a full stomach. Already we've got the lure of everything lining the shelves. Add the aroma of a batch of fresh bakery brownies, and you might as well just slap those calories on your thighs.

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People buy roughly 30 percent more when they shop with big grocery carts, says Sunday's Parade magazine. The bigger the cart, the more likely we are to stuff it full of stuff we probably don't need.

Why can't we just get what we need, regardless of cart size, without filling it to the brim. It all comes down to psychology. Consumers become self-conscious if their big shopping cart contains only a few things. It's as though we expect other shoppers to frown upon us. Why? I'm not sure. Also, when our carts are large, the dopamine levels in our brains increase, causing us to fill every square inch of space. Dopamine is an addictive brain chemical -- it increases in anticipation of any kind of reward. Give it a big cart, then, and watch out.

Next time you're at the grocery store, forget the cart. Grab one of those small shopping baskets with handles or use one of your reusable bags. Only need two or three things? Hold them in your hands and take them directly to your friendly cashier. And don't be temped by the check-out aisle. It's as problematic as that big cart.

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What and how does America really eat? Last Sunday's Parade magazine spills the beans in an interesting article about the diet habits of those who live in the United States.

Seems more and more folks (48 percent of respondents, to be exact) are eating at home nowadays, thanks to the rising cost of restaurant meals. They're also eating fewer store-bought fruits and veggies -- same reason, rising costs. The good news, though, is that they're planting their own gardens and picking the fresh stuff right from their own back yards. Red meat? Not so popular anymore. Either are non-essentials, like expensive pasta sauce. Here are some other fun facts.

• 33 percent ignore expiration dates.
• 54 percent brew coffee at home or work.
• 71 percent always wash fresh fruits and vegetables before eating.
• 21 percent won't go more exotic than sushi.
• 53 percent would pick up and eat off the floor hamburgers, hot dogs, pizza, ice cream cones, or pretzels, as long as these items aren't there for more than five minutes.
  

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Dilemma: A pal or a loved one is heaving around a bit too much weight. You're worried this person is tipping the scales in a dangerous direction and you want to help. Appropriate? Or not so much? Parade magazine says if done the wrong way, approaching the topic can hurt feelings and lead to resentment. But with some tact, a little nudging isn't such a bad idea. Here's how to do it.

• Well, don't nag, that's for sure. No teasing either, no mater how mild. Encouragement is the key.
  
• Stress that you care about your friend or family member's health. Talk benefits – like a lower risk of disease and higher self-esteem.
• Promise you'll be a partner in fitness. Exercise is more fun with a buddy, but it also increases the chance of success. We're all less likely to quit when someone else is in the game with us.
• Trash the temptation. If you live with your special someone, rid the cupboards of diet derailers -- chips, cookies, cupcakes, soda -- and work together to plan healthy meals.
• Motivate. Offer incentives, like compliments or gifts – how about a pedometer, a personal training session, or an offer to watch your pal's kids while he/she works out?
• Lead the way. Be a good role model by practicing good diet and fitness habits. And when roadblocks get in the way -- and they will -- just get back on track, together.

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Due to a large school population and loads of classes that must eat lunch, my kids' school features lunchtimes beginning in the wee hours of the morning. My kindergarten boy eats at 9:35 AM; my second-grader at 10:30 AM. At first, this caused me some distress, until I started viewing these time slots as opportunities for healthy morning snacks. My guys are home by 2:00 PM so I just feed them again then. Plus, they get an in-class snack before dismissal so they are not starving when they land in our kitchen.

I'm often at a loss for what to pack for these early meals. Today, my young one got low-fat cottage cheese, peanut butter on crackers, watermelon, and some flavored water. His big brother got virtually the same package, but with yogurt instead of cottage cheese. I'm always on the hunt for variety, though, especially since my boys don't love sandwiches. Parade magazine offers up some help with an article called Lunchbox Eats Worth Bragging About. Check out this healthy brown bag menu.

• Honey-Glazed Turkey, Apple and Cheese Sandwich on Whole-Grain Bread
• Carrot, Raisin and Pineapple Salad
• Seedless Green Grapes
• Sun Chips (2.8-ounce bag)
  
  

There are more here, complete with recipes for nutritious noshing.

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