Treating yourself with occasional food rewards ‑- is it okay to cheat now and then? We asked our Dream Team panel of experts to weigh in on eating whatever you want (once in a while).

Life is about more than restrictive diet plans! Figuring out how to balance the foods we love with health and weight goals is the key for long-term success. For some people that may mean choosing an over-the-top piece of gooey, rich chocolate cake once each week instead of every day. For others it may mean enjoying dessert only when they eat out. The amount of these "forbidden" treats that we eat can be balanced with exercise and eating from a variety of healthier choices so that we can meet our goals and still enjoy favorite foods.

As far as rewards, I encourage people to brainstorm about non-food options. Stuck to your exercise plan for the past week? Instead of celebrating with an ice cream sundae, buy yourself a new piece of workout wear. Kept food records faithfully for a month? Relax with a sensuous bubble bath or reward yourself with an invigorating massage. Why spoil your success with unwanted calories?

Treating yourself is a must. But I definitely wouldn't say it's okay to eat whatever you want a few days a month, on the off chance that what you want is to devour five pizzas and a boatload of french fries. You can do a lot of damage in just a few days. But I do think it's okay to splurge a few times a month. Go out to dinner and order dessert. Eat lasagna. Have a buttered roll (not necessarily all at once).

As for candy once a week ‑- well, that depends on your definition of "have candy." I sometimes have candy more than once a week ‑- but I'll have one Tootsie Pop, instead of swallowing a few Twix bars or half a box of Godiva truffles. Everything in moderation. And if you know which treats are better for you (I recommend the low-fat or fat-free stuff ‑- gummis, lollipops and the occasional Tootsie Roll), then you're okay with a little candy every now and then.

I believe in living by the 90/10 rule: Do what you should do 90 percent of the time and don't worry about the other 10 percent. Everyone wants to let go a little and enjoy a treat. After all, food isn't just about carbs, fats and proteins ‑- it's about enjoyment and pleasure. For some people the strategy of having one or two days a month to relax their eating rules (or even once a week) can be a big help in staying on track the rest of the time. You just have to make sure you're the kind of person who won't backslide after a "day off" from moderation. I also believe that it's important to find a way to keep the foods you love in your life so you never feel deprived. Most people can't successfully banish their favorite foods completely without eventually going nuts and overeating. A successful diet lifestyle change has to be something you can live with long-term.

Treating yourself is very important in any successful workout or diet program. Good treats for reaching specific goals would be non-food rewards like a massage or pedicure. However, if it's chocolate cake or a bowl of pasta you love, it's fine to allow yourself to indulge once every one or two weeks. Plan out your "cheat," and remember to control your portion size ‑- anything is okay in moderation. That way you don't feel totally restricted and are more likely to stick with the program. If you totally deny yourself your favorite food, often you will eat everything else in sight, which is much worse than eating a small piece of cake. So enjoy every now and then!