Let’s say that after a review of the Food Guide Pyramid and the USDA’s dietary guidelines, you have determined that your nutritional intake in not up to par. Don’t worry-there is time to make some changes. The key is to make only a few changes at a time. Trying to change your entire diet at one time can be frustrating and discouraging. Start with simple goals-such as eating at least three meals a day, eating two servings of fruit per day, drinking eight glasses of water each day, or walking thirty minutes three times per week-and work your way up from there. Once you have mastered one set of habits, move on to the next. Be sure your goals are realistic, specific, and attainable. “Eat more fruit” is a noble goal, but it might help to make one that’s more specific, like goal is “Eat two servings of fruit each day.”

To aid in your endeavors, find a way to monitor yourself, such as a food journal. Self-monitoring has been shown to help change a behavior in the desired direction. Keep in mind that it takes at least twenty-one days to actually change a habit-be patient. Use your food journal to write down everything you eat and drink throughout the day; this can help you stay committed to your goals of eating a healthier diet. Write each item down as soon as you have eaten it. That way you won’t conveniently forget to take note of certain foods at the end of the day. Keep track of your exercise habits and how much water you drink, too.

Before You Becomes Pregnant

There are several dietary guidelines that everyone should follow, but there are also specific guidelines for women who are planning to become pregnant. In the months before a woman becomes pregnant, her nutritional intake can be a key factor in the outcome of the pregnancy. The foods she eats and the vitamins and minerals she takes will help ensure that both she and the fetus have the nutrients required right from the very start of the pregnancy.

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