Homemade Diets

Diet is a pattern of eating that may or may not maintain a healthy body and which may also lead to gaining or losing weight. One of the reasons that books on diet are popular is that keeping track of what's good for you takes time and effort. It can, however, be done successfully if you're willing spend a little time studying your diet and making some educated improvements.

Know Thyself

• Begin by doing an inventory of what you eat. Keep track of what, how much and when you eat for a week. In order to design your own diet successfully, you'll have to be brutally honest, even if it means actually measuring how much ice cream you enjoy during the late news. Read the nutrition labels on food packages. Most information is based on serving sizes of about four ounces or half a cup. Some drinks may be a cup. Most snack-food item packages contain more than one serving. Learn to read those nutrition panels before digging into the contents of the containers they grace. Keep track of your exercise patterns. You may find yourself walking the dog more frequently---so much the better for both of you.

Diet vs. Nutrition

• Diet is what we eat; nutrition is what we get out of it. Now that you know what you eat---your diet---find out what you're getting out of it. Organizations such The American Dietetic Association and the Mayo Clinic publish nutrition information and sample menus for different ages, diet preferences and medical conditions. What all diet plans have in common is that they start with the "food pyramid," a graphic comparison of types of food needed by human bodies. The 2009 U.S. Department of Agriculture (USDA) pyramid features a balanced 2,000-calorie diet, containing six ounces of grains, 20 ounces of vegetables, 16 ounces of fruits, three cups of dairy products and 5.5 ounces of meats, fish or beans. Calories are a measure of how much work it takes to burn the food we eat---a measure of how efficiently your body meets its needs. According to the USDA, it takes 30 to 60 minutes of physical activity "most days of the week" to prevent weight gain, using these food values. So why can't we just eat less? Because the body requires the nutrients in these foods to function and make new cells to replace the millions that die every day. Your challenge is to assemble a diet that provides all the nutrition your body needs within the limit set in calories.

Other Considerations

• Fats and sugar add calories without nutritional value, and many of us consume too much sodium in salt. Avoid exotic opinions; it's better to base your diet on people who have done the scientific research to justify their advice. Once you understand nutrition, assemble a diet containing foods you like, can afford and can find in your local grocery. Spread food consumption out evenly over the day (many sources suggest five or six meals instead of three) to keep your body burning calories. Design your plan and try it out for a few weeks; then make adjustments if needed. Finally, before beginning a diet with a goal of losing or gaining weight, consult a medical professional like a nutritionist or your physician to make sure that your plan is sound and that you have no underlying medical problems.