First Steps Toward Change

• Consulting a registered dietitian in conjunction with your physician is a smart way to map out the changes necessary in your current lifestyle that will lead you down the path to healthier living. A complete physical and a battery of tests to check for heart disease, cholesterol levels and diabetes will enable your dietitian to create a meal plan specific to your needs.
  
  According to the American Dietetic Association (ADA) if you want to eat smart, "A registered dietitian can help you sort through misinformation; learn how to read labels at the supermarket; discover that healthy cooking is inexpensive, learn how to eat without ruining your diet plan and how to resist workplace temptations."
  
  An ADA nutrition fact sheet "Eat Your Way to Better Health" suggests that "taking small steps [at first] can help you create healthy habits that will benefit your health now, and for the rest of your life."
  
  

Get Moving

• Daily physical activity is essential to a healthy lifestyle. Education, diet and nutrition are only part of it. You've got to get moving--even if you start with a ten-minute walk every day, you are exercising your muscles, especially the most important one, your heart. Exercise raises your metabolism and enables you to burn calories more efficiently.
  
  Consulting with your physician about how much physical activity is right for you will give you a guide and goals to set. As you make gradual changes in your daily lifestyle--better nutrition and diet--energy levels will increase and exercising will become easier and more enjoyable.
  
  A July 2009 article published by Mayoclinic.com entitled "7 Benefits of Regular Physical Activity" states that if you "[w]ant to feel better, have more energy and perhaps even live longer? Look no further than old-fashioned exercise."
  
  

Know Thy Self and Know Thy Nutrition

• Getting educated about your basic nutritional needs goes beyond your physician and dietitian. Learning about what you put into your body is another lifestyle change that should eventually become second nature. There are numerous resources available online and at your local bookstore. Good nutrition does not have to be complicated. The ADA's website holds a wealth of information and resources, no matter what your dietary needs, age or weight. See the Resources section for a link.
  
  

The Basics

• Think in terms of the basic food groups--grains, vegetables, fruits, dairy and meat and beans. Eat foods that are nutrient rich and low in fat. The USDA recommends eating at least three and a half ounces of whole grains, three cups of vegetables, two servings of fruit, three cups of low-fat dairy products and six ounces of lean meats and beans daily. Your individual needs may vary, depending on your weight and your health. Your physician or dietitian will determine the exact plan that is right for you. However, it never hurts to think about eating right even before you visit the doctor or dietitian.