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     by K. Aleisha Fetters

     A tub of rocky road may be the best bandage for a broken heart and the drive-thru may be quick fix for a busy schedule, but habits like these can cause your bathing suit size to double and your health to plummet. So what's a girl to do?

     Eat healthy. According to a Consumer Reports survey out this summer, 41 percent - 90 million - of the American adult population is trying to lose weight and their average goal is a whopping 37 pounds. According to Walter Willett, professor of epidemiology and nutrition at the Harvard School of Public Health, the best way to reach your goal is by exercising and eating right.

     First of all, "women need to decide that eating healthy is important to them," according to Health Works for Women. If you aren't dedicated to improving and maintaining your health, it's not going to happen. "Willpower, that's the number one thing," Health Works reports. It suggests making a list of the reasons why you want to each healthier and post it in a visible spot, say, on the refrigerator.

     Another pitfall for many aspiring healthy eaters is not looking ahead, according to Kathryn Martyn, M.NLP, author of 6 Steps to Ending Bad Eating Habits. Many dieters are so tickled with their decision to start eating healthier, they don't stop to think what could get in their way. For example, if you choose to not eat after 7 p.m. and your husband doesn't get home until 8 p.m., that's a problem. Coming up with a plan to tackle these obstacles is key to reaching your healthy eating goals.

     Once women are committed to their cause, they need information on how to do this (see sidebar). They also need to start small, Health Works reports. Taking on a lot at one time is a sure-fire way to get overwhelmed with a healthy diet. Pick one goal to work on each week, such as switching to low-fat milk or bringing a snack to work instead of grabbing a candy bar from the vending machine. Gradually build your list of to-do's and not to-do's and in no time you will have a well-balanced diet.

     Women also need support. Tell your family and friends you are eating healthy and ask them to encourage you. You also can find a friend who is trying to change her eating habits to join you in your mission. You can share your steps and progress, helping to keep both of you motivated.

     This time, you might actually put down the rocky road.

     What Should a Daily Diet Include?

     > Aim for eating at least five portions of fruits and vegetables a day. That's a portion, like one apple or one cup of fruit juice. And there's no use cheating, because juice only counts for one serving, no matter how much you drink.

     > Eat your carbs. Grains make up the bottom section of the food pyramid, after all, but make them healthy choices. Choose whole-grain, wholemeal, brown or high fiber whenever you can.

     > Eat moderate amounts of lean meat, fish and eggs. Fish is a good source of omega-3 fatty acids, which can help prevent heart disease.

     > Monitor your dairy. Calcium can prevent osteoporosis, to which women are prone as they age.

     > Drink plenty of water. We need to drink at least eight glasses of water daily. If you're physically active, drink an extra one to three extra glasses.

     > Avoid "empty" calories. We know it hurts, but put down the candy bar. Pick up a more nutritious snack such as raisins, nuts or fruit.

     > Although we all need sodium, packaged foods are adding whopping amounts of sodium to our bodies, so eat fresh foods whenever you can.

Article appears as published in the IW issue.