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It's
possible to be your own nutritionist
January 18, 2007
Suzanne Havala Hobbs
In
the ideal world, we’d have access to a personal chef,
trainer and dietitian. That’s because it takes a high
level of commitment – and support – to eat well,
get into shape and stay fit.
A few people can afford to hire that kind of help, but most
of us can’t. Even if you had the means, it can be a
challenge to find qualified, competent health professionals
and fit frequent appointments into a busy schedule.
That leaves a do-it-yourself approach the only practical solution
for most people. Is it possible to be your own nutritionist?
The short answer: You can do some of it yourself very effectively.
If you have health problems, though, get advice from your
doctor before making any substantial changes in your diet
or exercise habits. People with diabetes or kidney disease,
for example, need individualized, therapeutic diet counseling
from a registered dietitian.
Most people, however, can benefit from some simple, supportive
measures that can be self-imposed without much – if
any – technical expertise. Here’s where to start:
* View the whole picture. Keep a food diary for a period of
days or weeks – or indefinitely. Just logging what you
do on a regular basis will make you more aware and careful
about what you’re eating. Beyond that, keeping a log
of not only what, where and when you eat but how you feel,
who you are with, and how much exercise you do can make you
aware of patterns of behavior to target for change. For a
low-cost food diary, a pen and pad of paper or spiral-bound
notebook will do. Online diaries are also available. For a
small monthly fee of $9, for instance, www.myfooddiary.com
will tally your daily intake of calories and nutrients and
monitor how much you are expending with exercise.
* Get reliable information. My favorites include Nutrition
Action Healthletter, published by the Center for Science in
the Public Interest, and Nutrition Source, a Web site maintained
by the Harvard University Department of Nutrition. You and
your friends might also consider forming a book group to read
and discuss books such as Eric Schlosser’s Fast Food
Nation, Food Politics by Marion Nestle and Six Arguments for
a Greener Diet by Michael Jacobson.
* Make a plan, and monitor your progress. Think through a
set of steps for behavior change and a realistic timeline
for achieving them. Take a brisk, hour-long daily walk on
your lunch break? Eat at the table instead of in front of
the TV? Measure your success by new skills you master, behaviors
you change, and the trend over time on the scale or by how
your clothes fit.
* Include gentle exercise. No matter what your fitness level,
most people can engage in gentle stretching and strengthening
exercises such as yoga and Pilates. In addition to the physical
benefits, these exercises can reinforce healthier habits by
making you more body conscious and improving the way you feel.
* Get support. Enroll in Weight Watchers, or form your own
support circle. Use the buddy system. Walk or take a cooking
class with a friend. Expand your band of buddies and pair
up with different friends for different activities. Surround
yourself with people who are committed to the same lifestyle
changes and you’ll find it easier to make progress.
The do-it-yourself approach may not always substitute for
the help of a qualified health professional. You may at times
need advice tailored to your specific conditions and answers
to questions only your health care provider can supply.
But there’s a lot you can do on your own affordably
and effectively. And that’s a great place to start.
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