Obviously, the best treatment plan for poor nutrition is to change your diet. Most Americans eat too little of what they need and too much of that they don't. For many women, decreasing fat and sugar consumption and increasing fruit, vegetables and grains in your diet can make a big difference. Many women also need to boost consumption of foods containing fiber, calcium and folic acid. Compare your diet to that suggested by the food pyramid and compare your nutrient intake to the suggested daily levels. Adjust accordingly, and you may be able to dramatically improve your health.

Health care experts haven't reached a consensus on the issue of vitamin and mineral supplements. Many say that if you are healthy and eat a well-balanced diet, you don't need any. But not all of us eat a well-balanced diet. And sometimes, you may follow a nutritious diet and still be deficient. Many women fail to get the adequate amount of vitamins and minerals. Stress increases your need for vitamins and minerals, especially C, B-complex and zinc.

Specifically:

• Women of childbearing age should take a folic acid supplement to reduce the risk of certain birth defects if their baby if they get pregnant.

• Many women and adolescent girls don't get adequate calcium, which is critical to healthy bones and avoiding osteoporosis.

• Women with diabetes may want to talk with their health care professional about supplementing with chromium, which some studies suggest may enhance control blood sugar.

• Vegetarians, especially vegans, may want to consider supplements to obtain nutrients they aren't getting from their diets.

In most cases, a multivitamin with minerals meeting 100 percent of the daily reference intakes (DRIs), with minerals is adequate. Consult your health care professional if you have questions.

Dieting to Achieve Your Ideal Weight

If you are considerably over your ideal weight, you and your health care professional may consider a weight-loss program. But be realistic. Popular culture says that losing weight is simply a matter of willpower, but that's not really true.

The American Society of Bariatric Physicians maintains that obesity results from a complex interaction of genetic, behavioral and environmental factors; this interaction causes an imbalance between energy intake and energy expenditure. Accordingly, any weight-loss program should include an exercise and behavioral component.

Something else to remember: 90 percent of dieters who lose weight regain all or part of it within five years, and the consequences can be even worse than simply being overweight. Those who exercise regularly as part of a weight loss diet and maintenance program are more likely to keep the weight off. Also note that an overly restrictive diet can lead to more overeating, a natural reaction to food deprivation.

• If you do decide to diet, you still need to maintain good nutrition. You want to cut back on calories, not nutrients. And while you want to reduce fat, don't eliminate it entirely. Some studies suggest that older women who maintain a higher body-fat percentage are less likely to suffer from osteoporosis and other conditions associated with menopause. Fat cells also retain estrogen, which helps maintain the calcium in your bones. Younger women should be careful, too: a low body fat percentage can lead to infertility; below 17 percent may lead to missed periods, also known as amenorrhea.

• Don't take dramatic steps alone. You need to work closely with an experienced health care professional to lose weight, particularly if you have other medical problems, plan to lose more than 15 to 20 pounds or take medication on a regular basis. An initial check-up can identify conditions that might be affected by dieting and weight loss. Make sure you find out how much experience your health care professional has dealing with nutrition. It's not always well covered in medical schools. You may want to talk to a registered dietitian before embarking on a diet.

• Slow and steady wins the race. Your weight-loss program should be geared toward slow, steady weight loss. Unless your health care professional advises otherwise, don't plan to lose more than a pound or so per week. And don't be deceived by an initial rapid weight loss; that's just "water weight" loss as your body tissue releases retained water.

• Focus on the long term. Diets fail when people fall back into poor eating habits; maintaining weight loss over the long term is exceedingly difficult. Most people regain as much as two-thirds of weight lost within one year, all within five years. In fact, some studies indicate that 90 percent of all dieters regain some or all of the weight originally lost within five years. Your program should include plans for ongoing weight maintenance, involving diet, exercise and a behavioral component. While there are some physical reasons for obesity, there are also behavioral reasons for excessive eating. For example, many women use food as a source of comfort (perhaps to deal with stress). For these women, a weight loss program with a behavioral component will offer other alternatives to replace food in this role.

• Be a careful consumer. Evaluate diet books, commercial weight-loss programs and medications carefully. Before you sign up with a weight-loss center, get a detailed statement of fees and costs of additional items, such as dietary supplements and food.

Pregnancy

Nutrition is particularly important during pregnancy to insure your health and the health of the baby. It's normal to gain weight during pregnancy—not just because of the growing fetus, but because you'll need stored fat for breastfeeding. The Institute of Medicine recommends a gain of 25 to 35 pounds in women of normal weight when they get pregnant; 28 to 40 pounds in underweight women; and 15 to 25 pounds in women who are overweight when they get pregnant.

Pregnancy is not the time to diet. Restricting your calories during pregnancy can result in a low birthweight baby, which increases the risk of physical and developmental problems.

You should eat a healthful, well-balanced diet during pregnancy. However, you should avoid certain foods, including raw or undercooked fish, poultry and meat, raw or partially cooked eggs or foods containing raw eggs, unpasteurized juices, raw sprouts, unpasteurized milk products and some soft cheeses (cream cheese is okay). Avoid deli meats and frankfurters unless they have been reheated to steaming hot before eating. To prevent food-borne illnesses, take the following precautions:

• Clean your hands and food contact surfaces in hot, soapy water, and wash fruits and vegetables well. Don't wash or rinse meat or poultry.

• Separate raw, cooked and ready-to-eat foods while shopping, preparing or storing.

• Cook foods to a safe temperature to kill microorganisms

• Chill or refrigerate perishable foods right away, and always defrost foods properly—never defrost foods at room temperature or in hot water; instead, defrost in the refrigerator. And only defrost foods in the microwave that you plan to cook right away.