So far, in the BodyWise column, I've talked a lot about the importance of exercise and given you some tips on becoming more active and starting a walking programme.

Hopefully, by now, most of you are making an effort to incorporate activity and exercise into your lifestyle. That's a great start! But, of course, there is another big piece of the puzzle that we need to address. In order to achieve a balance in your lifestyle that will benefit your body, you must also learn how to make healthy food choices. For the next few columns, I will arm you with some facts, tips and suggestions that should help you improve your nutrition habits.

The first thing we need to do is change your definition of the word `diet'.

When using the word diet, most of us are referring to this strict regulation of food. This is actually based on one of the definitions of the word `diet' in the dictionary: "a regulated selection of food, especially as medically prescribed.'' However, another definition of `diet' is: "food and drink usually or habitually consumed.'' Unless you suffer from a medical condition or allergy that requires a regulated diet, we should all focus on the second definition of the word.

Dieting, in the commonly used sense of the word, is not a positive thing -- restricting your food intake by following a strict diet can have negative psychological consequences. How many of you have gone on a strict, controlled diet, been `good', avoided `bad' foods, and lost weight only to fall off the `diet' and regain all the weight you lost. This is a frustrating, discouraging and demoralising cycle.

According to the July/Aug 1999 issue of IDEA Personal Trainer magazine, "any dieting and obesity researchers hypothesise that the increase in obesity evident since the 1970s is a direct result of the dieting ethic that began to dominate societal consciousness at that time''.

They feel that part of the reason for this increase in obesity is that food restriction has been proven to prompt binge eating. For some reason, when we believe that we are not supposed to have something, we want it more than ever; it can become a consuming thought until we give in and end up gorging on the forbidden food. However, if we had never considered this food a bad food, we may never have craved it in the first place.

And what if you do have a craving for Doritos or ice cream or chocolate cake? Indulge yourself; have a small portion of the food that you crave, and chances are you will be satisfied and not crave that food again for months. Forbidding yourself certain foods takes all the enjoyment out of eating. It is possible to eat a balanced diet without giving up all the foods that you enjoy. Just make sure you get all your fruits and vegetables and other nutrients in throughout the day; don't skip a meal because you had a piece of cake! Your body still needs all of the necessary nutrients to stay healthy. So change your definition of `diet'. Plan to eat your favourite foods in moderation, and when you do eat them, don't feel guilty about it -enjoy every mouthful to the fullest! This is the first step on your journey to becoming nutritionally Body Wise!