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1. How do I get started planning a healthful diet?

   The U.S. Department of Agriculture's (USDA) food pyramid system (www.mypyramid.gov) provides a good start by recommending that the bulk of your diet come from the grain group—this includes bread, cereal, rice and pasta; the vegetable group; and the fruit group. Select smaller amounts of foods from the milk group and the meat and beans group. Eat few—if any—foods that are high in fat and sugars and low in nutrients. The amount of food you should consume depends on your sex, age and level of activity.

2. Should I take supplements?

   Consult your health care professional. Women of childbearing age may want to consider taking folic acid supplements to reduce the risk of having a pregnancy affected with neural tube defects. Many women and teenage girls don't get enough calcium, which is critical to healthy bones and avoiding osteoporosis. Some people with diabetes appear to benefit from chromium. Vegetarians, especially vegans, may want to consider supplements to obtain nutrients they aren't getting from animal products.

3. How can I tell if I'm overweight?

   One way to determine if you are overweight is to figure out your body mass index, or BMI. To calculate using pounds and inches, take your weight in pounds, divide by your height squared and multiply by 705:

   BMI = weight (pounds)/height (inches) 2 X 705.

   A BMI of 25 to 29.9 is considered overweight and one 30 or above is considered obese. For an idea of what this means, a 5'5" woman who weighs 150 pounds is overweight with a BMI of 25. At 180 pounds, she would be considered obese, with a BMI of 30. Keep in mind that the tables aren't always accurate-especially if you have a high muscle mass; are pregnant, nursing, frail or elderly; or if you are a teenager (i.e., still growing).

4. Do elderly women have special nutrition needs?

   Some experts recommend supplements of calcium, vitamin D and vitamin B12 for seniors; check with your health care professional. As you age, it can be difficult to keep getting enough nutrients. Your need for vitamins and minerals may increase slightly due to problems absorbing nutrients, even as your caloric needs decline.

   It's even more important for older people to stay hydrated. Age can bring a decreased sensitivity to thirst. Moreover, it's sometime harder for those who are feeble to get up and get something to drink. Or sometimes a problem with incontinence creates a hesitancy to drink enough. Those who are aging should make drinking water throughout the day a priority.

5. Are there special recommendations for women who are trying to get pregnant?

   The U.S. Public Health Service recommends that all women of childbearing age consume 400 mcg of folic acid (a B vitamin) daily to reduce their risk of having a pregnancy affected with spina bifida or other neural-tube defects. Women who are actively trying to get pregnant should consume 600 mcg and lactating women should consumer 500 mcg. Women of childbearing age should also take care to meet the daily requirements for calcium, fiber, iron, protein and vitamin D. Discuss supplements with a health care professional, however. Iron and vitamin D in particular can be dangerous in high amounts.

6. I'm thinking about becoming a vegetarian. Do I need supplements?

   Most vegetarians eat milk products and eggs, and as a group, these lacto-ovo-vegetarians enjoy good health. A healthful vegetarian diet falls within the food pyramid guidelines offered by the USDA. However, meat, fish and poultry are major sources of iron, zinc and B vitamins, so pay special attention to these nutrients. Vegans (those who eat only plant-based food) should consult a health care professional about adding vitamin and mineral supplements; make sure you consume sufficient quantities of protein, vitamin B12, vitamin D and calcium.

7. How much weight should I gain when I'm pregnant?

   Nutrition is particularly important when you are pregnant. Weight gain during pregnancy is normal-and it's not just because of the growing fetus-your body is storing fat for lactation. The National Academy of Sciences/Institute of Medicine (NAS/IOM) has determined that a gain of 25 to 35 pounds is desirable. However, underweight women should gain about 28 to 40 pounds and overweight women should gain 15 to 25 pounds. Remember that pregnancy isn't the time to diet. Caloric restriction during pregnancy has been associated with reduced birth weight, which can be dangerous to the baby.

8. How can I tell if I have a food allergy?

   Everyone seems to have food allergies these days, but in fact, such allergies are rare. According to the American Dietetic Association, while one in three adults think he or she has a food allergy, only about one percent do. A food allergy is an abnormal immune-system response to certain foods (most commonly, fish, shellfish, peanuts, other nuts and eggs). Symptoms can include hives, rashes, nasal congestion, nausea, diarrhea and gas. However, symptoms of food intolerance—such as intestinal distress—may mimic those of a food allergy. You may want to talk to an allergist about diagnosis and treatment. Whether you have food allergies or intolerance, you will need to develop a diet that fits your needs and avoids foods that trigger a reaction.