Before you can make any realistic long lasting changes in your dietary habits, you must first become aware of how you currently eat. Keeping a single week's diet diary is an easy educational exercise to help you learn about yourself and the food you consume.

1. Record every food that you eat and drink. Write the time of day you eat and the food, how it is prepared, its amount in ounces or cups and any feelings or symptoms you are having before during, or after eating, and any emotions that might have stimulated your appetite.

2. Record your exercise and daily activities.

3. Write down your thoughts and feelings when you eat. This can be enlightening. People eat for many reasons. Be sure to include any emotions that relate to anger, depression or boredom. Even positive feelings such as happiness, joy, and satisfaction can stimulate your appetite.

4. Note if you have any symptoms such as heartburn, gas, bloating, flatulence, itching, sneezing, congestion, rash, headache, or a change in mood. A diet diary is useful in recognizing specific food allergies or food sensitivities and physical symptoms related to eating a particular food.

5. Learning portion control is essential. Purchase a small postage scale and have a measuring cup available in your kitchen. Be sure and record the weight in ounces or cups for every food you eat or drink. If you are not at home, you can simply estimate your portions using your hand. Think of your fist as a cup, your palm as a reasonable sized piece of meat, one hand full is a snack, and your thumb is a tablespoon or one ounce.

For more information call Joyce Rizzo of Healthy Home Products at 321-637-1924 or visit www.ecoquest.com/rizzoair .