Washington, DC -- In January, many Americans vow to lose weight, get in shape, lower their cholesterol level and blood pressure, and control diabetes and other ailments in hopes of leading a healthier, stronger, happier life.

In 2008, you may be poised for a turnaround, and it can all begin with mindful living and those simple lifestyle changes recommended time and again for disease prevention and better health. You may find the following tips useful in helping to make 2008 your healthiest year yet.

Eat a Healthier Diet. One-third of all women in the US are currently classified as obese, and obesity is fast becoming public health enemy No. 1. It affects women both physically and emotionally. While weight loss for the sake of looking and feeling good is an excellent reason to make a conscious calorie-curbing effort, many women go on crash or unhealthy diets, sometimes eliminating entire food groups, to lose weight.

A more reasonable goal for most women is to consume a healthier, balanced diet such as the one recommended by the US Department of Agriculture (USDA). USDA's food pyramid (www.mypyramid.gov) can be useful in planning smart meals and food choices. The MyPyramid website also features a tool that calculates the Dietary Reference Intake (DRI), formerly called the Recommended Daily Allowance, from the major food groups needed to maintain optimal health based on age, sex, and physical activity.

So, what should you be eating? Calorie requirements and serving sizes may vary slightly based on age and activity level. For instance, a sedentary woman entering menopause will need fewer calories than a moderately active pregnant woman. A typical 35-year-old woman who gets between 30 and 60 minutes of exercise daily should aim for about 2,000 calories per day. Within that calorie range, she should consume:

• Grains - 6 ounces, preferably whole grains (1 ounce = 1 cup of cold cereal, 1 slice of bread, or ½ cup cooked rice or pasta)
• Vegetables - 2 ½ cups (1 cup = 1 cup cooked or raw vegetables or vegetable juice or 2 cups leafy greens)
• Fruit - 2 cups (1 cup = 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit)
• Milk - 3 cups (1 cup = 1 cup of milk or yogurt, 1 ½ ounces of natural cheese, or 2 ounces of processed cheese)
• Meat and beans - 5 ½ ounces (1 ounce = 1 ounce of meat, poultry or fish, ¼ cup cooked dry beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds)

While eating healthier might not lead to dramatic weight loss, it is the first step in making a lifestyle change that can reduce the risk of disease and lead to long-term wellness and weight maintenance.

Exercise More. One of the most consistently popular New Year's resolutions is the pledge to get in shape. Exercise can contribute to weight loss and healthy weight maintenance and can help you avoid the negative consequences associated with excess pounds. Regular physical activity on most days of the week is one of the best ways to increase overall well-being while lowering the risk of diabetes, osteoporosis, some cancers, and other illnesses caused by inactivity.

Getting fit does not mean spending countless hours at the gym or running a marathon—gardening, taking an after-dinner walk, and dancing count as exercise too. Taking small steps can help ease you into a workout routine, especially if you are not accustomed to being active.

You can base how much and how often you exercise on your individual goals. Body Mass Index (BMI), a measurement based on a person's height and weight, can help you set a weight loss or maintenance plan. A BMI of 19-24.9 is considered a healthy weight, 25-29.9 is considered overweight, and over 30 is considered obese. You can determine your BMI using the Centers for Disease Control and Prevention's BMI calculator (www.cdc.gov/nccdphp/dnpa/bmi). ACOG recommends at least 30 minutes of exercise on most days of the week to lower the risk of chronic disease; 60 minutes on most days of the week to maintain weight; and at least 60 to 90 minutes a day to lose weight.

A well-rounded exercise regimen will include both cardiovascular exercise (such as swimming, jogging, bicycling, walking) and strength training (including weight lifting, push-ups, squats, sit-ups). Additionally, every workout regimen should include exercises that promote flexibility (yoga and pilates, for example), and you should be sure to include a proper warm-up and cool-down.

Consult your doctor before beginning an exercise program if you are obese, pregnant, over 50 and planning to exercise vigorously, or if you have or are at increased risk for chronic medical conditions.

Kick "Butts" to the Curb. Today, women have more information than ever about the dangerous effects of smoking, but 1 in 5 American women still smoke. The bad news: Every puff of cigarette smoke contains more than 2,500 chemicals that can negatively affect just about every organ in the body. Smoking also increases the risk of heart disease, infertility, early menopause, and more than 10 different cancers. The good news: there's no time like the present to quit!

Women who quit smoking receive immediate benefits. Within hours of having the last cigarette, levels of carbon monoxide and nicotine in the body rapidly decrease, and your heart and lungs begin to repair the damage caused by cigarette smoke. Every subsequent day without smoking brings additional benefits, including an improved sense of taste and smell, better circulation, easier breathing, and less hoarseness. Within a year of quitting, the risk of heart attack drops by 50%, and within three years, the risk of life-threatening diseases&mdahs;such as lung cancer and heart disease—is almost as low as the risk for women who have never smoked.

Quitting smoking is not easy, but it can be done successfully. Some helpful tips:

• Pick a quit date and stick to it. Gradually reduce the number of cigarettes and the amount of each cigarette smoked leading up to the quit date.
• Enlist help from organizations such as the American Cancer Society and smoking support groups and from friends and family.
• Stay away from places where smoking is allowed.
• Talk to your doctor about nicotine-replacement products, such as nicotine patches, gum, inhalers, nasal spray, or medications that help lessen nicotine cravings.
• Exercise. It will take the focus off smoking and will help keep extra pounds at bay.
• Engage in activities that make it hard to smoke: eat carrot sticks, chew gum, clean the house, take a shower, or focus on something else such as a crossword puzzle or meditative breathing.

Visit Your Ob-Gyn. You should see your doctor regularly for preventive care. Routine visits to the ob-gyn help ensure women receive age-appropriate screenings, exams, and immunizations and allow physicians to identify and treat common problems before they become a serious health risk.

At your doctor visit, be sure to tell your physician about all aspects of your health and lifestyle, including personal and family health histories, medications and supplements that you take, your current diet and exercise habits, sexual practices, and whether you use tobacco, alcohol, or drugs. Complete and honest answers will help your doctor give the best advice for your health needs.

On behalf of ACOG, I'd like to extend best wishes for a happy and healthy 2008!

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