Despite all the conflicting diet advice floating around, a Tufts University nutritionist said women would do best to follow a few simple guidelines:

Eat more fruits and vegetables.

Eat more whole grains.

Take a daily calcium supplement.

Don't worry so much about any one meal.

"Small changes can make a big difference," said Miriam E. Nelson, director of Tuft's Center for Physical Fitness and author of "Strong Women Eat Well" with co-author Judy Knipe. The book, just published by G.P. Putnam's Sons, is the fourth in her "Strong Women" series.

The new book came about because in her lectures and correspondence, women kept asking the same basic questions, Nelson said.

The most common questions she gets concern whether high-protein diets are safe (she said no), whether it's all right to eat carbohydrates (yes, as long as they're high-quality whole grains), why women often "crash" in the afternoons (not enough protein at breakfast and lunch) and whether women should take supplements (generally not, except for calcium, as long as they eat well).

"Nothing can replace good nutrition," Nelson said. "The average woman eats (only) about three fruits or vegetables a day -- it's actually killing her, making her blind, increasing her risk of cancer."

Her goal in the book was to focus on basics, she said. Brief explanations about metabolism and chemistry alternate with advice on how to shop and with dozens of recipes.

"The other (goal) is to bring back the pleasure of good food," she said. "Most women are guilt-ridden about food. They're neurotic. They forget that food is supposed to be a pleasurable experience. ... I truly believe there are no forbidden foods, but the problem comes when you eat poor choices all day long."

Gradual changes add up, such as substituting brown rice for white rice, or asking for vegetables at a restaurant even when they aren't on the menu.

"At the end of each day, for three days, think about the number of fruits and vegetables you ate. Did you only have orange juice and a salad with dinner? How many truly whole grains did you eat? Did you have a protein-rich food at every meal?

"I firmly believe you can eat really poorly following the food group pyramid, or you can eat really well."

　　From Healthy.net