BOSTON -- Do you feel pressure to start the summer out right by exercising and losing weight? If so, join the crowd.

Research supports the importance of taking steps to accomplish these goals. As of June 28, 2006, Amazon.com listed 7,103 diet books and 18,789 exercise books on its Web site. Information overload? For sure. Confused by how to begin? Absolutely. Everyone is looking for the perfect diet and exercise routine, and the choices can be overwhelming.

Today, I am going to focus on a fun way for you to look at your daily intake of food, which is how you fuel your body, and the impact your dietary choices may have on your weight, energy and overall health.

Write down EVERYTHING you eat and drink, and the approximate amount for two to three consecutive days. No cheating. This is for your eyes only!

Now, get out your Crayons or magic markers and make a line next to each of your items using the color of the food and drinks you have consumed.

When you are finished, take a good look at your page. Is your diet all one color? Is it brown and white? What colors are missing? What colors are the strongest?

If you find that you have very little color in your daily choices, plan ahead to find ways to include foods that will make up a rainbow. Often these colorful choices are the ones that are the richest in the vitamins and minerals we need daily.

Remember that quantity (portion control) really does count. We are a "super size" nation, but the basic rule in weight management remains the same -- "calories in, calories out."

If your weight is an issue that brings with it health challenges, consult with your primary care physician.

In the meantime, get started now. Have fun coloring your diet and taking charge of choosing foods that will provide you with a beautiful rainbow to fuel your body for health, energy and vitality -- and perhaps even help you loose a few of those extra pounds.