Nutritional checkups

Seven weeks ago, four Deseret Morning News readers met with registered dietitians for the first part of their nutrition makeovers. The sessions were documented in the April 22 Food section.

The dietitians took stock of their normal eating habits and coached them on changes they should make for better health.

Then came the hardest part: following through on their goals.

So, what happened? To make this long story short — they did it.

They've all lost some weight, but the pounds don't tell the whole story. The participants reported added benefits from better nutrition — feeling better, moving better and more control in their lives.

With obesity at an all-time high, our participants offer hope that people really can change their eating and exercise habits, one bite and one step at a time.

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Randy Clouse — has lost 29 pounds

Concerns: At 5 feet 11 inches and 260 pounds, Clouse had high cholesterol and needed to lose weight. His frequent fast-food lunches were high in calories, fat, sodium and cholesterol. His diet was low in fiber, vitamins A and C and calcium, and he averaged less than one vegetable per day.

What he changed: Clouse eats more of his meals at home and is more choosy when he orders fast food. "Now when I go to Betos, I'll have them get me the chicken taco meat, beans and salad to make up my own meal, and leave the tortillas and fried stuff off."

He also joined a gym. At 4 p.m., when his wife gets done teaching school, they meet at the gym and work out. He has some equipment at home, "but the gym gives you more variety than going down in the basement." In the evening, he takes a brisk walk with his dog.

What's been hardest: Getting in more fruits and vegetable servings. "I do eat more fruits now, but I still have to work on vegetables. I have a pear midmorning, and for breakfast I'll have some fruit with oatmeal."

What helped most: "I kept a food diary for about three weeks and figured out my intake compared to the amount of calories I burned. After about three weeks, I knew where I was on calories. Also, it helped to have the dietitian (Jacob Schmidt) figure out what I was doing and what I am supposed to do. I've been going to do this for five or 10 years, and it helped me make up my mind to do it."