The 7 red flags of a bad diet

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By Elizabeth Somer, M.A., R.D. with Recipes by Robin Vitetta-Miller, M.S.

Wouldn't it be nice if getting a dietary checkup were as easy as getting a physical exam? Your doc would ask you to say "aaaa-aahh," order a blood test or two, then deliver the verdict. "Hmmm, I see you've been eating too many Doritos and not enough tomatoes..."

Unfortunately, with the exception of blood tests for anemia, there are no assessments that accurately appraise your nutritional status. So how do you know if your diet rates an A (as in apples) or a D (as in Dunkin' Donuts)? Some signs -- fatigue, depression, PMS -- are right in front of you. And it may not be external culprits (your boss, boyfriend or the time of month) that are to blame, but your less-than-stellar eating habits.

To help you be your own nutritional detective, here are seven common problems related to poor dietary habits, the best foods to eat to help correct them, and four supercharged recipes, each of which address specific nutritional shortfalls.

1. Low energy/fatigue
Cause A low-carbohydrate weight-loss diet could be the culprit. Skimping on carbs, the body's prime source of immediate fuel, may leave you physically tired and mentally sluggish. Not getting enough iron or water also may cause fatigue.

Solution Eat plenty of complex carbs to stay energized and mentally sharp while still losing weight. Add iron-rich foods such as oatmeal and spinach, and drink at least eight glasses of water daily.

Best foods to eat Chicken and vegetable stir-fry over brown rice; chili with beans; black-bean-and-Wehani-rice salad; whole-grain cereal with fresh berries; brown rice pilaf with pine nuts; whole-wheat noodles with Asian sauces; extra-lean red meat