Many times we read an article about a generalized diet program that was designed for one person or for people that don't match up to our lifestlye or genetic make up. The following article written by Elizabeth Somer gives us the 7 red flags of a bad diet. In other words, that "restricted diet" you may be on could be a bad fit and making you fat -- not fit. If you are noticing any of these symptoms it is probably time to "tweak" your diet. 

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 dlet 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

2 Feeling down/depressed

Cause Not getting enough omega-3 fats from fish or enough B vitamins, especially folic acid, vitamin [B.sup.6] and vitamin [B.sup.12], could make you feel down in the dumps or somewhat depressed.

Solution: Eat two to three weekly servings of fish to get your omega-3s and vitamin [B.sub.12] two dark-green leafies or legumes a day for folic acid, and several foods rich in vitamin [B.sub.6] like bananas, whole grains, asparagus and legumes.

Best foods to eat Seafood chowder with whole-wheat crackers; whole-wheat pita with smoked salmon, cranberry or honey mustard, fresh spinach and pineapple; vegetarian chili; black bean soup; lentil salad; grilled trout fillets; Cajun chicken wrap with cucumbers and tomatoes; peanut-butter-and-sliced-banana sandwich on whole-wheat bread

3 Premenstrual syndrome (PMS)

Cause Consuming too little calcium and magnesium or too much sugar can exacerbate PMS symptoms like moodiness, anxiety, crying spells, bloating, headaches add cravings. Also, eating too few calories may contribute to moodiness.

Solution: Cut back on sweets. Consume more calcium-rich foods like nonfat milk, yogurt and calcium-fortified soy products. Eat more foods high in magnesium, including whole-grains, nuts and legumes, and eat sufficient calories.

Best foods to eat Baked corn chips with salsa and bean dip; nonfat cottage cheese with pineapple chunks and toasted almonds; black bean soup with a piece of cornbread; nonfat yogurt sprinkled with lowfat granola; nonfat plain yogurt mixed with apricots and apricot jam; oatmeal cooked in nonfat milk and topped with walnuts; calcium-fortified chocolate soy milk

4 Constant hunger

Cause You may be skipping breakfast or other meals; following a fad diet with too few ca lories, carbs and/or protein; or skimping on fiber-rich foods. Or, you could be eating too many empty calories -- high/sugar/high-fat processed stuff that fills you out but not up.

Solution :Spread your food intake evenly throughout the day, starting with breakfast. Combine a little protein and high fiber (which together balance blood sugar and keep you full) with quality carbs at each meal and snack. Stay full on fewer calories by eating lots of fiber- and water-packed foods like vegetables, fruit, broth-based soups and stews.

Best foods to eat Whole-grain cereal with nonfat milk and fruit; turkey-breast sandwich on whole-wheat bread with country-style mustard; whole-wheat pita stuffed with hummus and roasted red peppers; tossed vegetable salad with broccoli, peppers and kidney beans; a bowl of gazpacho with wholegrain crackers and peanut butter; lowfat, low-sodium vegetable and bean soup and stews

5 Bingeing and craving

Cause These problems are related to overly strict, prohibitive diets, skipping meals and snacking on sweet and/or fatty snacks. Drinking too many caffeinated or alcoholic beverages also may aggravate food cravings.

Solution: Eat a balanced diet. Curb your sweet tooth with naturally sweet snacks like fresh fruit. To avoid feeling deprived, enjoy small portions of favorite treats a few times a week. Don't drink more than three cups of coffee or one alcoholic beverage a day.

Best foods to eat Dried cranberries, almonds and fresh berries stirred into nonfat yogurt; sliced mango and papaya drizzled with fresh lime juice; prunes stuffed with almonds; strawberries or dried apricct halves dipped in fat-free chocolate syrup; fruit yogurt sprinkled with chopped kiwi; fruit spritzer (equal parts seltzer water and fruit juice with a twist of lemon or lime)

6 Irritabiltiy, anxiety

Cause Skipping meals, not eating enough calories or relying on caffeine to give you an energy boost could make you feel cranky. Overloading on caffeine a so can give you the jitters, so limit your consumption to 200 milligrams or less daily. A 5-ounce cup of coffee supplies 60- 180 mg of caffeine, depending on strength and blend; an 2-ounce latte, 50-70 mg; a 2-ounce shot of espresso, 51-130 mg; a 5-ounce cup of brewed tea, 38-77 mg; and a 2-ounce can of Jolt, 72 mg.

Solution: Consume at least 1,800-2,000 calories a day, focusing on highquality foods, to keep your energy and metabolism in high gear. If you cant maintain your weight on a healthy number of calories, try upping your exercise rather than cutting calories. To lose weight, aim for both strength and cardio exercise, Boost your energy with natural foods rather than relying on stimulants like caffeine. Limit coffee, tea and colas to 2 cups daily, and avoid leaded java after 3 p.m.: Caffeine can linger in your body for up to 15 hours and interfere with a good night's sleep.

Best foods to eat Whole-grain cereal with nonfat soy milk and sesame seeds; whole-grain pancakes with nonfat fruit yogurt and wheat germ; oat bagel topped with soy butter and pineapple chunks; fresh fruit parfait layered with nonfat yogurt; roasted vegetable shish kebab; broiled salmon with lemon juice; roasted chicken with quinoa; lean hamburger (7 percent fat) or soy burger on a whole-grain bun stuffed with lettuce, roasted onions and peppers; decaffeinated coffee and herbal teas

7 Mental fogginess

Cause Skipping breakfast or not getting ugh antioxidants (found in produce) and vitamin E (found in nuts, seeds and wheat germ) may leave you feeling mentally dull, or even contribute to impaired memory.

Solution: Rise and shine with a healthy breakfast to prevent fading by lunchtime. Load up on foods rich in antioxidants, including fruits (especially cherries, red grapes,, berries, fresh plums and oranges) and vegetables (especially kale, spinach, Brussels sprouts, beets and red bell peppers). Consider taking a multiple vitamin, plus a mineral supplement that contains vitamin E.

Best foods to eat Whole-grain waffles with frozen blueberries and maple syrup; hot whole-wheat cereal with wheat germ and raspberries; frozen grapes dusted with powdered sugar; equal parts toasted wheat germ, honey and peanut butter spread on whole-wheat toast; tossed green salad with roasted beets and/or pitted cherries; steamed chopped kale or turnips whipped into mashed "potatoes"