We've all gone through periods where we "hated" our bodies or thought that by changing how we looked, we'd find happiness. One of the main root causes of eating disorders, which are rampant these days, is unhappiness. Food is a powerful tool that can sometimes turn against us. But the bottom line is that food is our bodies fuel, and to live well you need to eat well.

"Many times people just don't know enough about food," says nutritionist Catherine Mabru, R.D. of R.D. 2002 Inc. in Boca Raton. "They don't realize that a measly ten peanuts has five grams of fat, or that a plate of spareribs has a whopping 80 grams of fat. Once I point out to them that they're overloading their bodies on fatty foods instead of nutritious foods, they become more aware of the choices they have."

Andrea Contant tells her clients that one of the worst mistakes you can make is to let you body go hungry.

"You'd never leave the house for four hours without a baby bottle," she says. "So you need to make sure you've got food available to keep your body's furnace running smoothly. You should never feel too hungry and you should never feel too full."

Establishing a good relationship with food means studying the food pyramid and knowing your food groups, says Mabru--and jelly beans or doughnuts don't' fall into any category!

"Make sure you get your five servings of fruits and vegetables daily," she says. "Keep an apple or banana handy in your purse or car so that when you have the urge to snack it will be a healthy one."

Mabru says a local doctor shared his rule: "If it doesn't grow on a tree, don't eat it."

Dr. Abraham Hoffer, a renowned nutritionist, once expanded this rule to include what he termed the 'Caveman Diet" sticking to foods as close to nature as possible.

Mabru advises keeping a food diary, a small volume that you can tuck into your pocket.

"It brings more awareness about what foods you are eating," she says.

One of her clients, Lewis Friedman, said that the food diary changed the way he ate both at home and in restaurants.

"I think more about what I eat now," he reveals. "The other day I ordered clams at a restaurant. Normally I'd gobble them down with bread and butter. This time I put some Tabasco sauce on them and ate slowly. I drank lots of water and found that I almost could not finish the order!"

Mabru says that since her clients eat out frequently she offers a set of rules for the New Year:

• No bread at the table, or if the restaurant makes exceptional rolls, have one in place of dessert.

• Ask for water with lemon and drink a glass before ordering.

• Skip the appetizer. The main entree has enough protein, starch and vegetables. Or order two appetizers if you want variety. Many restaurants have half portions, too.

• Order your food grilled, broiled or roasted. Avoid heavy sauces or fried foods. Stick to fish, skinless poultry or lean cuts of meat like the sirloin or tenderloin.

• Share a dessert. A piece of cheesecake--400 calories--is rich enough to be shared by four people. After all, the first bite is always the best!