You know you are making better food choices and exercising more than you have in years. These positive changes will pay off as time goes on. What you do today with your overall diet and exercise is not reflected on the scale tomorrow, or the next day, but over the weeks to come. You want to look back from April 15 and see that on March 15 you were 5 pounds heavier. Keep the big picture in mind, and keep your expectations reasonable. Your weight took years to put on and has been with you a while. Your body knows how to store fat and has forgotten how to burn it. Remind it by eating a little less and moving more.

So, there is my pep talk. Let’s get practical. Your fat and calorie intake were higher this week. Those two large meals out set you back in fat, calories and sodium. You need to use the same food decision-making skills in the restaurant as at home. Bisque? Hushpuppies? Meatball sandwich? Pretzel nibbles? Those are heavy, salty foods.

You are eating foods that are lower fat but calorie dense. Bean soups are healthy, but can pack some calories, depending on how thick they are. Consider broth or tomato-based soups with light veggies. The grain dishes may add up to more calories if you eat large servings.

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Choosing what you need from the nearly 30,000 available supplements can make anyone’s head spin. Who knows what to take? You do—thanks to our expert-approved data by Allison Sarubin, R.D., author of The American Dietetic Association’s Health Professional’s Guide to Popular Dietary Supplements. Pinpoint your profile to learn how to get your nutrients. Fall into more than one category? Follow all of the advice, but don’t double up on any vitamins.

Take: A multivitamin and a calcium supplement.

Take Extra: Vitamin C (250 milligrams on top of your multi). Choose a multi that has this added C or pop a separate vitamin C supplement. Your multi will take care of your B6 and folic acid needs.

Eat for Extra Credit: C-rich fruits and veggies such as oranges, berries and spinach.

If You Are a Vegetarian or Vegan

You May Be Missing: calcium, Vitamin B12, zinc and iron. These nutrients are abundant in meat and dairy foods.

Take: A multivitamin and a calcium supplement.

Take Extra: Nothing (your multi covers it), but vegans should check with a nutritionist to make sure they’re consuming enough iron and zinc, since these are found primarily in animal products.

Eat for Extra Credit: Soy milk fortified with zinc and B12. Eat brown rice and seven-grain bread to get more zinc, and consume plenty of beans and mushrooms for iron power.

If You Exercise Daily

You May Be Missing: Vitamins C and E and the mineral selenium. These nutrients may help your body deal with the stress that working out five or more times per week can create, although more studies are necessary to decide the extent of the impact.

Take: A multivitamin and a calcium supplement.

Take Extra: Vitamin C (250 mg on top of your multi) and Vitamin E (200 to 400 international units on top of your multi). Choose a multi that has this extra C and E, or take them as separate supplements. Your multi will cover your selenium needs.

Eat for Extra Credit: C-rich fruits and veggies such as grapefruit, cantaloupe, cabbage and dark, leafy greens.

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