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Step
2: Eat Better: Goals
Your first small step should be to set your nutritional goals. Whether you want
to lose weight, lower cholesterol or blood pressure, feel better, or set a better
example for your family, your nutritional goals should take into account both
the kinds of food you eat and the amount of food you eat.
Set a small, incremental goal to start with. Once you've accomplished that goal,
set a new, higher goal.
Write down your goals in a notebook, and keep track of the food you eat by writing
it down. This will allow you to see how you're progressing.
Your nutritional goals should work towards incorporating the following elements:
- Eat at least five servings of fruits and vegetables per day.
- Choose a diet that is low in saturated fat and cholesterol,
and moderate in total fat, salt and sugar.
- Choose a variety of grains daily, especially whole grains.
- Eat a wide variety of foods, including foods from every food group.
- Balance the calories you eat with those you burn. A sedentary
person requires fewer calories, for example, than a very active person.
Be sure to see the Dietary
Guidelines for Americans -- this comprehensive guide will help you set
goals in line with current recommendations.
Remember -- don't set unrealistic goals! Realistic goals allow you to make small
changes in a relatively small amount of time, and then move onto the next goal.
REALISTIC GOAL: I will incorporate one additional fruit or
vegetable into my daily diet, and avoid second helpings for one week.
Once you've met your realistic goal, you will find it much easier to move onto a new, and possibly more challenging goal. You've made progress!
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