Progressive Eating Goals

Instructions: Pick one goal each week that you feel confident you can modify in your diet for years to come. Every week, record date of commitment by goal. Share your goal with those close to you and put a note of your goal on your refrigerator so you are more likely to succeed.

Eat smaller meals throughout the day (Rationale)

Eat a snack during the time you are without food the longest during your waking hours
Eat small meals every 2.5 or 4 hours throughout the day
Plan 3 meals and 2 or 3 snacks distributed throughout the day, every 2.5 to 4 hours
If eating less than 3 meals, eat an additional meal
Introduce breakfast by drinking milk, fruit or vegetable juice
Add an additional food to breakfast
Eat cereal for bedtime snack instead of a high fat snack food
Prepare extra for meals so leftovers are on hand
Plan time for preparing a nutritious lunch or snack for hard to get away times
Slightly decrease portion sizes of your largest meals

Eat more fiber (Rationale)

Eat 100% whole wheat instead of white bread
Add beans or steamed or raw vegetables to any meal
Eat a green salad every day
Eat fresh fruit for dessert or a snack
Eat oatmeal or other higher fiber cereal for breakfast
Stock up on frozen vegetables and fruits so they are always available
Add raw spinach leaves to salad for more nutrients
Add a vegetable to a meal: breakfast, lunch, or dinner
Add vegetables to omelettes, pizza, sandwiches, stir frys, and other recipes
If you find it hard to eat vegetables consider vegetable juice or gazpacho
Purchase pre-cut veggies and salad mixes for convenience
Eat 5 servings of fruits and vegetables daily; keep a tally of servings eaten

Eat lower/healthier fat foods (Rationale)

Substitute meat with fish high in omega-3 fatty acids
Instead of spreading butter or margarine on bread, dip 100% whole wheat bread in the equivalent amount of olive oil
Substitute other saturated fats for polyunsaturated fats or polyunsaturated fats for monounsaturated fats (See Fats Exchanges and Fat Comparisons)
Eat ice milk, sherbet, or non-fat frozen yogurt instead of ice cream
Choose lower fat salad dressings (low fat, no fat) or olive oil and lemon
Substitute plain yogurt for sour cream
Substitute plain yogurt for mayonnaise in your chicken or tuna salad
Decrease sandwich spread or salad dressing by progressively adding plain yogurt
Eat lower fat cuts of meat (See meat exchanges)
Choose milk with lower fat (2%, 1%, 1/2%, Skim or non-fat)
Choose lower fat cheese (monzorella, low fat cheese)
Eat whole grain cereal with milk for bedtime snack instead of traditional snack food
Plan to eat healthfully 6 days a week and only eat sweets and higher fat foods one day a week

Appetite control

Eat a snack before lunch or dinner to reduce the tendency to overeat
Keep a food journal of the quantities of all food eaten
Rate appetite after each meal or snack: 1) Very Hungry, 2) Hungry, 3) Satisfied, 4) Full, 5) Very Full
Eat just until comfortable (rating of 3), leave food on plate if necessary
Check your diet periodically using computer diet analysis software
Weigh food and serve pre-determined portion before sitting down to eat
Limit the number of times you eat out at restaurants
Eat before being around processed snack foods (eg: party, shopping, etc.)
Agree to do extra exercise if you eat more than you had planned using a caloric expenditure and calorie content database or table

Planning

Write weekly menu with accompanying shopping list
Keep shopping list (with pen or pencil) conveniently located in kitchen
Prepare foods the evening before and refrigerate for the next day