• Commit to eat the recommended number of servings of fruits/vegetables for 2 to 3 days in the upcoming week. Remember, eating fresh/raw is healthier.
• Plan a week's worth of eating that uses the Plate Method as a guide. Pay particular attention to serving size and quantities for each food group.
• Take steps to significantly reduce the sodium/salt content of each meal/snack. Hint: strive to eat less than 1,500 mg of sodium each day, that is about 1 teaspoon of salt.
• Take steps to significantly reduce the fat/cholesterol content of each meal and snack (Hint: remove chicken skin before cooking, switch to baked potato chips).
• Take steps to reduce unnecessary sugar from beverages consumed. Choose 100 percent fruit juices and try water! Look to see if you are consuming high fructose corn syrup in drinks and work to avoid it.
• Strive to achieve the recommended weekly activity (2 1/2 hours per week of moderate or 1 1/4 hours of vigorous intensity activty). Hint: consider walking 10,000 steps each day to meet this guideline.
• Request nutrition information in restaurants and ask for special preparation to reduce salt and fat added in food (i.e., dressings on the side, baked meats instead of fried).

Supporting Resources

• Commit to sticking to the ideal daily calorie goal for 2 to 3 days in the upcoming week. Consider for women, the approximate daily calorie target is 2,000 calories; for men it is 2,500 calories.
• Commit to be more active - increase how active you are each day, whether it's by daily steps taken or other activities - on days when calories consumed exceed target.
• Together, discuss whether it becomes easier or more difficult each time the calorie goal was met?
• Plan a week's worth of eating that uses the Plate Method as a guide. Pay particular attention to serving sizes.
• Together, talk about the differences between recommended serving sizes and actual portion sizes in restaurants and in prepared packaged foods.
• Ask for half-portion or have half the meal put in a to-go box before it's brought to your table.
• Next time at a restaurant, order from the appetizer menu as portions are closer to appropriate serving sizes.
• If trying to lose weight, take steps to significantly reduce the fat/calorie content of each meal and snack most days of the week (Hint: cut overly large portion sizes by 1/3 or 1/2). Balance food consumed with energy expended (exercise).
• Consume lower calorie beverages like plain tea, black coffee, and water. Avoid high calorie beverages like soda and alcohol (or enjoy in moderation).

Supporting Resources

• Be aware of ideal BMI
• Be aware of ideal daily caloric intake
• Be aware of ideal weight and waist measurement
• Be aware of reduced and non-fat food alternatives
• Be aware of guidelines for the consumption of fruits and vegetables. Focus on fresh!
• Be aware of salt/sodium content in foods - and the need to limit intake
• Be aware of physical activity level - have a daily activity goal and stick to it most days (hint: at least 10,000 steps each day or 2 1/2 hours of moderate intensity or 1 1/4 vigorous intensity activity each week)

Supporting Resources

• Track BMI at least once every 10-14 days
• Track caloric intake and make sustained effort to reach (not exceed!) goal on most days
• Track weight at least once each week
• Track waist measurement at least once each month
• Replace most/all high-fat foods with low-fat or non-fat alternatives
• Meet daily fruit and vegetable dietary goal for at least 5 days each week. Focus on eating fresh and raw whenever possible
• Limit salt/sodium intake to guideline level at least 5 days each week
• Engage in physical activity each week, working toward guideline levels (2 1/2 hours of moderate intensity or 1 1/4 vigorous intensity activity each week)

Supporting Resources

• Make a list of inexpensive and fun ways to self-reward for good diet and nutrition
• Self-reward when:
  • BMI stays at ideal or moves in downward direction over course of a week
  • Calorie goal is met for at least 5 days in a week
  • Weight is maintained at ideal level or weight is lost over the course of a week
  • Waist measurement is maintained at ideal level or reduced over the course of a month
  • Weekly activity target is met
• Self-reward at pre-determined intervals for:
  • Low or non-fat food compliance
  • Meeting daily fruit and vegetable intake recommendations
  • Meeting daily salt/sodium consumption recommendations

Supporting Resources