• Focus on maintaining ideal caloric intake over time
• Focus on portion control over time
• Focus on reading food labels and fast food nutrition information. Ask for nutrition information at fast food and regular restaurants.
• Focus on maintaining a diet in accordance with the plate method over time
• Focus on maintaining healthy recommended salt/sodium intake over time
• Focus on maintaining recommended fruit and vegetable intake over time. Focus on fresh!
• Maintain low-fat and non-fat intake over time
• Focus on maintaining activity at target levels (2 1/2 hours each week of moderate intensity or 1 1/4 hours of vigorous intensity each week)
• Focus on maintaining a healthy BMI, weight, and waist measurement over time. Keep track of your results and progress.
• Keep your kitchen organized
• Focus on eating more meals at home
• Together, brainstorm a plan to keep special foods in your diet - in moderation. Consider dark chocolate, alcohol (1 drink per day for women, 2 drinks per day for men) and coffee (black or low- and non-fat creamers).
• Set new diet goal (e.g. increase whole grains in diet or lose 6 pounds). Share goals(s) with family members or co-workers and enlist their support
• Continue to keep a daily log of food eaten, serving sizes, calories, fat, etc.
• Track weight on a weekly basis

Supporting Resources

• Together, brainstorm the many ways and opportunities that people can deviate from good diet and nutrition plans
• Identify the ways that are most likely to get you off-track with your diet and nutrition
• Together, brainstorm ways to "get back on track" when you fall off. Try them out and see what works.
• Refocus on health by restarting a regular physical activity program. Consider wearing a pedometer.
• Realize that everyone falls off the wagon sooner or later. It's normal and expected.

• Goal & Action Planning Worksheet
• How Do I Change Recipes?

• Identify upcoming potential diet/nutrition hazards: weekend, restaurant eating, holidays, sickness, business travel, stressful life/family situations. etc.
• Develop ongoing awareness of diet/nutrition hazards and have a plan to proactively deal with them and mitigate negative effects
• Accept that the worst-case scenario is to "get back on track" after a diet/nutrition shortfall
• Prepare shopping lists and stick to them when at the grocery store

• Goal & Action Planning Worksheet
• Healthy Eating During the Holidays
• Summer Eating Tips
• Dining Out on the Heart Healthy Diet
• What about eating out?
• How Do I Change Recipes?
• My Shopping List

• Further reduce daily calorie limits to optimize health. Focus on emphasizing fruits and vegetables even more!
• Evaluate your kitchen and make positive dietary changes
• Reduce "empty" calories by replacing junk snacks with healthy snacks; replace high calorie beverages with water or diluted fruit juice.
• Add more food and nutritional variety to your life. Don't eat the same breakfast/lunch/dinner/snack day after day.
• Focus on adding more fiber in the diet.
• Focus on limiting alcohol to one drink per day for women and two drinks per day for men
• Increase level of activity and/or vary the type of activity to avoid boredom. (Hint: try taking a dance class, learn to body surf, start riding a bike to work, etc).

• Goal & Action Planning Worksheet
• Recipe and Meal Planner Guide
• My Shopping List
• How Do I Change Recipes?