Nutrition & Behavior Change Goals
The way we eat, and move can help us to keep up with healthy habits.
Habit What can you do instead?
1. No screens while eating. ➢
Eating while watching a screen can distract our brains, and we might not pay attention to what we are eating.
➢ Mindless eating( not being aware) can lead to overeating or even eating when not hungry
2. Eat out no more than one time a week. ➢ Most food made outside has higher calories from grease( fat) or sugar. ➢ Food portions are usually bigger than what most people need.
★ Slow down when eating. Take at least 15 to 20 minutes to eat.
★ Focus on the smell, taste, texture, and look of food. ★ Use smaller plates / bowls. ★ Eat at the table, even if you are alone.
★ Avoid buffets.
★ Choose meals that have at least 3 food groups – a protein, a vegetable, and a grain.
★ Use smaller plates / bowls.
3. No soda pop or drinks with sugar.
➢ Avoid juice, soda, sports drinks, energy drinks, sweet tea, and sugary coffee drinks
4. Eat breakfast everyday. ➢ Breakfast can be almost anything ➢ Avoid high sugar, high fat, or carbonly foods
5. Try to get 60 minutes of enjoyable movement( physical activity). ➢ Plan for activities that you enjoy ➢ You can break up activity in 10 minute breaks
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Drink at least 60 ounces of water Fat-free( skim), 1 %, or 2 % milk is okay to drink
Have a protein food with your breakfast Breakfast can be leftover foods It does not have to be fancy
If possible, take a walk after dinner. Plan an activity to do after meals instead of eating if this is your usual snack time.
Other Helpful Behavior Changes
★ Plan menus at least one day before. ★ Pack raw vegetables to have as snacks. ★ Never shop for food when you are hungry. ★ Write down what you eat( food diary). ★ Brush your teeth after meals / snacks. ★ Do a new hobby instead of eating while watching TV.
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