Here’s an activity based on tips from the U.S. Department of Health and Human Services. Place an X in the column that corresponds to your answer. Look at the items in the third column and set one or two items as goals. Many behavioral experts say that changing a habit takes at least three weeks. Check your progress along the way and celebrate your successes.
This Won’t Work For Me
I Already Do This
I Will Try This For 3 Weeks
Take two 15-minute walking breaks per day. Drink water before a meal. Choose fruit for dessert. Bring a healthful, low-calorie lunch to work. You’ll save money, too. Portion out your snack on a plate; don’t eat from the bag. Eat off smaller plates. You may eat less. Enjoy lentils; chickpeas; or kidney, pinto or black beans in soups or salads to add fiber to your diet. Keep a pair of comfortable walking or running shoes in your vehicle – and use them! Use fat-free or reduced-fat milk instead of whole milk. Keep a bowl of cut-up vegetables in the refrigerator for snacks. Try a new fitness activity such as snowshoeing or cross-country skiing. Share an entrée with a friend. Snack on fruits and vegetables.
Health
A
s we begin a new year, I challenge my readers to take small steps toward better health. Remember that changing a nutrition or fitness behavior does not happen overnight. As with learning to walk, we need to practice the behavior, perhaps fall down a few times (not literally, I hope), but then pick ourselves up and try again.
Make half your grain choices whole grains. Julie Garden-Robinson Ph.D., R.D., L.R.D is an associate professor and food and nutrition specialist with the North Dakota State University Extension Service.
Have a green salad instead of fries. Order a to-go bag with your entrée; eat half. Try a new fruit or vegetable (ever had jicama, plantain, bok choy, starfruit or papaya?) 54