Set goals that are mindful, healthy and sustainable
Inside:
• your personal action plan
• SMART goal setting strategies
• heart healthy recipes to inspire
My motivation
Starting a new goal takes time and effort, but has big payoffs.
It can be overwhelming, especially when you’re missing a key component to success – a deeper why. Taking time to reflect on the true purpose behind your goal is the secret sauce to helping you reach your goals and sustain them overtime.
Get started on crafting your very own healthy eating goals with prompts below.
Ask yourself: What inspires me to be healthy? Why do I want a longer, healthier life?
E.g., I enjoy playing my favourite sport, I enjoy playing with my grandchildren, I want to keep my quality of life.
My goal
What changes to your eating habits would help you protect your health?
Your healthcare provider can help you decide which lifestyle changes would have the greatest impact on your overall health. When choosing a goal, make sure that you feel confident you can achieve it and maintain it. For example, “I will fit at least half my plate with vegetables and/or fruit at every meal for a month.”
How to make your goal a SMART one!
SMART stands for:
Specific: the goal should be clear and focused
Measurable: tracking your progress
Attainable: you want the goal to be something that can be done easily
Realistic: you want the goal to be something that you believe you can achieve
Time frame: daily, weekly, monthly, etc.
Your goal should also be something you can measure, so that you will know you achieved it. Instead of “I will try to eat more vegetables and fruit”, try “I will eat seven servings of vegetables and fruit every day.”
Planning to achieve your goal
Planning how you will achieve your goal is one of the most important steps to success. Acting on your plan is just as important as planning in the first place. Ask yourself, “What do I need to do to reach my goal?” Make a plan that sets out specific steps to success. If your goal is to eat seven servings of vegetables and fruit every day, you could break it down this way:
1. How often do I eat vegetables and fruit now?
• I only eat four pieces a day. I will need to add three to reach my goal.
2. How can I add more vegetables and fruit to my day?
• Stock the vegetables and fruit I like in the kitchen.
• Think beyond buying fresh produce - canned or frozen are excellent choices too.
• Pair vegetables and fruit with another food I like such as cheese, nut butter or yogurt.
3. What can I do to make it happen?
• Plan my meals and snacks for the week with vegetables and fruit in mind.
• Shop with a list that includes extra vegetables and fruit.
• Wash and cut up vegetables and fruit ahead of time.
• Keep track of the vegetables and fruit I eat each day.
• If I have a setback, check my goal. If I have to change it, maybe try every other day for a week.
Weekly planner
My strategy
E.g., menu plan for the week, go to the grocery store every Sunday, cut and wash a bag of carrots for easy snacking, batch cook to make leftovers for two meals.
My challenges
E.g., a challenge could be that your favourite vegetables or fruit are out of season or unavailable at the grocery store. A solution to that is to try frozen or canned versions instead.
Challenge Solution
My support plan
It can be hard to change your habits without support. Is there someone who can help you?
e.g. My partner
e.g. Commit to eating healthy with me
e.g. Call, email, talk in person
DASH diet for high blood pressure
DASH is short for:
Dietary Approaches to Stop Hypertension
The DASH diet emphasizes:
• Eating more fruit, vegetables, low-fat dairy, whole grains, fish, poultry, nuts and legumes.
• Limiting salt, saturated fat, sweets and red or processed meats.
Studies have shown that the DASH diet helps to lower blood pressure in people with both hypertension and pre-hypertension. It’s also helpful for lowering cholesterol, protecting heart health, reducing the risk of type 2 diabetes and lowering the risk of developing certain types of cancer.
The DASH diet is a smart choice if you’re looking for a well-balanced eating plan that includes a wide variety of nutritious and delicious foods. Check out a few healthy recipes on the next page!
Fats and oils 2-3 servings per day
Vegetables
4-5 servings per day
Fruit
4-5 servings per day
Grains (mainly whole grains) 7-8 servings per day
Nuts, seeds and dry beans 4-5 servings per week
Lean meats, poultry and fish 2 servings or less per day
Low fat or no-fat dairy foods
2-3 servings per day
Enjoy these healthy recipes Mushroom beef tacos
By Emily Richards PH Ec.
Prep time 0h 15m
Total time 0h 15m
Reducing fat is easy if you bulk up with vegetables. In this meat mixture, mushrooms add volume and fibre with great flavour to change up your taco filling.
Ingredients Directions
2 tsp (10 mL) canola oil
1 onion, finely chopped
3 cloves garlic, minced
1 pkg (8 oz/227 g) mushrooms, finely chopped
8 oz (227 g) extra lean ground beef
2 tsp (10 mL) chili powder
1/2 tsp (2 mL) each ground cumin and dried oregano
Pinch cayenne pepper
1 tomato, chopped
1/2 cup (125 mL) corn kernels
2 tbsp (25 mL) chopped fresh parsley or cilantro
6 small whole wheat flour tortillas
1/2 cup (125 mL) salsa (optional)
Step 1
In a large skillet, heat oil over medium heat and cook onion and garlic for 2 minutes. Stir in mushrooms and cook for 5 minutes or until liquid starts to appear. Increase heat to medium high and add beef, chili powder, cumin, oregano and cayenne pepper; cook, stirring for about 5 minutes or until beef is no longer pink inside. Stir in tomato, corn and parsley or cilantro; cook, stirring for 3 minutes to heat corn through.
Step 2
Spoon into tortillas and dollop with salsa, if using to serve.
View this and other great recipes
Classic split pea soup
By Emily Richards PH Ec.
Prep time 0h 10m
Total time 1h 10m
This timeless soup makes a satisfying lunch or supper on a chilly day.
Ingredients Directions
1 tbsp (15 mL) canola oil
1/2 cup (125 mL) chopped onion
3/4 cup (175 mL) diced carrot
3/4 cup (175 mL) diced potato
1 cup (250 mL) yellow split peas
4 cups (1 L) sodium reduced chicken broth
1/3 cup (75 mL) diced lean cooked ham
1 bay leaf
1/8 tsp (0.5 mL) ground black pepper
Step 1
In large saucepan, heat canola oil over medium-high heat and add onion, carrot and potato. Sauté until vegetables are tender.
Step 2
Add split peas, broth, ham and bay leaf.
Step 3
Bring to boil; reduce heat; cover and allow to simmer for about 45 to 60 minutes or until peas are tender and soup has thickened. Stir occasionally. Remove bay leaf. Add pepper just before serving.
Skillet shrimp with roasted red pepper lemon sauce
By Emily Richards PH Ec.
Prep time 0h 10m
Total time 0h 16m
This quick sauce comes together so easily and is a perfect supper to serve over rice or pasta.
Ingredients Directions
1 tbsp (15 mL) extra virgin olive oil
3 cloves garlic, minced
Pinch hot pepper flakes
3/4 cup (175 mL) diced roasted red peppers
1/4 cup (50 mL) chopped fresh Italian parsley
3 tbsp (45 mL) lemon juice
1 tsp (5 mL) drained small capers
1 lb (500 g) large raw shrimp, thawed, peeled and deveined
Pinch freshly ground black pepper
3 cups (750 mL) cooked brown rice
Step 1
In large non-stick skillet, heat oil over medium low heat and cook garlic and chili flakes for 30 seconds. Add roasted red peppers, parsley, lemon juice and capers, stir to coat. Add shrimp and pepper and toss to combine. Cook stirring for 5 minutes or until shrimp are pink and firm.
Step 2
Spoon shrimp and sauce over rice to serve.
View this and other great recipes here:
Healthy Living Recipes
Grilled corn and pepper salad
By Emily Richards PH Ec.
Prep time 0h 10m
Total time 0h 20m
Ingredients
4 cobs of corn, shucked
This colourful veggie salad can be the perfect side dish for dinner or add some canned tuna and make it a hearty lunch the next day.
1 each red, green and orange bell pepper, quartered
1/2 cup (125 mL) crumbled light feta cheese
1/3 cup (75 mL) chopped fresh cilantro
2 tbsp (25mL) seasoned rice vinegar
2 tsp (10 mL) extra virgin olive oil
Directions
Step 1
Spray corn and pepper quarters lightly with cooking spray. Place on grill over medium heat and grill, turning occasionally for about 10 minutes or until golden and tender. Remove to cutting board; let cool slightly. Cut kernels off of cobs and place in large bowl. Chop peppers and add to corn.
Step 2
Stir in feta, cilantro, vinegar and oil until combined well. (Make ahead: Can be covered and refrigerated for up to 3 days. Enjoy cold or at room temperature.)
Goal setting is hard work, but the rewards are worth it. Celebrate small successes along the way!
For more inspiration: Browse more of our heart-healthy recipes. Learn more about the DASH diet.
Discover the many benefits of the DASH diet. Understand which diet is best for you.
