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Table 3 Examples of write your own physical activity and nutrition behaviour change goals by topic and specificity

From: A retrospective analysis of real-world use of the eaTracker® My Goals website by adults from Ontario and Alberta, Canada

  Specific (e.g., with amount) Less specific (e.g., with amount)
Physical Activity Behaviour Change Goals
 Aerobic (e.g., running, swimming etc.) Get 10,000 steps a day, Run 30 min 6 times this week Moderate to vigorous activity 3 times per week, Run daily
 Strength and flexibility (e.g., weights, yoga, Pilates etc.) Do 15 min of activity 1 time this week in the Weight room (weights, resistance training), Go to one yoga class per week, I would like to start weight training 2-3 times a week
 Unknown exercise Workout 30 min a day, Exercise 150min per week Exercise more, Be more active, Exercise daily
Nutrition Behaviour Change Goals
 Eating Well With Canada’s Food Guide Food Group Goals
  ↑/specific serving number amounts Consume four servings of vegetables daily Eat more fruit and vegetables
  Limit food group foods No dairy Eat less bread
  Improving quality of food group foods Two servings fish each week To eat more beans and legumes instead of meat this month
 Limiting unhealthy foods/beverages and/or fat, cholesterol, sodium, and/or sugar in general No sugar, Avoid junk food, Limit sodium to <1500 mg/d, Give up diet Pepsi Eat less sodium and fat and sugar, Cut down on eating sweets
 Alcohol (limit or specific amount) Cut alcohol use to a glass of wine/day, Cut out beer Reduce alcohol intake
 Water (increase or specific amount) Drink 8 cups of water per day Drink more water
 Limit coffee and/or caffeine Limit my coffee intake to 2 cups/day Drink less coffee
 Eat more/specific amounts of certain nutrients (e.g., protein, fibre, calcium, vitamins D, C, E, iron, potassium, unsaturated fats) Consume sufficient iron daily, Drink or eat 1000 mg calcium each day Increase my fibre intake, Increase protein intake at lunch time
 Eat less/limit certain nutrients (e.g., carbohydrates) (except fat, sodium, sugar) Eat only 1/2 cup of starch at supper Eat less carbs
 Caloric/food intake amounts Consume <1500kcals, No over-eating and no eating my kids left overs! Eat more calories, Eat less, Limit extra desserts/snacks
 Portion control Weigh and measure my portions, To eat portion controlled foods Eat smaller portions
 Self-monitor diet and/or ↑ awareness Keep a food diary daily Be aware of what I am eating.
 Eating out less/Eat at home more I want to only dine out for 1 meal a week Eat more at home
 Evening/night time eating (e.g., healthier and/or restricting) No eating after 8:00pm Limit snacks at night
 Follow Canada’s Food Guide Follow Canada’s food guide  
 Follow vegetarian/vegan diets Eat mostly vegan  
 Follow fad diets (not gluten free) More alkaline and less acidic foods  
 Gluten free (includes wheat free) Follow Celiac diet  
 Follow other plans (includes FODMAP guidelines, heart healthy, diabetes, Optifast®, Weight Watchers®, DASH, dietitian meal plans, weight lifting, pregnancy diet, unspecified diet plans) Following the dietitian’s plan, Eat only my shakes this week, Follow diet, Follow Diabetes diet  
 Glycemic index Keep a low glycemic index diet  
 Clean eating (includes unprocessed, whole, fresh, raw, natural foods) Eating cleaner, Eat as much raw as possible, To eat fresh food  
 Supplements Take 600-800 IU vitamin D daily  
 Planning and preparing food Cook dinner from scratch a minimum of 3 times per week, Plan 4–5 smaller meals per day Better planning and preparing of food, Plan healthy meals, Plan Meals
 Goals describing when food is eaten or not eaten/eating patterns Eat Breakfast, Lunch, Dinner & Snack every day, Not to eat in between meals Eat more regularly, Try not to snack so much throughout the day
 Breakfast Eating healthy breakfast Incorporate cereal or smoothies more often for breakfast
 Psychological aspects of eating Don’t binge, Drink water or 0 cal drink when hungry, Stop emotional eating To control food intake, Respect food as a means of nutrition and to satisfy hunger
 General eating improvements Eat healthy meals and snacks, Eat the recommended DV of minerals and vitamins, Eat a variety of foods Eat healthy, eat a balanced diet, eat right to avoid IBS symptoms