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