Pick one goal each week that you feel confident you can modify in your diet for years to come. Every week, record date of commitment by each goal. Share your goal with those close to you and put a note of your goal on your refrigerator so you are more likely to succeed.
Eat smaller meals throughout the day
• Eat a snack during the time you are without food the longest during your waking hours
• Eat small meals every 2.5 or 4 hours throughout the day
• Plan 3 meals and 2 or 3 snacks distributed throughout the day, every 2.5 to 4 hours
• If eating less than 3 meals, eat an additional meal
• Introduce breakfast by drinking milk, fruit or vegetable juice
• Add an additional food to breakfast, preferably protein based
• Prepare extra for meals so leftovers are on hand
• Plan time for preparing a nutritious lunch or snack for hard to get away times
• Slightly decrease portion sizes of your largest meals
Eat more fibre
• Eat 100% whole grain or wheat instead of white bread
• Add beans or steamed or raw vegetables to any meal
• Eat a green salad every day
• Eat fresh fruit for dessert or a snack
• Eat oatmeal or other higher fibre cereal for breakfast
• Stock up on frozen vegetables and fruits so they are always available
• Add raw spinach leaves to salad for more nutrients
• Add a vegetable to a meal: breakfast, lunch, or dinner
• Add vegetables to omelettes, pizza, sandwiches, stir fry’s, and other recipes
• If you find it hard to eat vegetables, consider vegetable juice, gazpacho, or juicing vegetables in a machine.
• Purchase pre-cut veggies and salad mixes for convenience
• Eat 5 servings of fruits and vegetables daily; keep a tally of servings eaten
Reduce sugars
• Consider substituting table sugar with raw local honey, raisins, dates until sugar can be reduced and possibly even eliminated.
• Consider consuming 100% fruit juices instead of soft drinks until they can be reduced or even eliminated
• Juice your own fruit with a juicer machine. Consider adding vegetables in the mix.
• Substitute vegetable juice for fruit juice
• Instead of soft drinks, drink lower sugar or no sugar beverages
o eg: milk, vegetable juice, water, etc.)
• Progressively decrease the number of sweets eaten throughout the day
o then decrease the number week eaten each week
o then only eat occasionally possibly only in social situations
• Substitute traditional desserts with fruit based desserts
• Reduce hidden sugars by examining ingredients on food labels