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.<\/p>\n
Eat smaller meals throughout the day<\/strong> Eat more fibre<\/strong>
\n\u2022 Eat a snack during the time you are without food the longest during your waking hours
\n\u2022 Eat small meals every 2.5 or 4 hours throughout the day
\n\u2022 Plan 3 meals and 2 or 3 snacks distributed throughout the day, every 2.5 to 4 hours
\n\u2022 If eating less than 3 meals, eat an additional meal
\n\u2022 Introduce breakfast by drinking milk, fruit or vegetable juice
\n\u2022 Add an additional food to breakfast, preferably protein based
\n\u2022 Prepare extra for meals so leftovers are on hand
\n\u2022 Plan time for preparing a nutritious lunch or snack for hard to get away times
\n\u2022 Slightly decrease portion sizes of your largest meals<\/p>\n
\n\u2022 Eat 100% whole grain or wheat instead of white bread
\n\u2022 Add beans or steamed or raw vegetables to any meal
\n\u2022 Eat a green salad every day
\n\u2022 Eat fresh fruit for dessert or a snack
\n\u2022 Eat oatmeal or other higher fibre cereal for breakfast
\n\u2022 Stock up on frozen vegetables and fruits so they are always available
\n\u2022 Add raw spinach leaves to salad for more nutrients
\n\u2022 Add a vegetable to a meal: breakfast, lunch, or dinner
\n\u2022 Add vegetables to omelettes, pizza, sandwiches, stir fry\u2019s, and other recipes
\n\u2022 If you find it hard to eat vegetables, consider vegetable juice, gazpacho, or juicing vegetables in a machine.
\n\u2022 Purchase pre-cut veggies and salad mixes for convenience
\n\u2022 Eat 5 servings of fruits and vegetables daily; keep a tally of servings eaten<\/p>\n