Have you taken the pledge? I’ve had a hard time deciding what my pledge was going to be. Try a new fruit or vegetable at least one time a week, or eat more fruits and vegetables with breakfast, or have phone free meals?
The latter is something I have already been striving to do- with some good success. I feel very strongly about this one on two levels. One- being distracted while eating affects my ability to eat mindfully. Two- what kind of example am I setting with my kids? I want a no phone at the table rule at my house as I feel meals are a time for connection. They are so much more than just the food and eating.
As for the trying something new a key part to this pledge is setting attainable goals. Also, in discussing this one with my 5 year old, I realized this is something I want to do for my family, but on a monthly basis. So my pledge is to eat more fruit and/or vegetables with my breakfast.
So, after reading my pledge, are you ready for yours? Here are some ways to get ready to make your pledge.
1. Choose your change
- Make it small.
- Stick with it.
- Take it one meal at a time.
- Make sure it’s easy.
- Set a SMART goal. Not sure what that is, look for my upcoming post about SMART goals.
3. Get support
- From a Registered Dietitian like me!
- There are lots of apps for things like this.
- From family or friends.
- Give yourself some prep time to help you actually achieve the goal.
5. Change you eating environment
- Try things like putting fruit on the counter.
- Have nourishing snacks throughout the day.
- Remove “snack” foods from view.
- Use a reusable water bottle.
Still need some more ideas of how to make this work for you?
- Try setting 1-3 goals and no more!
- Make goals visible, ie: put them up at your desk , in the kitchen, etc.
- Try batch cooking to make the week easier, ie: things like beans and grains are great foods to batch cook.
- Share your goals with supportive people.
- Make a meal plan. Need more reasons to make a meal plan? Read my blog post here.
- Keep nourishing snacks handy. Try this recipe.
- Keep healthy food by the front door to grab and go.
- Keep snack foods away from where you work if you tend to eat mindlessly.
If you are looking for more support with making a change contact Jill, Nurture The Future’s Registered Dietitian at firstname.lastname@example.org
Adapted from The Dietitians of Canada’s Nutrition Month Campaign Materials. Find more information about Nutrition Month at: www.nutritionmonth2016.ca