My Food Choice Action Plan
(Based on a 2,000-calorie diet)
Goal: Eat More Fruits and Vegetables
1. I will eat 8 or more servings of fruits and vegetables every day. A serving is:
Yes
No
Maybe
2. I will eat at least three different fruits and vegetables every day.
Yes
No
Maybe
3. I will eat at least one salad every day.
Yes
No
Maybe
1. I will buy and eat whole-grain cereal for breakfast.
Yes
No
Maybe
2. I will switch to whole-wheat or whole-rye bread.
Yes
No
Maybe
3. I will eat corn tortillas (made without lard) instead of flour tortillas.
Yes
No
Maybe
4. I will switch to brown rice or bulgur wheat as a side dish with meals.
Yes
No
Maybe
5. I will eat at least three whole-grain foods every day.
Yes
No
Maybe
1. I will use liquid olive, canola, corn or safflower oil as my main kitchen fat.
Yes
No
Maybe
2. I will use liquid margarine or soft tub margarine instead of butter or hard
stick margarine.
Yes
No
Maybe
3. When I buy salad dressing, I will buy low-fat or fat-free types.
Yes
No
Maybe
4. I will use less salad dressing — no more than 2 tablespoons (one capful) per
salad.
Yes
No
Maybe
Yes
No
Maybe

1 medium-sized piece of fruit

1/2 cup of cooked veggies

1 cup of salad or cut-up fruit

3/4 cup (6 oz.) of 100% fruit juice
Goal: Eat More Whole Grains
Goal: Use Healthier Kitchen Fats
Goal: Eat More Chicken, Fish and Beans
1. I will have fish at least twice every week.
2. I will limit meat, chicken and fish to 5 ounces or less per day.
Yes
No
Maybe
3. When I eat red meat, I will have small portions — 3 ounces, or about the size Yes
of a deck of cards.
No
Maybe
4. I will eat chicken, fish, beans and other non-meat foods more often than red
meat.
Yes
No
Maybe
1. This week, I will find two healthy foods to replace two not-so-healthy foods
that are in my kitchen now.
Yes
No
Maybe
2. I will learn what to look for on the Nutrition Facts part of a food label.
Yes
No
Maybe
3. This week, I will take time to read labels instead of rushing through the
grocery store.
Yes
No
Maybe
4. By reading food labels, I will find a healthy product I haven't used before and Yes
try it.
No
Maybe
Yes
No
Maybe
2. I will start every meal with a filling food, such as soup or salad, or I will drink a Yes
glass of water.
No
Maybe
3. I will use a food log to keep track of what I eat.
Yes
No
Maybe
4. Each week, I will enjoy a favorite high-fat or high-sugar food, but I will eat
less of it than I do now.
Yes
No
Maybe
5. I will increase regular physical activity so I get at least 40 minutes of
moderate intensity physical activity 3-4 days per week.
Yes
No
Maybe
Goal: Read Food Labels to Make Healthier Food Choices
Goal: Lose Weight
1. I will keep portions smaller than my fist.