Healthier eating has many benefits, from better health,
to having more energy, to feeling good about yourself. The secret to getting there?
Make healthy changes one small step at a time.
BREAK IT UP
The best way to achieve a big goal like ‘I want to eat
more healthfully’ is to break it up into a number
of small, specific goals.
Start by looking at your eating habits. Decide what you will tackle first. Be realistic and take it slow—
changing a habit takes time. Changes don’t have to be major to have a positive effect, and they all add up.
Here are some ideas to get you started. Use one of these or choose your own. Then move to step 2
and make your goal SMART.
Some Nourishing Moves
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Eat more leafy green
vegetables.
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Pack satisfying snacks that
include protein and fibre.
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Cook more whole grains—
try quinoa, brown rice
or barley.
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Drink milk every day.
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Cook at home more often.
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Enjoy more meals with
your family.
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Eat smaller portions.
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Other:
MAKE SMART GOALS
Thinking SMART is a useful way to help you
frame your small goals or changes.
SMART stands for S pecific, Measurable, Action-oriented, Realistic and Time-framed.
A goal expressed the usual way
A goal expressed the SMART way
I’m going to eat more leafy
green vegetables.
I’m going to eat a leafy green vegetable
with dinner at least 3 times this week.
SET-UP-FOR-SUCCESS TIPS • Writing your goal down and tracking your progress
can help you focus and stay motivated. Make sure to celebrate your successes and don’t be too hard
on yourself when you fall short. It’s part of change. Just keep at it.
My SMART Goal ....................................................................................................................................................
How did I do this week? ........................................................................................................................................
EAT MINDFULLY
Ads showing irresistible foods, restaurants
with huge servings on over-sized plates, and jumbo bags of snack foods,
can tempt us to eat when we’re not really hungry. We can also mindlessly eat too much
when we’re distracted—like when watching TV.
Eating ‘mindfully’ is a technique that aims to help us focus on what we’re eating and how full we’re feeling.
It is a great way to eat the amount of food our body really needs, which is usually less than we would eat
when we are distracted.
Start putting these effective mindful
eating strategies into practice more often:
• Sit at the table during meals and set aside enough
time to enjoy your food.
• Turn off the TV and put down smart phone, tablet
and other electronic devices to limit distractions.
• Put your fork down between bites.
• Eat slowly, appreciating each different taste
and texture.
• Eat when hungry and stop when you feel satisfied.
SNACK
STRATEGICALLY
Snacking is a great way to keep your appetite
in check and prevent overeating later on. Keep
in mind that reaching for nutrient-poor snacks
can leave you famished an hour later or ready
to snooze at your desk.
For staying power, have a nutrient-rich snack
with protein and fibre. It will help keep you
energized and satisfied until your next meal.
Avocado and Ricotta on Toast
A lusciously healthy and easy to make snack.
Fresh taste, fibre, protein, a hit of calcium.
Who could ask for more?
a whole ripe avocado.
*Mash
Stir in a cup of Ricotta cheese.
*Add the juice of one lime, a shake of hot sauce,
*plus some chopped tomato, fresh garlic and
green onions.
Spread thickly on a slice of toasted whole grain
bread.
Makes a superb veggie dip too!
*
*
Listen to Your Hunger and Fullness Cues
1
2
3
4
5
VERY
HUNGRY
SOMEWHAT
HUNGRY
ALMOST
SATISFIED
SATISFIED
VERY FULL
Aim to eat when your hunger is at level 2 and stop at level 4.
Downsizing Tip • Using smaller plates
and bowls can help you keep portions in check.
EAT WITH YOUR FAMILY
MORE OFTEN
Eating together is a great way to improve
eating habits. Studies show that families who
eat together enjoy more nutritious foods like
vegetables, fruit and milk products.
Cherry Tomato and Feta Spaghetti
Busy week? Here’s a recipe that’s made in a flash.
While the spaghetti is cooking, prepare the
remaining ingredients.
Serves 4
1 pack (375 g) whole wheat spaghetti
2 cups (500 mL) halved cherry tomatoes
1/3 cup (75 mL) chopped or torn
fresh basil leaves
2 tbsp (30 mL) olive oil
2 tbsp (30 mL) lemon juice
1 cup (250 mL) crumbled Feta
1/2 tsp (2 mL) chili flakes (optional)
Preparation
In a large saucepan, cook spaghetti according to package
instructions. Drain pasta and return to saucepan. Gently stir
in tomatoes, basil, olive oil, lemon juice, Feta and chili flakes.
For a more mild flavour use Bocconcini instead of Feta.
Bump up the veggies—stir in a few big handfuls of baby spinach,
kale, arugula or even peas.
For more great recipes and tips, visit nutritionmonth.ca.
Make small changes, one meal at a time—Take a 100 Meal Journey.
Organized by Dietitians of Canada
and dietitians of your region