Setting Healthy Goals

Ruth Sullivan Keene State College Dietetic Intern

November 2013

ObjectivesO Set SMART, realistic goalsO Choose effective strategies O Identify barriers and solutions

O Tools: O WorksheetO Table & list of strategies

Sharing Success

O Share one change, big or small, that you made successfully in the past few years.

O Share a bit about how you did it.

SMART GoalsO S: SpecificO M: MeasurableO A: AttainableO R: RealisticO T: Timely or time bound

Sample Goal 1O THIS: I want to go to bed by 10 pm

every weeknight for one week

O NOT THIS: I want to get more sleepO NOT THIS: I want to reduce my

stressO NOT THIS: I want to lower my blood

pressure

Sample Goal 2O THIS: I want to go for a walk every

Monday, Wednesday, and Friday after work for a half an hour for two weeks

O NOT THIS: I want to walk every week

O NOT THIS: I want to exercise moreO NOT THIS: I want to lose weight

Sample Goal 3O THIS: I want to bring a good, home-

made lunch to work three days a week for one month

O NOT THIS: I want to eat better at work

O NOT THIS: I want to control my sugar cravings

O NOT THIS: I want to lose 15 pounds

Goal Setting Worksheet O Problem O Goal O Purpose O Pathway O Set a

Timeframe

O Barriers O SolutionsO ResourcesO Reward

Reward Yourself

Health IssuesO WeightO Blood SugarO CholesterolO High Blood PressureO Your personal

issue:_____________________

Note about diabetesO The recommendations on the

handout are geared for pre-diabetesO If you’re on insulin, make sure to

talk to your doctor or registered dietician before making dietary changes.

Ideas for Health GoalsO Eat regular balanced meals and

snacksO Eat breakfastO Manage stressO Increase physical activityO Increase fiber-rich foodsO And many, many more possibilities

Your Turn

Share

For More InformationO Article on Setting SMART Goals O See “Making Healthy Changes”

handout:O WebsitesO BooksO Smartphone Apps

EvaluationO Please fill out comment card and

leave it with me today….

Questions?

SourcesGeneral Food and Nutrition Information Online: Worlds Healthiest Foods at www.whfoods.com

Setting SMART Goals: Derocha, G. 2011. How to Get Smart About Goal Setting. Accessed at http://www.ahealthiermichigan.org/2011/01/12/how-to-get-smart-about-goal-setting/

Emotional Eating/Mindful Eating: Albers, S. 2009. 50 Ways to Soothe Yourself Without Food; Wansink, B. 2007. Mindless Eating; Altman, D. 20011. One Minute Mindfulness; David, M. 2005. Slow Down Diet.

Cholesterol: Prevention Online. Twelve Foods that Lower Cholesterol Naturally. http://www.prevention.com/health/health-concerns/12-replacements-high-cholesterol-foods

Harvard Health Publications. 11 Foods That Lower Cholesterol . http://www.health.harvard.edu/newsletters/Harvard_Heart_Letter/2009/October/11-foods-that-lower-cholesterol

Mayo Clinic. Cholesterol: Top Five Food That Lower Your Numbers. Accessed at: http://www.mayoclinic.com/health/cholesterol/CL00002

Blood Sugar: Mayo Clinic. Diabetes Diet. http://www.mayoclinic.com/health/diabetes-diet/DA00027

Blood Pressure: Web MD. High Blood Pressure Diet. http://www.webmd.com/hypertension-high-blood-pressure/high-blood-pressure-diet?page=2