By printing out and completing this action plan, you can outline which steps you plan to take toward healthy eating and weight loss.
(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:
- 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
| 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 |
| Goal: Eat More Whole Grains | | | |
| 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 |
| Goal: Use Healthier Kitchen Fats | | | |
| 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 |
| Goal: Eat More Chicken, Fish and Beans | | | |
| 1. I will have fish at least twice every week. | Yes | No | Maybe |
| 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 of a deck of cards. | Yes | No | Maybe |
| 4. I will eat chicken, fish, beans and other non-meat foods more often than red meat. | Yes | No | Maybe |
| Goal: Read Food Labels to Make Healthier Food Choices | | | |
| 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 try it. | Yes | No | Maybe |
| Goal: Lose Weight | | | |
| 1. I will keep portions smaller than my fist. | Yes | No | Maybe |
| 2. I will start every meal with a filling food, such as soup or salad, or I will drink a glass of water. | Yes | 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 30 minutes of moderate intensity physical activity per day on most — and preferably all — days of the week, for a total of 150 minutes per week. | Yes | No | Maybe |
"This content was last reviewed on 09/22/2011."
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