Printable Action Plan

Updated:Dec 8,2011

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
YesNoMaybe
2. I will eat at least three different fruits and vegetables every day.YesNoMaybe
3. I will eat at least one salad every day.YesNoMaybe
Goal: Eat More Whole Grains   
1. I will buy and eat whole-grain cereal for breakfast.YesNoMaybe
2. I will switch to whole-wheat or whole-rye bread.YesNoMaybe
3. I will eat corn tortillas (made without lard) instead of flour tortillas.YesNoMaybe
4. I will switch to brown rice or bulgur wheat as a side dish with meals.YesNoMaybe
5. I will eat at least three whole-grain foods every day.YesNoMaybe
Goal: Use Healthier Kitchen Fats   
1. I will use liquid olive, canola, corn or safflower oil as my main kitchen fat.YesNoMaybe
2. I will use liquid margarine or soft tub margarine instead of butter or hard stick margarine.YesNoMaybe
3. When I buy salad dressing, I will buy low-fat or fat-free types.YesNoMaybe
4. I will use less salad dressing — no more than 2 tablespoons (one capful) per salad.YesNoMaybe
Goal: Eat More Chicken, Fish and Beans   
1. I will have fish at least twice every week.YesNoMaybe
2. I will limit meat, chicken and fish to 5 ounces or less per day.YesNoMaybe
3. When I eat red meat, I will have small portions — 3 ounces, or about the size of a deck of cards.YesNoMaybe
4. I will eat chicken, fish, beans and other non-meat foods more often than red meat.YesNoMaybe
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.YesNoMaybe
2. I will learn what to look for on the Nutrition Facts part of a food label.YesNoMaybe
3. This week, I will take time to read labels instead of rushing through the grocery store.YesNoMaybe
4. By reading food labels, I will find a healthy product I haven't used before and try it.YesNoMaybe
Goal: Lose Weight   
1. I will keep portions smaller than my fist.YesNoMaybe
2. I will start every meal with a filling food, such as soup or salad, or I will drink a glass of water.YesNoMaybe
3. I will use a food log to keep track of what I eat.YesNoMaybe
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.YesNoMaybe
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.YesNoMaybe




"This content was last reviewed on 09/22/2011."

Cardiac Rehabilitation