Three nutritional habits1/17/2024 ![]() have decided that you are going to change and are ready to take action.In this next stage, you are making plans and thinking of specific ideas that will work for you. Preparation: “I have made up my mind to take action.” are not sure how you will overcome the roadblocks that may keep you from starting to change.believe that your health, energy level, or overall well-being will improve if you develop new habits.have been considering change but are not quite ready to start. ![]() In this first stage, you are thinking about change and becoming motivated to get started. What stage of change are you in? Contemplation: “I’m thinking about it.” The four stages of changing a health behavior are ![]() You will also find tips to help you improve your eating, physical activity habits, and overall health. The information below outlines four stages you may go through when changing your health habits or behavior. New habits may help you look better and have more energy. After a while, if you stick with these changes, they may become part of your daily routine. New habits, like healthy eating and regular physical activity, may also help you manage your weight and have more energy. And, you may face roadblocks along the way.Īdopting new, healthier habits may protect you from serious health problems like obesity and diabetes. Sometimes it takes a while before changes become new habits. Changing your habits is a process that involves several stages. Maintenance: Have you created a new routine?Īre you thinking about being more active? Have you been trying to cut back on less healthy foods? Are you starting to eat better and move more but having a hard time sticking with these changes?.Action: Have you started to make changes?.Preparation: Have you made up your mind?.Contemplation: Are you thinking of making changes?.Make it easy for your child to make healthful snack choices by having fruits and vegetables on hand.Limit sugary beverages like soda and juice.Incorporate fish, nuts, avocado and oils into meals and snacks. Fat is an important part of a healthy diet.Make about half your plate fruit and vegetables.If your family does not eat dairy talk to your doctor or dietitian about ways to get enough calcium and vitamin D. Fruits and vegetables: choose a variety of colors.Grains: choose whole grain breads, pasta, rice and cereals.Proteins: meat, poultry, fish, tofu, beans, eggs or nuts.Serve meals that have a protein source, grains, fruit, vegetables and dairy.Avoid grocery shopping when you are hungry.Take a family trip to the farmer’s market or to a garden to learn more about where your food comes from.It can be challenging to find healthy meals when eating out, so make eating at restaurants and fast food an occasional special treat.Include your whole family in food preparation and cooking.Talk with your child about activities they can do when they are bored and how to cope with their feelings. Some children eat because they are bored or dealing with emotions, like being sad or upset.Items like a ball, kite or Frisbee are healthy rewards, too. Try activity-related rewards, like a family walk, time at the park or swimming pool time. Avoid calling foods “junk food” or “bad.” All foods can be a part of a healthy diet.Avoid distractions while eating, especially screen time. ![]()
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