If you need to change how you eat, a diet plan is paramount to success. A plan will help with your behavior modification. Writing things down will solidify it in your mind. It's replacing bad habits with good ones. But making changes can be overwhelming and stressful. Whether your goal is to lose weight, keep your diabetes in check or lower your blood pressure, taking baby steps is the key. Writing out a diet or meal plan requires thought and mental preparation. Whatever your goal, you'll learn how to critique your present eating habits and then change them into healthy choices you'll be able to live with for the rest of your life.
Step 1
Write down what you eat and how much of it, as well as what time you eat. Don't cheat. Include everything from whole meals to sneaking that cookie at the office. This will give you an idea of where your weaknesses lie. Underneath that, write down what your goals are. Whether it's lowering your cholesterol by 30 points or losing 20 lbs., seeing it on paper will help you keep on track.
Step 2
Know what your parameters are for your goals and search your food diary for your weaknesses. For example, figure out if you need to reduce sugar, reduce fat, increase protein or vegetables, reduce starchy carbs like bread, pasta and potatoes or reduce caffeine. This will help you break down your eating habits. Then you can start building them back in a healthful way.
Step 3
Place a sheet of paper landscape style. Write down the days of the week across the top. Write breakfast, lunch and dinner or actual time of day vertically on the left side. Make copies of this blank sheet. You'll be able to change it if you find certain food choices aren't working for you or you can write a diet plan each week, taking into consideration social obligations. If you know you're going out to a special lunch or dinner, you can mark that on the calendar. Then work each meal separately.
Step 4
Think of three or four food choices you'd like to have for breakfast that fit into your diet goals, paying attention to variety so the meal doesn't get boring. Take into consideration whether or not you're eating it at home or at work. Make sure the meals well balanced. Do the same for lunch and dinner. Of course, if you need to eat every three or four hours, you can use the time of day option and keep your meals smaller.
Step 5
Keep a list of basic diet needs with you at all times. If you find yourself out to dinner or at a party, it will keep you on track, as you'll have everything you can eat right in front of you.
Step 6
Having a meal plan gives you choices without being overly strict. It's the type of food you eat that's important. Make copies of your meal plan. Place one on your refrigerator; keep one at work and remember to keep your list of acceptable foods with you at all times.
References
- Dr. Karlis Ullis, MD, Sports Medicine, Preventative and Antiaging Medical Group, Santa Monica, CA
- Optimimum Performance Training Textbook; National Academy of Sports Medicine (NASM)
Member Comments