Answer to Question 1
1 . Identify a healthful change in your diet you'd like to make.
An example: I'd like to lower my fat intake.
2 . Identify two food choices you make that should change because they contribute to the need for the healthful change you identified.
An example: I eat at fast food restaurants three times a week. I usually have a large order of fries and once a week I eat fried chicken.
3 . Identify two or more specific, acceptable options for more healthful food choices than the ones identified under number 2.
An example: Options identified:
Order tossed salad with low-calorie dressing instead of fries.
Eat a grilled chicken sandwich every other week instead of fried chicken.
Eat Mexican fast food more often.
4 . Decide which option is easiest to accomplish and requires the smallest change to get the job done.
An example: I love Mexican food. It would be easy to eat tacos instead of french fries or fried chicken.
5 . Plan how to incorporate the change into your diet.
An example: Mondays and Fridays, I'll eat tacos.
6 . Implement the change. Be prepared for midcourse corrections.
An example: Midcourse correction: On Fridays, when I'm with my friends, it's easier to eat at the restaurant they like. I'll order the grilled chicken sandwich and coleslaw.
Answer to Question 2
A number of behavioral changes that help people in general eat better are:
Making healthy, delicious, affordable food available at home, in restaurants, schools, colleges, at work, and in military settings
Decreasing fast food restaurant dining
Increasing family meals and home cooking
Learning to cook
Self-monitoring of calorie intake and weight
Maintaining the healthful eating patterns of a home country after immigrating to the United States
In addition, improvements in farm-to-table transfer of locally produced foods and reliable access to healthy, affordable foods also tend to improve dietary intakes.
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