a- Review your dietary intake (i.e., the foods and beverages in your Spreadsheet Report). What were the three leading sources of protein in your dietary pattern?
b- When you are ready to make a behavior change, set a goal to improve your likelihood of success! SMART goals include five important characteristics:
- Specific: Rather than trying to completely overhaul your lifestyle, focus on just one behavior at a time.
- Measurable: Include a definite way to track your progress.
- Achievable: To avoid discouragement, make sure the goal is realistic for you.
- Relevant: Choose a goal that is worthwhile and in alignment with what is going on in your life right now.
- Timed: Set a due date.
As a guide for format, here is a SMART goal related to protein intake:
By November 1st, I will incorporate at least 20 grams of protein into my breakfast. I will do this by including eggs, Greek yogurt, and/or quinoa with breakfast each day. I will track my progress using NutritionCalc Plus.
You can see that this goal is specific (focuses on one behavior change), measurable (grams of protein at breakfast), achievable (it is feasible to add protein-rich foods at breakfast), relevant (it would help me to meet my overall protein RDA throughout the day and support my weight management program), and timed (due date is November 1st).
After you have analyzed your dietary data, identify an area related to protein that could use some improvement. For example, many college students would benefit from including more plant sources of protein. Think of a SMART goal for yourself that would modify your intake of protein. Make it relevant for you.
1. SPECIFIC: What is one specific behavior that you could change to improve your intake of protein?
2. MEASURABLE: How could you measure this behavior?
3. ACHIEVABLE: What practical strategies will you use to achieve your goal?
4. RELEVANT: Describe how this behavior change goal is worthwhile and in