A Tip from the Dietitian....

Getting Started

   Any time is a good time to start making healthy changes in your life.  The beginning of a new year is a likely time to do some self-assessment and set some goals.  Nutrition goals are often included.  Whether your goal is to lose weight, lower your cholesterol level, eat more vegetables or any other nutrition related goal...Record Keeping can help.  Research shows that record keeping is one of the most powerful tools we can use for helping to make change.  If you'd like to use record keeping to help you in meeting your nutrition goal, keep these things in mind:

1. Food records are more accurate and realistic if you record your intake as close to the time of consumption as possible.  (It's more difficult to remember how many chips you ate at lunch by the time 10 p.m. rolls around.)
2. Keep track of all that you eat or drink as it pertains to your goal.  For example, if you are tracking Calories, the "samples" of food as you cleaned up the kitchen and put away leftover food can make a difference.   If your goal is to increase your intake of vegetables or calcium, track all vegetables eaten or major sources of calcium in your diet.
3. Be sure to note the day of the week, the day and the time of consumption.  For instance, Monday, January 4, 2010, 9:00 a.m.
4. Write down other details to your day as well, especially if you feel that you are straying from your goal.  Knowing the details can help you figure out what was going on that kept you from meeting your goal.
5. Know the facts!  The Internet is a rich source of information on food.  However, be sure to use credible sources.  Food labels are also helpful.  Read them carefully and be certain of what the label is referring to as a "serving size."
6. Records can be kept in a small spiral notebook, on-line or by using a Smart Phone Application.  
7. Evaluate your records as you go through your day to help keep you focused on your goals.
8. Review your records daily and summarize the day in terms of meeting or not meeting your goals.  Be sure to acknowledge success.  "Troubleshoot" for yourself if goals are not met.  Think about how to work towards success for the next day.  What might you do differently?  Should you choose a different restaurant, order a different menu item, or eat more regularly throughout the day so as to not be overwhelmed with hunger when making decisions about food?
9. Evaluate your records again on a weekly basis to help clarify how the week went.
10. Ask for advice, help or support if needed from a healthcare professional.

"The secret of getting ahead is getting started." ~ Mark Twain

Have a Healthy New Year!