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Cheshire Personal Trainer: Progressive Diet Goals

Cheshire Personal Trainer: Progressive Diet Goals


Instructions: Pick one goal each week that you feel confident you can modify in your diet for years to come.

Share your goal with those close to you and put a note of your goal on your refrigerator so you are more likely to succeed.


  • Eat smaller meals throughout the day
  • Eat a snack during the time you are without food the longest during your waking hours
  • Eat small meals every 2.5 or 4 hours throughout the day
  • Plan 3 meals and 2 or 3 snacks distributed throughout the day, every 2.5 to 4 hours
  • If eating less than 3 meals, eat an additional meal
  • Introduce breakfast by drinking milk, fruit or vegetable juice
  • Add an additional food to breakfast
  • Eat cereal for bedtime snack instead of a high fat snack food
  • Prepare extra for meals so leftovers are on hand
  • Plan time for preparing a nutritious lunch or snack for hard to get away times
  • Slightly decrease portion sizes of your largest meals


Eat more fibre

  • Eat 100% whole wheat instead of white bread
  • Add beans or steamed or raw vegetables to any meal
  • Eat a green salad every day
  • Eat fresh fruit for dessert or a snack
  • Eat oatmeal or other higher fibre cereal for breakfast
  • Stock up on frozen vegetables and fruits so they are always available
  • Add raw spinach leaves to salad for more nutrients
  • Add a vegetable to a meal: breakfast, lunch, or dinner
  • Add vegetables to omelettes, pizza, sandwiches, stir frys, and other recipes
  • If you find it hard to eat vegetables consider vegetable juice
  • Purchase pre-cut veggies and salad mixes for convenience
  • Eat 5 servings of fruits and vegetables daily; keep a tally of servings eaten


Eat lower/healthier fat foods

  • Substitute meat with fish high in omega-3 fatty acids
  • Instead of spreading butter or margarine on bread, dip 100% whole wheat bread in the equivalent amount of olive oil
  • Substitute other saturated fats for polyunsaturated fats or polyunsaturated fats for monounsaturated fats
  • Eat ice milk, sherbet, or non-fat frozen yogurt instead of ice cream
  • Choose lower fat salad dressings (low fat, no fat) or olive oil and lemon
  • Substitute plain yogurt for sour cream
  • Substitute plain yogurt for mayonnaise in your chicken or tuna salad
  • Decrease sandwich spread or salad dressing by progressively adding plain yogurt
  • Eat lower fat cuts of meat (See meat exchanges)
  • Choose milk with lower fat (2%, 1%, 1/2%, Skim or non-fat)
  • Choose lower fat cheese (mozzarella, low fat cheese)
  • Eat whole grain cereal with milk for bedtime snack instead of traditional snack food
  • Plan to eat healthfully 6 days a week and only eat sweets and higher fat foods one day a week

Appetite control

  • Eat a snack before lunch or dinner to reduce the tendency to overeat
  • Keep a food journal of the quantities of all food eaten
  • Rate appetite after each meal or snack: 1) Very Hungry, 2) Hungry, 3) Satisfied, 4) Full, 5) Very Full
  • Eat just until comfortable (rating of 3), leave food on plate if necessary
  • Check your diet periodically using computer diet analysis software
  • Weigh food and serve pre-determined portion before sitting down to eat
  • Limit the number of times you eat out at restaurants
  • Eat before being around processed snack foods (e.g: party, shopping, etc.)
  • Agree to do extra exercise if you eat more than you had planned using a caloric expenditure and calorie content database or table


  • Write weekly menu with accompanying shopping list
  • Keep shopping list
  • Prepare foods the evening before and refrigerate for the next day