MAKE TIME

• Practise planning, prioritisation and preparation

• Adopt a weekly/daily ritual

TAKE A SMALL ACTION

• Take a 5-minute action

• Use the 4-circle : Outcome > this month > this week > action today

EAT SLOWLY & MINDFULLY

• Use a meal timer

• Do something between bites

• “Wine taste” your food

• Eat without distractions

• Pace yourself to the slowest eater

• Notice what effects your eating speed

• Use an app

LEARN TO RECOGNISE YOUR HUNGER & FULLNESS CUES

• Practise noticing hunger/fullness cues

• Amplify physiological feedback

• Use appetite awareness tracker

NORMALISE/ROUTINISE EATING HABITS

• Have scheduled meal times

• Schedule appetite check-ins

• Plan meals / stock up on health & convenient options

MONITOR & ADJUST ENERGY BALANCE AS NEEDED

• Identify overall energy balance goals & factors

• Discuss energy balance

• Choose method of adjusting energy balance

• Use hand sized portions to build meals & menus

• Use the “PN plate” templates

• Use some other method of portion measurement

• Combine portion sizing with appetite awareness

ESTABLISH CRITERIA FOR “BETTER”

• Collaborate on a continuum

EAT LESS PROCESSED FOOD

• Use dietary displacement

• Make healthy substitutions

• Move along the continuum

• Notice behaviour patterns

• Identify red-yellow-green light foods

ADD MORE WHOLE MINIMALLY PROCESSED FOODS

• Try 1 new _ every _

• Go to the grocery store

• Take a field trip (eg, to a farmers market)

• Try cooking / food prep techniques

• build a food budget

• Create a roster of “go-to meals”

• Cooking education

• Make it easy / use a continuum

EXPERIMENT, UPGRADE AND EXPLORE

• Expand repertoire of food types

• Upgrade food purchasing

• Get (or stay) involved in the food production process

• Further improve preparation and cooking skills

EAT LEAN PROTEIN AT MOST MEALS

• Develop a protein shopping list

• Develop a “protein prep ritual”

• Plan menus and meals that include protein

EAT COLOURFUL VEGGIES AND/OR FRUITS AT MOST MEALS

• Develop a colourful veg/fruit shopping list

• Plan menus and meals that include colourful fruit/veg

• Make a supershake

SLOW DIGESTING, HIGH-FIBRE “SMART CARBS”

• Develop a “smart carb” shopping list

• Develop a “carb prep ritual”

• Plan menus and meals that include “smart carbs”

CHOOSE HEALTHY FATS

• Develop a health fat shopping list

• Plan menus and meals that include healthy fats

• Decrease consumption of processed fats

HYDRATE PROPERLY

• Keep a “drink journal”

• Have a “water trigger”

• Have a “crucial conversation”, use referral network

GET REGULAR PHYSICAL ACTIVITY

• Add daily-life movement

• Schedule and prepare for exercise

• Build an “activity team”

• Make it fun

MANAGE TRAINING LOADS

• Keep a training journal

• Improve nutrient density

• Schedule meals

• Incorporate recovery techniques

• Explore athlete/exerciser mindset

IMPROVE SLEEP

• Create a sleep ritual

• Improve sleep environment

• Set sleep targets; plan bedtimes

• Keep a sleep or recovery journal

DO PURPOSEFUL RECOVERY

• Focus on nutrient dense eating

• Improve workout nutrition consistency

• Keep a food intolerance journal

• Get outside

• Do a mindfulness or relaxation practice

CHANGE YOUR ENVIRONMENT TO HELP MEET YOUR GOALS

• Make it easy

• Build a team

• Use habit triggers / habit pairing

• Do a “household makeover”

IDENTIFY PHYSICAL SENSATIONS, EMOTIONS AND THOUGHTS AND THEIR CONNECTION TO FOOD / EATING

• Do a mind-body scan

• Start a food & feelings journal

• Ask 2 crazy questions

SEPARATE URGES FROM BEHAVIOURS

• Make a “discomfort deal”

• Come up with alternatives

• Think on a continuum