When it comes to nutrition, it’s easy to have great intentions but fall short of actionable goals. Most people know they should eat healthier, yet the changes they need to make require more effort than they are willing to make. The solution to this problem is simple: Set smart nutrition goals! SMART stands for Specific, Measurable, Attainable, Realistic and Time-Bound. By setting SMART nutrition goals, you can eliminate doubt and build trust that you will achieve your desired outcomes by following through on your plans.

A SMART goal is a specific, measurable, attainable, realistic, and time-bound goal. Let’s look closely at what each criteria means.

SPECIFIC - The first step in developing a good habit is to describe exactly what that new habit will be. Instead of saying you will eat more vegetables and fruits, your goal might be to fill 1/3 of your plate with non-starchy vegetables and fruits at each meal. The next step would be to create action steps that lead you in the direction of achieving your goal. For example, if you want to eat more vegetables, you might commit to buying them at the grocery store each week and cooking them as part of your weekly meal plan. You can also try out different recipes with vegetables as the main ingredient instead of meat or processed foods. Create goals around other aspects of your diet like drinking more water or eating less processed food.

MEASURABLE - Measuring your progress and holding yourself accountable along the way will help keep you on track. An online or paper journal is a great way to monitor your progress. If you want to hit your protein goal consistently, tracking your macros can be a great start.

ATTAINABLE - Make sure you have the tools, information and resources you need to reach your goal. If meal prepping every meal for the week is not feasible for you it is totally okay, but having an alternative in mind that is realistic is very important to avoid frustration and stress and to keep you on track.

REALISTIC - Setting a goal that is realistic can help avoid setbacks and false starts. For example, if you know you hate plain rice, chicken and broccoli, creating a bland meal plan may not be realistic. Aim for something that you enjoy that will satisfy your palate but also meet your macronutrient goals. Long-term behavior change is more likely if you enjoy the process.

TIME-BOUND - Goals without starting points and deadlines are easier to put off. Spell out when you are going to begin your new behavior or activity and how often you are going to do it. If you want to improve your diet, a goal could be to substitute plant-based protein for meat three meals a week beginning this Sunday.

Remember, these are guidelines that should be applied to everyone regardless of age, sex, or weight. Setting SMART goals will help you stay focused on improving yourself while creating healthy habits. Instead of just setting a goal to lose 10 pounds by New Year's Day, set a realistic goal such as lose 1 pound per month or burn 500 calories per day. These goals will make it easier for you to reach your target without feeling discouraged. It is important not only to have realistic goals but also achievable ones so that when you do succeed, it feels good and motivating! When starting any new health routine, consult with a doctor first before making any major changes in your diet.

1. First, identify your goal. What do you want to achieve? 

2. Make sure your goal is SMART: specific, measurable, attainable, relevant, and time-bound. 

3. Once you have a SMART goal in mind, figure out what steps you need to take to achieve it. 

4. Set a timeline for yourself and make sure to stick to it.

So now that you know about SMART goals, rewrite any goals that you currently have if needed to fit the SMART model. Break them down into smaller steps until you are confident you can do step 1 with ease. I hope that this method helps you Take Off and progress towards your goals. Nothing is outside your reach! So now that you know about SMART goals, take another look at any goals you may have had and rewrite them to be SMART. Once they're rewritten, break them down into smaller steps so that you can work on the first one easily before moving on to the next.