Healthy food eating is important in our daily lives. Therefore, based on my personal health initiative (PHI), the report aims at increasing both the fruits and vegetables to the level required by the government’s dietary guidelines. It is easier than people think to eat healthy. The only requirement is taking small steps every week in improving the nutrition and move towards a healthy and more satisfying life (Dias & Agante, 2011). Healthy eating does not involve strict dietary limitations, living unrealistically thin, and deprivation of important food but rather focusing on improvement and stabilization of one’s health.
The rationale of the report is to assist in changing my eating habit that would guarantee having healthier lifestyle, decreasing various risk factors associated with chronic diseases, and feeling better through consumption of good nutrition. Generally, the report aims at improving my overall health. Healthy eating habit assists me in maintaining my healthy lifestyle as a young adult. To make healthy food choices might be quite challenging than the expectations considering that most of my food choices are based on pleasure (Fredericks & Sanchez, 2013). However, with adequate strategies and behaviours in place, I believe that the report will impact my life positively and improve my health status.
For the report, Stages of Change Model is employed. The model presents six stages describing different stages that we experience in our lifestyle habits. However, the model assumes that the changes do not happen in a single step but rather through a series of distinct and predicable stages. The first stage is pre-contemplation which involves denial of changing the eating habits and failing to recognize the existing problem (Salzmann, 2015). Although assisting people at the pre-contemplation stage might be difficult, I believe that with my willingness to have a healthy lifestyle, it will not be difficult to pass the stage. Contemplation is the second stage, which involves weighing the cost and benefits of modifying the eating habits. With my powerful and motivating goal and visualized results, I am more than eager to execute the change considering the benefits of healthy living habits. Preparation stage requires decision making I have accomplished already. The action stage involves changing the lifestyle (Shaffer, 2013). Currently, I am in the process of changing my poor eating habits. Maintenance and habituation stages depend on the successful implementation of the report and the current eating habits.
Strategies for behaviour change
Changing ones eating habit might be quite challenging unless there are compelling reasons to change. Hence, there is need for effective strategies of ensuring behavioural change. For my healthy food, I will increase the level of my motivation through addition of new additives and food recipes in to my daily food. Practising such activity on daily basis will trigger a form of habit that I will have to comply with. Another strategy that I will use involve increasing my current level of knowledge through acquisition of more information on the healthy eating habits in regards to the various forms of diseases associated with unhealthy eating habits. Additionally, knowledge on the overall damage of the body and health will be critical. The success of the strategy depends on the commitment to achieving such strategies; thus, most of my decisions will depend on the goals of my report. My strategy will be focusing on the assistance and encouragement of the family while changing my eating habit.
The aim of changing the eating habits is to have a healthy and balanced life. In addition, change involves reducing the probability of risks associated diseases from poor eating habits. These factors make it important to monitor the progress of my eating activities. One of the measures I will use is continuous monitoring of the food that I take. With the commitment to change, it evident that the types of food that I eat should change with time. Furthermore, the progress of my eating behaviour will be measured based on the daily review of my plan. Through developing a food diary, I will be in a position of tracking the amount of food and drinks that I consume to facilitate proper changing of the habits if there is non-compliance to the strategies (Tanagra et al., 2013). In addition, I will reward myself through purchasing new clothes, which reflects body adjustment to the new healthy eating habits. Failure to monitor the progress, I am likely not to achieve the established goals.
Anticipated Barriers and Copping Strategies
In every plan, there are barriers, which are likely to deter the achievement of the required objectives. Therefore, it is important to identify them and develop adequate measures of addressing them at the initial stages to prevent poor implementation of the plan. Changing the poor eating habits often require adequate time for proper analysis of the achieved results, the milestones, monitoring of the weight, and tracking the amount and types of food eaten. With my current schedule, it my be difficult to tract these changes and achieve the desired results. To cope with time inadequacies, I will use pre-packed food in every weekend and during my free time, I will leave the food in the fridge for about 2-3 days. This will offer me adequate time to schedule my activities.
Another barrier that could impact negatively the achievement of the results is my poor shopping and cooking skills. Changing the eating habits often require the greatest level of commitment. Poor shopping patterns especially little knowledge on the healthy foods could lead to failure of the plan. To improve my shopping and cooking skills, I will undertake serious research using different media such books, the online websites, and YouTube videos especially for the cooking skills. The third barrier could result from the surrounding. Within my home, there are many junk foods and sweets used by the family. These foods are not healthy which makes it important to find a way of dealing with them. Therefore, to control the consumption of junk foods and sweets, I will have to stop shopping them and encourage the members my family to stop purchasing them as well. As a result, there will be a healthy lifestyle in the family and offering assistance to each other.
Conclusion and Recommendations
Behaviour change is a difficult process that requires commitment of the person in need of change and involvement of people to assist in monitoring certain eating behaviours. Furthermore, there is need for willingness to change and frequent adjustment of activities (Ripton & Potock, 2016). To achieve my results, I will have to realize that change is a process that requires time and continuous assessment of the results achieved. In addition, I will seek the guidance of professional especially in developing the eating schedule.
Dias, M., & Agante, L. (2011). Can advergames boost children’s healthier eating habits? A comparison between healthy and non-healthy food. Journal of Consumer Behaviour, 10(3), 152-160.
Fredericks, L., & Sanchez, M. (2013). Get your family eating right!: A 30-day plan for teaching your kids healthy eating habits for life. Beverly, Massachusetts: Fair Winds Press.
Ripton, N., & Potock, M. (2016). Baby self-feeding: Solid food solutions to create lifelong, healthy eating habits. Beverly, Massachusetts: Quarto Publishing Group, USA, Inc.,.
Salzmann, M. E. (2015). Eat your vegetables!: Healthy eating habits. Minneapolis, Minnesota: Sandcastle, An Imprint of Abdo Publishing.
Shaffer, J. A. (2013). Stages-of-Change Model. Encyclopedia of Behavioral Medicine, 4(1), 1871-1874.
Tanagra, D., Panidis, D., Tountas, Y., Remoudaki, E., & Alexopoulos, E. C. (2013). Implementation of a worksite educational program focused on promoting healthy eating habits. F1000Research, 5(3), 105-111.