SMART Nutritional Goal Setting for the New Year

The coming of the New Year spurs a psychological phenomenon known as “the fresh start effect,” which causes us to experience a renewed sense of commitment to pursuing goals. Unfortunately, nearly 80% of people who make resolutions allow them to fall by the wayside, and they experience feelings of low self-esteem as result.   This year, instead of setting vague or impossible goals, let’s take the time to appreciate ourselves and thoughtfully reflect on our habits in order to set a realistic outlook for personal change. The SMART mnemonic, a tool for effective goal setting, can help us achieve positive, conscious personal change, one step at a time. Read on to learn how to create a SMART resolution for 2017.

Specific:  You are much more likely to achieve a specific goal than a generic one. To set a specific goal, you must answer the questions below.  For example: A general goal would be “I will eat healthier.” A specific goal would be “I will add a serving of fruit or vegetables to every meal, whether at home or dining out.”

Who is involved?

What do you want to accomplish?

Where do you need to be to accomplish the goal?

What are the requirements for or barriers to achieving your goal?

Why do you want to accomplish the goal?

Measureable:  Establishing criteria for measuring progress will help you stay on track and feel motivated to reach your goal. To determine how to measure your goal, consider questions like “how much,” “how many,” or “how long.” You can monitor your achievement using a log, journal, or app. Popular apps for tracking healthy eating and lifestyle behaviors include Waterlogged, MyPlate Calorie Tracker, Calorie Counter & Food Diary, Calorie Counter & Diet Tracker, and Lose It!

Actionable:  An actionable goal is one you can start working towards immediately. If your goal requires investments beyond your current capacity (physical skills, finances, or free time), you will end up putting it off. Goals that are compatible with your schedule and lifestyle empower you to dive into new healthy practices.

Realistic:  A realistic goal represents a desire towards which you are both willing and able to work. A goal can be both high and realistic. However, while challenging yourself is important, you don’t want to set yourself up for failure. For example, instead of setting a goal to permanently remove all sugary foods from your diet, try limiting your intake of sodas and desserts to twice a week. The later goal is clearly more feasible because it doesn’t require extreme deprivation for success. Total denial can heighten cravings and lead to negative feelings, like disappointment or low self-esteem, when you give in to temptation.

Time-Bound:  Grounding a goal within a timeframe prevents procrastination. Without a deadline, there is not a sense of urgency to keep you motivated. Try writing short-terms objectives on your calendar and setting reminder alerts on your phone to stay on track for meeting your goal by its deadline.

The New Year is a time when our minds and bodies are ready to embrace positive lifestyle changes. Start 2017 by asking yourself, “what would it take to make me healthier and happier,” and then take the time to set yourself up for success by crafting a SMART goal. Accomplishing your goal will not only improve your health, but also give you the confidence necessary to pursue more positive changes in the future.

Check out our posts on mindful eating and tips for not over indulging this holiday season.

Happy holidays to all of our Moxy Kitchen readers!

Dr Kara

My journey to find a balanced way of living led me to a Ph.D. in Nutrition at the University of Wisconsin-Madison and a Master’s in Public Health at the University of California-Berkeley. My studies and experiences afford me a deep understanding of diet and lifestyle factors that contribute to optimal health. I contribute to projects in the U.S. and abroad that improve the health of individuals and families through nutritious foods. I believe the foods we eat impact our lives in so many ways, ranging from nourishing our body’s cells and tissues, to supporting emotional, physical, and social wellbeing. I am thrilled to be a part of the Moxy Kitchen team and support the development of flavorful, easy-to-use food products that add a nutrient-dense punch to daily meals.