Setting My Goals

Setting clear goals can help you make healthy changes. These changes don't have to be big. Even small steps can make a difference in your health!

This page has some ideas of goals you might want to set. Or come up with others unique to you. Your health care team can also help you decide what goals to choose, based on the changes they suggest you make (See "My Health Care Visit: Advice").

The chart on this page is a sample format for setting your goals. The next page has two blank charts you can fill in.

Ideas: Goals I Might Set

To eat 2 cups of fruits each day.
Drink water or low-fat or fat-free milk with all meals.
To eat 1 cup of whole grain breakfast cereal each day.
To watch my portion sizes for each meal and snack.
To try a new physical activity for 1 month, three times a week.
To be physically active for 60 minutes each day. Include three 10-minute periods of physical activity each day.
To run in place while watching TV for 30 minutes each day.
To walk or march in place while I talk on the phone.
To keep a journal of what I eat and how long I am active each day for 1 month.

Setting Goals: Sample Format

Sample Goal	To get calcium at least three times a day.
My reason for this goal	To build stronger bones and stronger teeth.
Steps I'll take	Drink calcium-fortified orange juice with breakfast. Always drink fat-free milk with lunch and dinner. Have fewer sweetened drinks. Eat low-fat or fat-free string cheese as a snack.
Who will help me	My family
When I'll start	Today
Challenges that may occur and how I'll solve them	Running out of calcium-rich foods. Ask my parents to keep fat-free dry milk and evaporated milk on hand. Eating at a friend's house. Drink a glass of fat-free milk before I go out or when I get home.
When I'll meet my goal	Within 2 weeks
How I'll reward myself	Buy a new CD to play for dancing and lifting weights.

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