The Secret to Keeping Your New Year’s Resolution

Cent$ible Nutrition News • January 2021 • Volume 25 | Number 4

Eat healthy


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Do these New Year’s resolutions sound familiar? Do you set similar ones every year? If you find yourself running out of steam to keep your New Year’s resolutions year after year, think about setting some SMART goals. SMART goals are specific and bite-sized, making it easier to take a goal like ‘eat healthy’ and make it happen. SMART goals are Specific, Measurable, Attainable, Relevant, and Time-bound.

Let’s take a look at how SMART goals work, using the idea of eat healthy.

Specific: Focus on one thing you want to change, rather than everything. If you want to eat healthier, what is one thing you can do? Examples: I will eat more vegetables. I will drink less soda.

Measurable: How will you measure your goal? Attach a number to your specific goal. Examples: I will have 1 vegetable with dinner. I will drink soda 1 time per day instead of 2.

Attainable- Pick one thing you can do, starting today. For example: I will make roasted vegetables to have with dinner tonight. I will stop drinking soda in the morning.

Relevant- Make sure your goal makes sense for you and your life. If you already eat plenty fruits or exercise regularly, focus on a different goal. For example: I only eat one vegetable a  day. I will eat two vegetables a day by adding a vegetable at dinner. I drink 2 sodas a day. I will switch my morning soda to water.

Time-bound- Give your goal an end-date to see how it went and to set a new goal. For example: I will have a vegetable with dinner 3 nights this week. I will drink one soda a day for a week.

Eat Healthy SMART Goals examples:

I want to eat more vegetables. I will add a vegetable to my dinner 3 times this week by making roasted vegetables and will add that recipe to my menu plan, so I do not forget.

I want to drink less soda. I will drink 1 soda a day this week by drinking water in the morning instead of soda.

Reaching goals is about small steps, not huge changes. Small changes over time can make a big difference in your health, and are often easier to keep doing than big changes. Breaking a big goal into small goals by using SMART goals also makes the goal easier to reach, because a SMART goal gives you specific steps to take each day or week. As you set your SMART goals this year, remember to make every bite count and make changes that help you feel great!

Download this newsletter as a PDF.

January's Feature Recipe

Roasted vegetables

Roasted Vegetables

This side dish comes together quickly, is adaptable, and makes an easy addition to almost any meal. Use your favorite vegetables and change up your spices. 

In the Kitchen with CNP

Every month on Facebook, CNP focuses on a different food. This month, CNP is sharing bean facts, recipes, and more. Check out In the Kitchen with CNP to learn more!

* The Cent$ible Nutrition Program is funded by USDA SNAP-Ed and EFNEP. SNAP-Ed assists individuals and families who receive, or are eligible to receive, benefits from the Supplemental Nutrition Assistance Program (SNAP). EFNEP assists families and youth with limited resources  in acquiring the knowledge, skills, attitudes, and changed behaviors necessary for nutritionally sound diets and contributes to their personal development and the improvement of total family diet and nutritional welfare. Visit our income-qualification page to learn more. 

This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. This institution is an equal opportunity provider. This material was funded by USDA’s Expanded Food and Nutrition Education Program-EFNEP. USDA is an equal opportunity provider and employer. The full nondiscrimination statement can be found here

Issued in furtherance of extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture. Kelly Crane, Director, University of Wyoming Extension, College of Agriculture and Natural Resources, University of Wyoming Extension, University of Wyoming, Laramie, Wyoming 82071.

The University of Wyoming is an equal opportunity/affirmative action institution.

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