Deep down, we all know ways to eat better — more vegetables and lean meats; avoiding processed foods.

But many factors can influence what we put on our plates.

For registered dietitian and SAIT instructor Stefanie Alloway, the psychology — the reasons why we don’t follow healthy behaviours, even though we know we should — is key.

“I like to look at the root causes,” says Alloway. These can include everything from mental, social and spiritual factors to a person’s environment and their cooking abilities.

“Knowing how different circumstances and influences impact healthy behaviours, and reflecting on potential barriers, can help build skills and strategies for making better food decisions based on your health goals.”

This holistic approach also underpins Alloway’s work developing the Practical Application of Mindfulness course being introduced in SAIT’s Fitness and Wellness Management diploma program this January.

“We’re educating up-and-coming fitness trainers and specialists in all aspects of wellness, not just how to build muscle or be a fast runner,” she says. “It’s looking at the whole body.”

One way to incorporate and maintain healthy behaviours is effective goal setting, says Alloway. She suggests borrowing the SMART system from the world of business to help clarify nutrition goals and analyze possible roadblocks to achieving them. SMART goals are specific, measurable, achievable, realistic and time-bound.

LINK asked Alloway to share one example of a healthy nutrition goal plus a taste of what makes it SMART: “I want to eat more vegetables at dinner, so I will try one new veggie-focused side dish three nights a week for the next two weeks, making a grocery list on Sundays and shopping Mondays after work.”

1
Specific
Vague goals make it hard to track your progress. By outlining how many meals will include veggie side dishes and strategies for ensuring you’ll have the necessary ingredients, you can see the path toward success and visualize potential pitfalls.
2
Measurable
Alloway’s sample goal includes what and when to measure: six meals with more vegetables over two weeks. Checking off each meal — getting that “Oh yes, I can do this!” feeling — is a huge motivation.
3
Achievable
Creating an unattainable goal is a setup for frustration and failure, so reflect on past successes, the skills you already have in place, and how to overcome possible barriers. This example also builds in some flexibility for which nights are veggie side dish nights.
4
Realistic
Goals need to be challenging enough to give you a sense of accomplishment, but not so ambitious you can’t achieve them with your current skills, level of motivation and available support. Three new vegetable dishes over seven days can be a realistic goal, depending on factors like time and cooking skills. A new vegetable dish every night for two weeks straight? Less so.
5
Time-bound
Your goal needs a realistic, achievable deadline, like this sample’s two-week timeline. A deadline lets you pause, analyze whether you’ve reached your goal, and reflect on what helped — and hindered — getting there.

Changing behaviours is not an overnight process, so remember to have self-compassion. Celebrate successes, be understanding of missteps and keep your goals SMART.
Young female aircraft technician in front of plane

Like what you are reading?

Find more stories from past, present and upcoming issues of LINK magazine!
Read more LINK
a view of the moutains and stream in between

Oki, Âba wathtech, Danit'ada, Tawnshi, Hello.

SAIT is located on the traditional territories of the Niitsitapi (Blackfoot) and the people of Treaty 7 which includes the Siksika, the Piikani, the Kainai, the Tsuut’ina and the Îyârhe Nakoda of Bearspaw, Chiniki and Goodstoney.

We are situated in an area the Blackfoot tribes traditionally called Moh’kinsstis, where the Bow River meets the Elbow River. We now call it the city of Calgary, which is also home to the Métis Nation of Alberta.

Visit Natoysopoyiis Resource Centre