Health Behaviour Change Diary Template for Dietary Habits

This article provides a Health Behaviour Change Diary Template for Dietary Habits. It includes short-term and long-term goals to achieve the change, positives versus negatives of changing the behaviour, impact of changing the behaviour on health and lifestyle, and progress record on a weekly basis. The article also includes literary articles that support the importance of a healthy and balanced diet. Course code and name are not mentioned.

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SNPG939: Health Behaviour Change Diary Template
Health behaviour I wish to change
ealth behaviour which need to change is dietary habits his change is needed becauseH , I , . T , I
am gaining weight drastically for the past one and half years think the reason behind this is. I
daily consumption of unhealthy or junk food My body gets e ercised from various daily. x
activities performed in a day owever one important element that is missing in my life isI . H ,
consumption of healthy and balanced diet eing in a health profession know the negative. B I
consequences of unhealthy diet have taken an initiative to maintain a healthy diet once but. I
due to academic and professional pressure failed to succeed his ti me have taken an oath, I . T I
to strictly observe a healthy diet and maintain study work balance- .
My personal awareness about the importance of the healthy and balanced diet is also
guided by the concepts highlighted in the literary articles According to arsson kesson and. L , Å
olk consumption of healthy diet generates low risk lifestyle his low risk lifestyleW (2014), - . T -
habits help to effectively work on the weight management issues and at the same ti me helps to
decrease the substantial risk of cardiac accident like cerebral infraction Consumption of healthy.
or balanced diet mainly signifies less intake of sweetened beverages helps to reduce the
tendency of gaining weight u ounis et al further opined that consumption(H , 2013). P . (2013)
of healthy diet helps increases the level of anti o idants within the body and decreases the- x
risk factor for the cardiovascular disease- .
Short-term goals to achieving this change
- Small but frequent meals According to ellisle small but frequent meals help. B (2014),
to maintain the balance between the energy requirement of the body and cravings
for food.
- ood replacement to low fat sugar etc rather than removing from consuming list atF / . F
and sugar are important part of healthy diet plan at acts a source of fatty acids which. F

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is not produced in the body denovo he presence of fat in diet plan promotes. T
absorption of vitamins fat soluble vitamins resence of sugar is also important in( - ). P
healthy diet as it regarded as the direct source of glucose which is again the direct
source of energy obias Chen Manson udwig illett u(T , , , L , W , & H , 2015).
- Reduce the intake of junk food and red meat According to ey amdy Mohan u. L , H , , H
high intake of red meat and junk food increases the amount of trans fat(2014), -
within the body which leads to weight gain along with the development of fatty liver
disease
- anging the goals in the wall by writing in a paper as a reminderH
- ocusing on homemade foods with fewer spices and more fruits and vegetables hisF . T
is because increase in the consumption of the fruits and vegetables in diet plan helps,
in effective weight management t also helps to reduce the risk of developing non. I -
communicable disease ruits and green vegetables are rich source of vitamins. F ,
minerals and anti o idants which are pillars of healthy diet plan iu- x (L , 2013).
- o skip meals and try to consume foods at same ti me every day According toN .
McCrory skipping meals slows the basal metabolic rate of the body which(2014),
leads to gain in weight hen a person skips meal the body goes under starvation. W ,
mode and it starts conserving energy which leads to gain in weight.
Long-term goals to achieving this change
- Maintain healthy weight and consistently follow the goals.
- Disease prevention
According to iu consumption of healthy diet helps to reduce the risk of developingL (2013)
non communicable diseases n order to maintain a healthy diet plan for reduction of weight- . I ,
frequent follow up of weight is important along with strict maintenance of the diet plan.
Positives versus the negatives of changing your behaviour
R SP O :

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 e healthierB
 eight regulationW
 uel for my overall well beingF
 Satisfaction and develop confidence
According to Swift ohannsen avie arnest and Church consumption of healthy diet, J , L , E (2014)
plan helps to stay healthy and at the same ti me helps in effective management of weight Swift et.
al are of the opinion that has a standard weight height ration helps to improve the. (2014) :
overall body image which increases the level of self esteem along with increase in the level-
of confidence Moreover having proper M body mass inde helps to reduce the chances. , B I ( x)
of developing chronic non communicable disease iu- (L , 2013).
C SON :
 Choices are limited
 ight with cravingF
 Spend more ti me for food preparation
erthmann ansen and Roefs are of the opinion that restricting the intake of food orW , J (2015)
cutting short the junk food from the diet plan increases the food cravings Mainly the attention.
bias for food contributes to subsequent intake of food Moreover food craving or intense. ,
desire for particular food increases with obesity and body mass inde nability to satisfy foodx. I
craving increase mental depression which again hampers the mental stamina to abide by
the diet regime strictly.
Impact of changing the behaviour on your health
Since am at initial phage of my diet plan have not e perienced any drastic change on health, I I x .
owever feel fresh and energetic n future maybe will reduce my body weight preventH , I . I , I ,
and or minimises health risks and early healing recovery from illness/ .
According to iu observance of the healthy diet which is rich in fruits and greenL (2013)
vegetables help to promote healthy lifestyle his healthy lifestyle helps in the reduction in. T

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the threat of getting affected with the non communicable disease Moreover healthy diet rich- . ,
in fruits and vegetables is rich in anti o idants which also help to recue stress and helps in the- x
improvement of the health related quality of life ong term observance of healthy diet- . L -
helps to prevent additional gain in weight along with increase in the tendency to lose
unwanted weight or fat deposition within the body.
Impact of changing the behaviour on your lifestyle
Maybe will be criticised from people around me about my diet plan should spend more ti meI . I
in food preparation Change in my life style will hopefully get reflected on my health related. -
quality of life According to arhud observance of the health food habits helps to. F (2015),
bring significant change in the lifestyle ealthy diet change the body mass inde and thereby. H x
help to reduce weight Moreover observance of healthy diet helps to promote quality sleep. ,
at night which reduces mental stress and is also good for skin bservance of healthy. O
lifestyle also brings improvement in conjugal life arhud(F , 2015).
Record your progress on a weekly basis
eek Saturday amW 1 ( : 11 )
bstaclesO :
 Spend more ti me in food selection which is ti me consuming
 More ti me for ood preparationF
 orget to follow the eating goals small and frequenF ( t feed in appro imatelyx
same ti me each day)
 amily outing in my favourite restaurantF
 Craving of junk food
enefitsB :
 Consumed fresh food
 Made active throughout day

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astly as my diet plan started from this week am not able to e plain moreL , I x
regarding my diet e perience he fi rst week is more challenging for mex . T
because the schedule is totally new for me n the other side am enjoying. O I
this challenge because my goal encouraged me to follow my plan.
eek Saturday amW 2 ( : 11 )
bstaclesO
 etting tough to handle the monotony of same foodG
 eeling week as am mainly feeding on vegetables and fruitsF I
enefitsB
 My skin is glowing
 am getting good sleep at nightI
eek uesday pmW : 3 (T : 10 )
 aking corticosteroids is increasing my hungerT
 eeding on large snacksF
enefitsB
 ost kg of my weightL 2

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eek Monday amW 4 ( : 10 )
bstaclesO
 ained kgG 1
 ired of cooking healthy foodT
enefitsB
 Decreased in cold and cough
eek Monday amW 5 ( : 10 )
bstaclesO
 Craving or frequent hunger still persists
 eeling of weaknessF
enefitsB
 am now accustomed with the diet planI
eek Monday amW 6 ( : 10 )
bstaclesO :
 o significant obstaclesN
enefitsB
 eeling fi t and freshF
eek Monday amW 7 ( : 10 )

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bstaclesO
 Slight craving for food at night ti me
enefitsB
 ost kgsL 4
 eeling energised to do work and physical e erciseF x
 Adequate sleep at night
 Decrease in stress and dark circles
 eeling more focusedF

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References
ellisle Meals and snacking diet quality and energy balanceB , F. (2014). , . Physiology &
ehaviorb , 134, 38-43. https doi org j physbeh:// . /10.1016/ . .2014.03.010
arhud D D mpact of lifestyle on healthF , . . (2015). I . ranian journal of pu lic healthI b , 44(11), 1442.
Retrieved from https www ncbi nlm nih gov pmc articles MC: :// . . . . / / /P 4703222/
u Resolved there is sufficient scientific evidence that decreasing sugar sweetenedH , F. B. (2013). : ‐
beverage consumption will reduce the prevalence of obesity and obesity related‐
diseases. esity revie sOb w , 14(8), 606-619. https://doi.org/10.1111/obr.12040
arsson S C kesson A olk A ealthy diet and lifestyle and risk of stroke in aL , . ., Å , ., & W , . (2014). H
prospective cohort of women. eurologyN D, 10-1212. OI:
https doi org:// . /10.1212/WNL.0000000000000954
ey S amdy Mohan V u revention and management of typeL , . H., H , O., , ., & H , F. B. (2014). P 2
diabetes dietary components and nutritional strategies: . he ancetT L , 383(9933), 1999-
2007. https doi org S:// . /10.1016/ 0140-6736(14)60613-9
iu R ealth promoting components of fruits and vegetables in the dietL , . H. (2013). H - . dvances inA
utritionN , 4 S S(3), 384 -392 . https doi org an:// . /10.3945/ .112.003517
McCrory M A Meal skipping and variables related to energy balance in adults A brief, . . (2014). :
review with emphasis on the breakfast meal, . Physiology ehavior& b , 134, 51-54.
https doi org j physbeh:// . /10.1016/ . .2014.05.005

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ounis Costanzo S Di iuseppe R De ucia Santimone Sciarretta A DiP , G., , ., G , ., L , F., , I., , ., ... &
Castelnuovo A Consumption of healthy foods at different content of antio idant, . F. (2013). x
vitamins and phytochemicals and metabolic risk factors for cardiovascular disease in
men and women of the Moli sani study– . European journal of clinical nutrition, 67(2), 207.
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Swift D ohannsen M avie C arnest C Church S he role of, . L., J , N. ., L , . J., E , . P., & , T. . (2014). T
e ercise and physical activity in weight loss and maintenancex . Progress in cardiovascular
diseases, 56(4), 441-447. https doi org j pcad:// . /10.1016/ . .2013.09.012
obias D Chen M Manson udwig D S illett u ff ect of low fatT , . K., , ., , J. E., L , . ., W , W., & H , F. B. (2015). E -
diet interventions versus other diet interventions on long term weight change in adults a- :
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979. https doi org S:// . /10.1016/ 2213-8587(15)00367-8
erthmann ansen A Roefs A orry or craving A selective review of evidenceW , J., J , ., & , . (2015). W ?
for food related attention biases in obese individuals eating disorder patients restrained- , - ,
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