Health Behaviour Change Diary Template for Dietary Habits

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SNPG939: Health Behaviour Change Diary Template
Health behaviour I wish to change
Health behaviour, which I need to change, is dietary habits. This change is needed because, I
am gaining weight drastically for the past one and half years. I think the reason behind this
is daily consumption of unhealthy or junk food. My body gets exercised from various daily
activities I performed in a day. However, one important element that is missing in my life is
consumption of healthy and balanced diet. Being in a health profession I know the negative
consequences of unhealthy diet. I have taken an initiative to maintain a healthy diet once
but due to academic and professional pressure, I failed to succeed. This time I have taken an
oath 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 Larsson, Åkesson
and Wolk (2014), consumption of healthy diet generates low-risk lifestyle. This low-risk
lifestyle habits help to effectively work on the weight management issues and at the same
time 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 (Hu, 2013). Pounis et al. (2013)
further opined that consumption of healthy diet helps increases the level of anti-oxidants
within the body and decreases the risk-factor for the cardiovascular disease.
Short-term goals to achieving this change
- Small but frequent meals. According to Bellisle (2014), small but frequent meals help
to maintain the balance between the energy requirement of the body and cravings
for food.
- Food replacement to low fat/sugar etc rather than removing from consuming list. Fat
and sugar are important part of healthy diet plan. Fat acts a source of fatty acids
which is not produced in the body denovo. The presence of fat in diet plan promotes

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absorption of vitamins (fat-soluble vitamins). Presence of sugar is also important in
healthy diet as it regarded as the direct source of glucose which is again the direct
source of energy (Tobias, Chen, Manson, Ludwig, Willett, & Hu, 2015).
- Reduce the intake of junk food and red meat. According to Ley, Hamdy, Mohan, Hu
(2014), high intake of red meat and junk food increases the amount of trans-fat
within the body which leads to weight gain along with the development of fatty liver
disease
- Hanging the goals in the wall by writing in a paper as a reminder
- Focusing on homemade foods with fewer spices and more fruits and vegetables. This
is because, increase in the consumption of the fruits and vegetables in diet plan
helps in effective weight management. It also helps to reduce the risk of developing
non-communicable disease. Fruits and green vegetables are rich source of vitamins,
minerals and anti-oxidants which are pillars of healthy diet plan (Liu, 2013).
- No skip meals and try to consume foods at same time every day. According to
McCrory (2014), skipping meals slows the basal metabolic rate of the body which
leads to gain in weight. When a person skips meal, the body goes under starvation
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 Liu (2013) consumption of healthy diet helps to reduce the risk of developing
non-communicable diseases. In order to maintain a healthy diet plan for reduction of
weight, frequent follow up of weight is important along with strict maintenance of the diet
plan.
Positives versus the negatives of changing your behaviour
PROS:

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 Be healthier
 Weight regulation
 Fuel for my overall well being
 Satisfaction and develop confidence
According to Swift, Johannsen, Lavie, Earnest and Church (2014) consumption of healthy
diet plan helps to stay healthy and at the same time helps in effective management of
weight. Swift et al. (2014) are of the opinion that has a standard weight: height ration helps
to improve the overall body image which increases the level of self-esteem along with
increase in the level of confidence. Moreover, having proper BMI (body mass index) helps to
reduce the chances of developing chronic non-communicable disease (Liu, 2013).
CONS:
 Choices are limited
 Fight with craving
 Spend more time for food preparation
Werthmann, Jansen and Roefs (2015) are of the opinion that restricting the intake of food
or 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 index. Inability to
satisfy food 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, I am at initial phage of my diet plan I have not experienced any drastic change on
health. However, I feel fresh and energetic. In future, maybe I will reduce my body weight,
prevent and or minimises health risks and early healing/ recovery from illness.
According to Liu (2013) observance of the healthy diet which is rich in fruits and green
vegetables help to promote healthy lifestyle. This healthy lifestyle helps in the reduction in