How many times have you proclaimed that this is the year that you’re absolutely going to overhaul your eating habits? No more skipping breakfast, no more energy bars for lunch and no more rush hour stops at your local fast-food joints.

   Unfortunately, many people – even those who value their health and performance – never get very far with their well-intentioned nutrition resolutions. Resolving to “eat healthier and lose weight” sounds good, but in all likelihood, it isn’t enough to prompt most people to make any lasting changes.

   On the other hand, focusing on a specific goal, such as “eating breakfast five days a week” is a much more realistic plan. Focusing on one goal at a time helps turn a newly adopted behavior into an established habit. When you accomplish one goal, then you will have the confidence to tackle another. These goals serve as the timber that will keep your motivation burning well past the first few weeks of the new year.

Converting Resolutions Into Goals

   The following steps will help you convert your resolution (or resolutions) into a measurable, action-oriented, achievable goal.

   Step One: Devise a specific, concrete, observable goal. Choose something that you have direct control over and something that, when you have accomplished it, you or others can actually see.

   Step Two: Set a goal of action, not inaction. In other words, state what you will do out loud to others or write it down and hang it on your wall, so that you can hold yourself accountable.     

   Step Three: Choose a goal with a high probability of success.  A good goal has an 85 percent or better chance of succeeding. If you don’t truly believe this to be the case, choose a more reasonable, realistic goal. In other words, take baby steps or break your goal down even further into smaller bites.

   Step Four: Be patient. Keep in mind that you have all year to implement your goals – don’t try to tackle too much at once. It may take you a few weeks to several months before you feel you have successfully changed an old habit into a new pattern. You know you’ve arrived at this point when you’re able to carry out the new behavior without consciously thinking about it every time.

   Here are some measurable, action-oriented, achievable nutrition goals to consider this year. For 2006, I resolve to: 

          •  Eat vegetables two times a day for x days  this week.

          •   Take fruit to work for my afternoon snack at least x days this week.

          •  Pre-plan my dinner meal at least x days this week.

          •  Practice slowing down my pace of eating by making dinner meals last at least 20-30               minutes for x days this week.

          •  Substitute flavored bottled water for soda x time(s) a day or x days a week.

          •  Include a protein-rich food (beans, lean red meat, chicken, fish, tofu/soy food,                        yogurt, milk, cheese, etc.) at every meal for x days this week.

          •  Drink/eat a carbohydrate-rich beverage/food (bagel, yogurt, smoothie, energy bar,               etc.) within 30 minutes of finishing exercise at least x times this week.

          •  Carry  and drink at least four ounces (four gulps) of a sports drink every 15-20                         minutes during my weekly long workouts.

- Suzanne Girard Eberle, MS, RD, is a sports dietitian

in Portland, Ore., who practices what she teaches. 

A former elite runner and the author of “Endurance

Sports Nutrition,”  she can be contacted about

sports nutrition consults and speaking

opportunities at: Ebcruz@aol.com.

Eat, Drink, Win! 

“If you frequently ponder nutrition questions about triathlon or any other endurance sport, this book is your nutriment grail.”   -Triathlete magazine

Endurance Sports Nutrition is available at major bookstores, www.humankinetics.com or directly from the author at $15 plus $2 shipping/handling per copy.