30 Day Nutrition Challenge: Day 1

Posted on November 1st, 2012 by admin

Attainable Nutrition Resolutions: 30 Days to Success

By: Jennifer Broxterman, MSc, RD
Registered Dietitian & Sports Nutritionist
NutritionRx | Professional nutrition counselling services in London, Ontario, Canada

If you’re like most people, as you approach a 30-Day Health Challenge, you’re making a mental list of all of the amazing changes you want to make to your lifestyle.  Although making grand statements to improve your eating habits is well intentioned, many people “fall off the bandwagon” over time.  Still, research does show that making resolutions to improve yourself is a useful activity.  People who explicitly make resolutions are ten times more likely to attain their goals than people who don’t.

So what’s the key to keeping a resolution?  Those who are most successful make their goals SIMPLE, SPECIFIC, and WITHIN REACH.  Small, reasonable changes are better correlated with success than huge, sweeping statements such as “I’m cutting out all sweets” or “I want to lose 15 pounds”.

If you’re serious about improving your eating habits for the long run, consider these easy, step-by-step 30-day eat-healthier resolutions.  Each day I’ll post a SIMPLE, SPECIFIC, and ATTAINABLE goal check-list that challenges you to adopt one “healthy eating” behaviour per day so that you remain on-track for all 30 days of the challenge!

30 Day Nutrition Challenge
DAY 1 –
Clean Sweep
Start off your 30 Day Nutrition Challenge by taking a look at what is in your refrigerator, freezer, and pantry.  Throw out any expired, rotten, or freezer-burned food so that you can make way for some healthy additions!  If you have multiple sources of junk food sitting around (think: chips, cookies, ice cream, chocolate, candy, etc.), limit yourself to no more than two items that are allowed to remain in your kitchen.  Throw out, donate, or remove the rest from your kitchen, and resist the urge to “finish them off” because you’re starting a 30 Day Nutrition Challenge.

DAY 1 – Success Tracker
□ Fridge cleaned out
□ Freezer cleaned out
□ Pantry cleaned out
□ No more than 2 items of “junk food” left behind

See Other 30 Day Nutrition Challenge Posts
Day 1: Clean Sweep
Day 2: Grocery Shopping
Day 3: Prepare a “Veggie Bucket”
Day 4: Vegetables at Lunch
Day 5: Vegetables at Lunch
Day 6: Fruit at Breakfast
Day 7: Hydration
Day 8: Benefits of Tea
Day 9: Practice Mindful Eating
Day 10: Omega-3 Fish
Day 11: Omega-3 Flaxseeds & Chia Seeds
Day 12: Try a New Recipe
Day 13: Limit Alcohol
Day 14: Nuts & Seeds
Day 15: Plan Your Meals
Day 16: Grocery List
Day 17: Batch Cook & Freeze Leftovers
Day 18: Water Break Mid-Afternoon
Day 19: Avoid Eating Out
Day 20: Fruit Smoothie
Day 21: New Herbs & Spices
Day 22: New Vegetable or Fruit
Day 23: Dark Green Vegetables
Day 24: Bright Orange Vegetables & Fruit
Day 25: Practice Positive Self-Talk
Day 26: Salad at Dinner
Day 27: Snack Attack
Day 28: Cut Out Sugary Beverages
Day 29: Rainbow of Colour
Day 30: Set a New Goal or Repeat a Missed Goal