Setting SMART Nutrition Goals
The new year can be an exciting and motivating time. At the start of each year, many people make New Year’s resolutions that they would like to accomplish in the upcoming year. Quite often, these goals are fairly general, such as “eating healthier” or “exercising more”.
When setting goals, set yourself up for success by using the SMART goal technique. SMART is an acronym which stands for: Specific, Measurable, Achievable/Action Oriented, Realistic, and Time Specific. This method helps you to thoughtfully organize and work through the specifics of reaching your goal. A systematic approach to goal setting reduces barriers that get in the way of success, and planning clear objectives increases understanding of the steps required to reach your goal.
Let’s take a deeper look at the SMART goal technique and see how you can adopt this method and modify your goals for better accountability and success.
S - Specific
Setting general goals makes it difficult to determine whether a goal is met. General goals such as “I want to eat healthier” are difficult to assess for progress. Narrowing down goals and focusing on a specific behaviour or action allows you to make a quick determination whether the goal has been met.
For example:
I) I want to eat healthier versus Eating 2 servings of leafy greens at dinner
II) I want to exercise more versus Incorporate a 15-minute brisk walk 3 times a week after work
M - Measurable
Measurable goals are trackable, and it is clear when they have been reached. For example, setting a goal to attend a fitness class three times weekly is measurable, and so is planning to walk 7,000 steps daily while using a health app or other step counting device to track progress.
When it comes to nutrition, eating a ½ plate of vegetables at dinner each night is an example of a measurable goal.
A - Achievable/Action Oriented
Setting achievable goals builds motivation. Start with small, attainable goals to help boost confidence, motivation, and momentum. For example, an entire diet overhaul is not sustainable for most individuals in the long-term. Instead, try setting a goal to make a smaller change.
Examples include consuming only plant-based meals one day per week, or adding a salad to your lunch meal three days per week.
Once you are meeting your goal consistently, try building on it by adding another achievable goal.
R - Relevant/Realistic
The goals that you set should be realistic and geared towards your personal needs. When goal setting, it is important to consider various factors, including the possibility that your end goal may need to be broken down into smaller achievable steps.
For example, an end goal may be engaging in moderate to vigorous physical activity at least 150 minutes each week. In the case where a person’s current physical regime only includes little to no physical activity, the quick change from 0 to 150 minutes a week is drastic and likely not sustainable. In this case, a more realistic goal may be to start with 10 to 15 minutes of moderate to vigorous physical activity three times a week, and work up in time incrementally.
Remembering your starting point can help with reframing and determining whether your goal is realistic and feasible.
T - Time Specific/Timely
Goals that use the SMART principles have a time-specific element. This gives goals a timeframe by which to reach your goal. The timing will help with motivation and staying accountable.
Putting It All Together
Below are examples of goals set using all five principles of the SMART goal technique.
In the next three months, I will lower my blood sugar (HbA1C) by 2-3%. I will achieve this by cooking meals at home five days per week, preparing balanced meals and snacks (containing protein, carb, healthy fat, fiber), and taking a brisk 20 minute walk daily.
This month, I will increase my physical activity by joining a fitness class 2 times per week. Next month, I will continue to increase my physical activity by joining a fitness class 3 times per week.
I will increase calcium intake starting this week by cooking my hot cereal breakfast with 1 cup of milk or fortified plant milk instead of 1 cup of water.
Written by: Pauline Bakowski, MHSc, RD and Kristie Pun, MHSc, RD
Reviewed by: Cheryl Ching, MSc, RD
Publication Date: February 3, 2024
Disclaimer: Our blog content is for general education purposes and may not be suitable for individual health conditions. Please see your health professional or book an appointment with one of our dietitians for personalized health recommendations.
