Plan for potential problems with eating healthily

Planning how you might respond to challenges ahead of time means you're prepared for anything that might throw you off track from eating healthily.

For example, it can be challenging to stick to your goals when we feel stressed or if others offer us something tempting.

One type of plan that can help you stay on track with your goals in these situations is an 'If-then' plan.  

What is an If-then plan?

If-then rules remind you about what you can do when faced with a difficult situation: "If  situation 'X' arises then I will do 'Y'". 

They're a good way of making new habits stick and can help you work out ways to deal with those situations which could throw your healthy eating goals off course. 

For example, you have to walk past a bakery on your way to work. In the past you regularly popped in to buy something to eat at work, but you've now set yourself a goal to have a piece of fruit instead of cake.

So what you could do is take a different walking route to work, or go by bike so it's less easy to stroll into the shop.

To set it out as an If-then plan, you could write it this way:

If I'm going to work and know I'll be tempted to go to the bakery
Then I will walk a different way to get there or cycle instead

Some more If-then examples

Here are a few more examples of If-then plans relating to healthy eating. If you still need to, you can set an overall goal and make action plans:

If I usually use beef mince when making spaghetti bolognaise
Then I will buy Quorn mince and use that instead

If friends have invited us round for a barbecue
Then I shall make sure I eat chicken rather than burgers or sausages

If I get bored in the evenings and get tempted by chocolate bars
Then I'll have a low-fat hot chocolate drink instead

Create your If-then plans online 

You can also download an If-then plan as a PDF (PDF) [145KB].