a- As a result of recent changes in nutrition labeling laws, food manufacturers are now required to report the amount of added sugars per serving of food on Nutrition Facts labels. However, current nutrient databases, such as the database used by NutritionCalc Plus, do not yet have complete data on added sugars from all food manufacturers. Thus, added sugars are not yet part of your NutritionCalc Plus reports.

Added sugars are nutritive sweeteners, such as sucrose and high-fructose corn syrup, that are added to foods. Added sugars are not the same as natural sugars, such as fructose in fruit and lactose in milk.

Review your dietary intake (i.e., the foods and beverages in your Food List Report). What were two leading food sources of added sugars in your dietary pattern?

b- When you are ready to make a behavior change, set a goal to improve your likelihood of success! SMART goals include five important characteristics:

• Specific: Rather than trying to completely overhaul your lifestyle, focus on just one behavior at a time.
• Measurable: Include a definite way to track your progress.
• Achievable: To avoid discouragement, make sure the goal is realistic for you.
• Relevant: Choose a goal that is worthwhile and in alignment with what is going on in your life right now.
• Timed: Set a due date.

As a guide for format, here is a SMART goal related to fiber intake:

By November 15th, I will increase my usual fiber intake to meet the AI of 25 grams of fiber per day. I will do this by including a serving of whole grain cereal at breakfast, using whole grain bread for my sandwich, adding a serving of fruit at lunch, and incorporating more legumes as my source of protein at dinner. I will track my progress using NutritionCalc Plus.

You can see that this goal is specific (focuses on one behavior change), measurable (grams of fiber per day), achievable (it would be simple to switch to whole grain cereal and bread, add a serving of fruit, and use plant sources of protein more often), relevant (it would improve my digestive health and help with calorie control), and is timed (due date is November 15th).

After you have analyzed your dietary data, identify an area related to carbohydrates that could use some improvement. For example, many college students discover that their fiber intake falls short of the Adequate Intake for fiber. Think of a SMART goal for yourself that would improve your intake of carbohydrates.

1. SPECIFIC: What is one specific behavior that you could change to improve your intake of carbohydrates?

2. MEASURABLE: How could you measure this behavior?

3. ACHIEVABLE: What practical strategies will you use to achieve this goal?

4. RELEVANT: Describe how this behavior change goal is worthwhile and in alignment with what is going on in your life right now.

5. TIMED: By what date would you like to achieve your behavior change?