Goal setting

Goal setting is a very important tool to making lifestyle changes. Making changes can be difficult and overwhelming; however, making specific, measurable, achievable and realistic goals on a timeframe (SMART) can help to achieve goals. By setting SMART goals it will be easier to reach your goal. Work on one goal at a time and give yourself plenty of time to achieve it e.g. 6 weeks. Goals can also be broken down into stages to make them more achievable. You can reward yourself once you have achieved your goal by doing your favourite activity or seeing a favourite friend.
An example of a SMART goal could be to swap from full-cream milk to skim milk. It will take time for your taste buds to adjust, but overtime they will adjust. If the goal is not achievable, try swapping from full-cream milk to reduced-fat milk first.
Think about something in your lifestyle that you would like to change to improve your health. Below is a list of more suggestions that can help you to set goals.


  • Quit smoking.
  • Reduce the number of cigarettes I smoke.


  • Eat three meals per day.
  • Eat breakfast every morning.
  • Eat fish at least 2 times a week.
  • Remove the skin from chicken.
  • Choose lean meats.
  • Trim fat from meats.
  • Eat 2 serves of fruit every day.
  • Eat 5 serves of vegetables each day.
  • Reduce the amount of margarine spread onto biscuits and bread.
  • Swap from full-cream milk to skim milk.
  • Use low-fat dairy e.g. reduced-fat/skim milk, cheese and yoghurt.
  • Use margarine instead of butter.
  • Use healthy cooking methods e.g. roast, grill, steam, and bake.
  • Limit intake of foods high in added sugar, salt and fat e.g. lollies, soft drinks, commercially-made biscuits, cakes, pastries, most takeaways.
  • Limit to 2 standard drinks of alcohol/day.
  • Have at least 2 alcohol-free days/week.

Physical Activity

  • Be physical active for at least 30 minutes per day, at least 5 days per week.
  • Take the stairs, rather than the lift.
  • Park the car further away.


  • Take medications regularly as required.

Social Health

  • Sleep for 7-9 hours each night.


CATCH Food and Exercise diary