Michał returns to consider the agenda setting regarding improving his diet. The health professional uses motivational interviewing techniques to explore this further and together they identify changes in the form of a shopping list of healthier options. After talking through with Michał his diet in a day and likes and dislikes Richard tells Michał about a couple of tips that can sometimes help when making changes:
- Plan weekly menu first
- Walk past the cakes and biscuits on special offer!
- Fruit and Veg – Fresh/ frozen , tinned in juice/ water, dried or juice – 5 a day – Try a new fruit and vegetable every week.
- A portion is about a handful
Michał agrees this sounds realistic and asks if Richard will help him think of healthy things for his next shopping trip. Together they write a list.
Readiness ruler – diet
- Important = 6
- Confident = 3
Michał’s list
Shopping list for healthy cardio protective diet
- Olive, rapeseed or sunflower oil and margarine – use in small amounts
- Bread, Rice, Pasta, potatoes, breakfast cereals (porridge, weetabix, museli), cous cous – look out for whole grain varieties
- Semi skimmed milk, Fat-free or diet yoghurt and fromage frais
- Reduced fat cheddar
- Lean meat, chicken breast (no skin), eggs, try Quorn
- Variety of tins of beans for soup and casseroles
- Salmon steaks, tinned mackerel and sardines
- Unsalted nuts
- Pepper, fresh and dried herbs and spices to replace the salt
- Tea, coffee, sugar free squash and fizzy drinks
- Bottle of wine for the weekend!
- Snacks – bread sticks, bananas, boxes of raisins, rice cakes, small bags of crisps, oaty cereal bars
Page last reviewed: 27 Jul 2020
