Have you heard about SMART goals? How can these goals help you improve your diet? If you want to increase your daily protein intake, you’ll find a SMART goal tailored for you in this article.
What Are SMART Goals in Nutrition?
Setting SMART goals in nutrition helps us turn a vague "want" into an actionable plan. To achieve this, we start by making our goal Specific (S). For example, instead of saying, “I want to eat more protein,” we say, “I will include one source of lean protein in every meal.”
The next step is to ensure the goal is Measurable (M). First, we understand how much protein is in the foods we consume. For instance, we aim for at least 20 grams of protein per meal. Foods that provide approximately 20 grams of protein include: 90 grams of chicken breast, 3 large eggs, 200 grams of low-fat yogurt, 200 grams of cottage cheese, 1 scoop of plant-based or whey protein powder, 90 grams of fish, 1 cup of cooked lentils, 1 cup of cooked legumes, 150 grams of raw tofu, or 90 grams of lean beef.
Additionally, the goal needs to be Achievable (A) to fit into our lifestyle. If we’re not used to preparing protein-rich meals, we can start with simple options, like adding a boiled egg to our breakfast or grilled fish to our dinner.
We make the goal Relevant (R) by connecting it to broader dietary objectives. For instance, increasing protein intake can help maintain muscle mass, improve satiety, or support weight management. Linking the goal to meaningful outcomes keeps us motivated and focused.
Finally, the goal needs to be Time-bound (T) so we can track progress and see results. For example, “Over the next eight weeks, I will include at least 20 grams of protein in each meal by incorporating protein-rich foods like meats, legumes, poultry, and dairy products.” A clear timeline ensures consistent efforts and allows us to assess what’s working, make necessary adjustments, and celebrate our success.
SMART goals are essential for improving nutrition because they break down general aspirations—like achieving a "better diet" or "gaining muscle mass"—into smaller, practical steps. For example, we can set a protein goal, a hydration goal, a vegetable goal, a supplement goal, and so on.
At NQ, we work with SMART goals derived from nutritional and anthropometric assessments, as well as each individual’s history. This way, with steady and reliable steps, we can achieve meaningful change in nutrition.
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