Saint Louis University

SCHOOL OF TEACHER EDUCATION AND LIBERAL ARTS

Department of Physical Education

HEALTHY LIFESTYLE CHOICE PLAN

THINGS TO Negative practices that Plan that you are going to do to

CONSIDER affects each component.
Diet and 1.Fats ● Consuming meals that
Nutrition are high in saturated
fats
● Eating junk foods such
as chips, burgers, and
pizzas
● Drinking sugary drinks
and alcoholic drinks
2.Calorie ● Eating too many or too
Consumption few calories
● Choosing low fat foods
● Not exercising
● Not eating enough
protein and fiber
improve each component.
● Instead of butter and other
solid fats, use canola or olive
oil
● Substitute low-fat or nonfat
milk, yogurt, and cheese for
whole-fat dairy.
● Consume more fruits and
vegetables, whole grains,
and low- or no-saturated-fat
foods
● Eat 3-5 meals a day
● Eat enough protein
● Drink high calorie smoothies
or shake
● Eat meals with fibrous
carbohydrates

3.Carbohydrate ● Focus on eating fiber-rich

● Refined fruits and vegetables
carbohydrates, such as ● Stick to low-fat dairy
polished rice and flour products
● Sugar-sweetened ● Limit added sugars
beverages, such as
Saint Louis University
SCHOOL OF TEACHER EDUCATION AND LIBERAL ARTS
Department of Physical Education

sodas and juices

● Highly processed
snacks, including
cookies and pastries

Stress 1.Sleep ● Irregular sleep ● Stick to a sleep schedule

Management schedule
● Sleeping environment
● Drinking too much
caffeine
● Sleeping disorders
2.Exercise ● Insufficient time to
exercise
● Lack of self-motivation
● Lack of energy
3.Time ● Failing to prioritize
Management ● Starting day late
● Procrastination
● Multitasking
● Skipping breaks
● Create a restful environment
● Avoid caffeine
● Limit daytime naps
● Get a better sleep
● Create a balanced routine
● Start low and progress slowly
● Set weekly priorities
● Wake up early
● Time block schedule
● Avoid multitasking
● Take regular breaks

Behavior 1. Sleep Pattern 2. Managing Time

Modification Goal Aim to sleep 7-8 hours per To be able to manage my time
night and get up early each properly.
day.
Saint Louis University
SCHOOL OF TEACHER EDUCATION AND LIBERAL ARTS
Department of Physical Education

Assessment Start creating a sleep journal Make a checklist of all the tasks I
and keep track of how well completed in a week so that I can
and how long I sleep. assess my productivity.
Support and My parents, siblings, and The assistance of my parents,
accountability friends will assist me in siblings, and friends will allow me to
achieving my objectives. I achieve my goals. Failure to
shall be held accountable if I manage my time will result in my
damage my health due to accountability.
lack of sleep.
Strategies ● Maintain a consistent ● Set reminders for all my tasks
sleep schedule ● Create a daily planner
● Make the bedroom ● Give each task a time limit
peaceful and relaxing ● Block out distractions
● Limit exposure to bright ● Organize works
light in the evenings ● Prioritize tasks
● Turn off all electronic ● Stop Multitasking
gadgets at least 30
minutes before going
to bed
● Exercise on a regular
basis and eat a
nutritious diet
● Avoid drinking caffeine
in the afternoon or
evening
● Don't eat heavy meal
before bedtime
Reinforcement Sleep will help me improve By managing my time well, I can
my physical appearance and reduce stress and prioritize my tasks.
Saint Louis University
SCHOOL OF TEACHER EDUCATION AND LIBERAL ARTS
Department of Physical Education

skin health as well as help me Having a clear understanding of

gain muscle and improve my
mental health.
my goals and prioritizing my most
important tasks will help me make
better decisions. Thus, it will allow
me to achieve bigger and better
results. Managed time allows me to
plan my day more effectively as
well as increase my academic
performance.