Give yourself credit for your success.  

It’s important to remember your successes.  Put a check beside the changes you’ve made.

I eat these low-fat foods instead of high-fat foods.

Fat Substitutes/Added Fats
9	Low-fat or fat-free margarine
9	Fat-free cream cheese or sour cream, jelly, jam 
9	Vegetable cooking spray
9	Low-fat/nonfat salad dressing or mayonnaise, mustard, catsup
9	Other                                                                                                                                     
Dairy Foods
9	Skim or 1% milk
9	Low-fat or fat-free creamer
9	Low-fat or fat-free cheese
9	Other                                                                                                                                     
Meats, Main Dishes
9	Grilled or roast chicken sandwich, without mayonnaise-based sauce
9	Sliced turkey, chicken, or water-packed tuna, with low-fat mayonnaise or mustard
9	Lean red meats (round or loin cuts, extra lean ham), with fat trimmed off
9	Fish, baked, broiled, or grilled
9	Chicken or turkey, without skin, broiled, baked, or grilled
9	Other                                                                                                                                     
Side Dishes, Breads
9	Baked or boiled potato with fat-free sour cream 
9	Bagels, English muffins, low-fat muffins, bread, plain rolls
9	Vegetables, raw or cooked with no fat
9	Other                                                                                                                                     
Snacks, Desserts
9	Fruit
9	Pretzels; plain air-popped popcorn; low-fat chips
9	Sherbet, ice milk, fruit ice, low-fat frozen yogurt 
9	Other                                                                                                                                     

I eat these high-fat foods less often or in smaller amounts.

I do these things to be more active.
9	Set aside one block of time 3 to 7 days a week to be active.  
9	Use 10 to 15 minutes of free time during the day for activity.
9	Make active choices throughout the day.  Turn inactive into active time.
9	Prevent boredom by doing something new, having fun, and challenging myself.

I do these things to eat less fat/calories.
9	Keep track of the fat/calories I eat.
9	Weigh and measure foods.
9	Eat more grains, vegetables, and fruits.
9	Cook foods without added fat, and serve foods without high-fat toppings.
9	Look for high-fat/calorie foods in recipes.  Use low-fat/calorie foods instead.

I do these things to take charge of what’s around me.
9	Keep high-fat/calorie foods out of my house and work place.
9	Keep lower-fat/calorie foods in sight and ready to eat.
9	Add positive activity cues to my life.
9	Get rid of cues for being inactive.
9	Handle problem social cues by planning ahead, staying away from the cues, changing the cues, responding in a more healthy way, or adding helpful cues.

I do these things to eat healthy when I eat out.
9	Plan ahead for healthy eating out.
9	Ask for what I want when I eat out.
9	Take charge of what’s around me when I eat out.
9	Choose foods carefully when I eat out.

I do these things to talk back to negative thoughts and manage slips.
9	
Talk back to negative thoughts with positive thoughts.
9	
Regain control the very next time I can after slips.  
9	Talk to someone supportive after slips.

What are some non-food ways to give yourself credit?