Making smart choices – time to sharpen the saw

Your profile indicates that you're doing well! Where do you go from here? Well, only you know how much effort it takes to get to where you are in terms of eating well, so you will also know that it's going to need motivation to maintain it. Remind yourself of the benefits of your eating habits – more stamina, improved skin, better able to cope with stress, improved immunity, and so on.

Take time now to put together your own action plan that will ensure you keep up the good work. This could include getting a friend on board so that you support each other, investing in a new recipe book that offers you healthy meal ideas, or being a good role model to others.

If you're a parent, you'll know that children learn more from what you do that from what you say, so healthy and balanced habits really need to start from the role models. As a parent, you are in a valuable yet responsible position. The good news is that instead of worrying about changing your whole family's habits, you just need to change your own. Your children's habits will follow as they start to copy your ways, sometimes without you even knowing it.

If you're not a parent, you can still be a mentor to others – it's a great motivation boost to know that other people admire your habits.

Make a list of why it is important to you to eat well. This will give you a visual representation of the bigger reasons why this is an important goal for you. Put this list on a wall or somewhere handy so you can refer to it often. It will act as a reminder, which will keep you going.

• Decide what you will change in your own routine that will ensure you keep on track with your healthy eating habits.
• Are you eating regular meals and snacks every day? If not, what stops you? Make the necessary changes so you are consistent with your meal times.
• You're doing well with fruit and veg, but did you know that there is research to show that up to nine portions offers significant benefits? Think about how you could manage to achieve more than five fruit and veg a day.
• If you're a parent, encourage your children to take part in supermarket shopping, cooking, setting the table and so on. Young children may enjoy making faces on pizza using sliced courgettes and peppers. If you involve children in the cooking, they may become more interested in food and will often enjoy food that they have had a hand in preparing.