Table 2.

Anticipated or intended behavior changes attributable to the handout: selected responses.

Online group	Paper group
Change my cereal, use a combination of flour and include more fibre in my snacks. Flax seed to my smoothie	I want to be more aware and make sure I am including the right foods to obtain my daily fibre since I deal with IBS symptoms
Add more fibre easily by swapping current food choices for those with a higher fibre content.	Instead of having juice at breakfast to have an orange or other piece of fruit with my cereal 2. to try and have oatmeal more
The handout listed a lot of the changes that we are currently making in our diet. I have not thought of using dried fruit as a snack. That is easy to transport and store. I will make that change. And I have not thought of added beans to a pasta sauce. I’m going to try that as well.	add + look for more variety in choices/meals - try to changes to recipes (substitutions to the every day) - read more labels
Simple substitutes for the foods I already eat for ones with more fibre - Chart was very helpful - Will make sure I am get “whole grains” not just “whole wheat”	Be more fearless in substituting 1/2 to full white flour to a multi-grain. Reference fibre counts. Get back on your Eat Right Ontario website to see the latest healthy recipes (especially using legumes)