- Continue to weigh a healthy amount: A higher risk of heart disease, stroke, type 2 diabetes, some malignancies, and mental health issues is associated with being overweight or obese. Additionally, it may lower fertility.
- Increase your fibre intake: Make wholegrain breakfast cereals, wholewheat pasta, wholemeal bread, and brown rice the foundation of your meals. You should also include unsalted nuts and seeds, legumes (such lentils and beans), and wholewheat pasta in your diet.
- Monitor how much red and processed meat you consume: Reduce your daily intake of red and processed meat to 70g (less than 500g per week) if you typically consume more than 90g (cooked weight) of this type of meat.
- Reduce your intake of saturated fat: Choose unsaturated oils like rapeseed, olive, and sunflower oils and spreads produced from them for cooking, salad dressings, and spreading; cut back on your intake of cookies, cakes, pies, pastries, chocolate, and cream; and select low-fat dairy products.
- Increase your fish intake: Try to consume two servings or more of sustainably produced fish every week, with one serving needing to be oily (think salmon, mackerel, sardines, or trout).
- Consume more fruit and vegetables: Make an effort to consume five servings or more of a range of fruits and vegetables each day. All forms of juice—fresh, canned, frozen, dried, and 150 millilitres of unsweetened—count.
- Restrict your intake of salt: Strive for fewer than 6g daily. Examine the nutritional label of products, select low-sodium varieties, and avoid adding salt when cooking or serving food.
- Remain engaged: Aim for at least 150 minutes (2 hours and 30 minutes) of moderate activity every week, which includes two days of muscle-strengthening activities like sit-ups and push-ups. This type of activity will cause your heart rate to increase.
- Restrict your alcohol consumption: If you consume alcohol, aim to limit your weekly consumption to no more than 14 units and set aside a few days without alcohol.
- Ask for assistance if necessary: Do not remain quiet about any health-related concerns you may have; instead, talk to your doctor.
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