The Daily Diet

 These tips will help you incorporate lifestyle changes into your daily routine, so that they become automatic and easy to maintain.

To develop new healthy habits you need to:

Plan ahead ~ In the first week or two, spend some time working out in advance how you are going to do the tips, for example workout how to fit 5 servings of fruit and vegetables and the extra walking into your day.

Tracking your progress ~ Use tick sheets each day to record if you do each of the tips.  Keep this up until the tips have become automatic.  Record keeping/journal keeping increase success in developing healthy habits.

Reduce fat ~ Choose reduced fat versions of foods such as dairy products, spreads and salad dressings where you can.  Use them sparingly as some can still be high in fat.

Keep to your meal routine ~ Try to eat at roughly the same times each day.  Whether this is 2 or 5 times a day.  Creating a daily routine keeping track of your progress and planning ahead are key to developing healthier habits to last a lifetime.

Walk 10,000 steps ~ Equivalent to 60-90mins moderate activity each day.  You can use a pedometer to help count the steps.  You can break up your walking throughout the day.

Look at labels ~Be careful about food claims.  Check the fat and sugar content on food labels when shopping and preparing foods.

Pack a healthy snack ~ If you snack, choose a healthy option such as fresh fruit or low calorie yogurts, instead of chocolate or crisps.

Caution with your portions ~ Don’t heap food onto your plate except for vegetables.  think twice before having second helpings.

Up on your feet ~ Break up your sitting time.  stand for 10 minutes out of every hour.

Think about your drinks ~ Choose water or sugar free squashes.  Unsweetened fruit juice is high in natural sugar, so limit to 1 glass per day.

Alcohol is high in calories, so try to limit the amount you drink.

Don’t forget your 5 a day ~ Eat at least 5 portions of fruit and vegetables a day.

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