Build your plate 🥗:

• ½ plate non-starchy vegetables and/or salad** for fibre, vitamins, minerals, and colour (at at least 2 meals of the day).

• ¼ plate protein** lean protein animal or plant source such as chicken, fish, eggs, lean red meat, tofu, legumes, or seafood

• ¼ plate carbohydrates** such as rice, pasta, potato, sweet potato, grains and pulses. Choose whole grains where possible

• Thumb – small handful healthy fats in moderate amounts, such as extra virgin olive oil, avocado, nuts, seeds, and oily fish such as salmon.

Keep it colourful 🌈

• This plate should encourage colour and variety, or eating the rainbow to help provide a broad range of micronutrients. Choose organic foods, seasonal and locally produced foods if possible.

Hydrate 💧

• Drink around 2 litres of water or unsweetened beverage daily. Thirst is an indicator that you dehydrated.

Add fruit 🍎

• Snack on or add 2 pieces of fruit per day

And some dairy 🥛

• Consume 1-2 serves dairy products such as milk, yoghurt and cheese

Consider cooking methods 🍳

• Pay attention to cooking methods – preferably bake, steam or boil; and only add small amounts of fat.

Keep small ⚠️

• Avoid or at least limit alcohol consumption to 1 drink per day

• Keep processed foods and added sugars to a minimum (<80% of total intake).

Support with good habits 🌿💤

• Sleep well - Aiming for 7-9 hours of quality sleep per night

• Move regularly -  by walking and reduce the amount of time you sit still by taking brief, active breaks and increasing activities that involve movement such as stretching, using the stairs, and gardening.

• Exercise regularly - by walking , swimming, cycling or jogging, most days of the week or daily, 30–45 minutes, continuously or intermittently. Choose a form of exercise that is enjoyable and becomes a way of life for you. Involve family and friends when possible.

• Stay connected - Maintain social connection and engagement to supports wellbeing and mental health

Avoid under or overeating 🍽️

• As a simple guide without intensive tracking, people may should eat until “just full”, adjusting portions (particularly carbohydrate and fat consumption, depending on whether their goal is to maintain, lose, or gain weight.