Know your weight
Check your body mass index (BMI) on www.healthyireland.ie
Weigh yourself once a week and set a target of 1–2lb/1kg weight loss a week.
Watch what you eat – use the Food Pyramid guide
Avoid Top Shelf foods and drinks. Limit chips and takeaway food as much as possible – maximum once a
Limit or avoid alcohol.
Eat lots more fruit and vegetables.
Choose the lower servings options recommended for your age and activity levels in the Daily Servings Guide
for wholemeal cereals and breads, potatoes, pasta and rice shelf.* Be aware of the calorie difference.
Drink more water – at least 8 glasses or cups a day.
Eat regularly and healthily
Eat regular meals and cook mostly with fresh ingredients.
Use very little fats and oils on food and in cooking.
• Use a smaller plate • Eat slowly • Stop when you feel full.
Be mindful of what you’re eating and drinking.
Sit at a table and try not to watch TV or a screen while you’re eating.