From: The 40-Something randomized controlled trial to prevent weight gain in mid-age women
Target behaviour | Message wording |
---|---|
1. Improve diet quality, limit non-fibre sources [37, 39, 40] | Aim to eat two serves of fruit every day with no more than one serve in the form of juice. |
Aim to eat at least five serves of vegetables every day | |
Aim to eat one to one-and-a-half serves of meat or meat alternatives every day | |
Aim to eat two to three serves of dairy every day | |
5. Increase dietary fibre [39] | Aim to eat wholegrain varieties of breads and cereals. |
Limit your intake of extra foods, which are high in fat and sugar, to two serves per day or less | |
7. Decrease energy intake [38] | Aim to cut down on the number of meals eaten outside the home each week |
8. Meet national physical activity recommendations [30] | Aim to engage in moderate to vigorous physical activity for at least 30 minutes, five days per week or 150 minutes total per week. |
9. Decrease sedentary activity [23] | Aim to sit for less than three hours per day |
10. Increase physical activity [31] | Aim to take at least 10,000 steps per day |