Dietary behaviours | Targets to determine MD change | |
---|---|---|
Daily | Weekly | |
Increase Monounsaturated fat (MUFA) | Olive/rapeseed oils ≥ 4 tblsp (60mls); MUFA-rich spreads ≥ 3 tsp (15g) | Natural nuts ≥ 3 handfuls (90g) |
Increase fruit and vegetables | Fruits ≥ 2 portions (160g) Vegetables ≥ 3 portions (240g) | Legumes ≥ 3 portions (240g) |
Increase wholegrains | Preferential consumption of wholegrain cereals over white varieties | Â |
Increase fish (particularly oily fish) |  | Fish ≥ 3 servings (420g) (not battered or crumbed) |
Reduce meat |  | Red meat ≤ 2 servings (300g) Processed meat ≤ 1 serving (150g) |
Reduce confectionary |  | Confectionary ≤ 3 servings |
Moderate alcohol |  | Alcohol (if consumed) 125-375 ml ≥ 3 days |