Table 1 The main lifestyle goals of the intervention
Lifestyle target | Lifestyle recommendation |
|---|---|
Diet | |
 Dietary score | Improvement in diet score |
 Breakfast | Have a breakfast on 5 week days |
 Roots and non-root vegetables | ≥ 3 portionsa of roots and non-root vegetables per day |
 Fruits and berries | ≥ 2 portionsb of fruits and berries per day |
 Fish | Fish ≥2 times per week |
 Red and processed meat | Red and processed meat ≤5 times per week |
 Milk products | 4 portionsc of low-fat and fat-free milk, sour milk and yoghurt (≤1% fat), low-fat cheese (≤17% fat) and milk products with no or low in sugar per day |
 Vegetable oils and vegetable oil based spreads | Vegetable oils and vegetable oil based spreads on bread, cooking, and in salad dressings |
 Grain products | ≥6 portionsd of grain products (> 50% whole grain) per day in women and ≥ 9 portionsd per day in men |
 Nuts, seeds, and almonds | About 30 g of natural nuts, seeds, and almonds per day |
 Sugar containing beverages | ≤2 dl of sugar containing beverages per day |
 Alcohol beverages | ≤1 portione of alcohol beverages per day in women and ≤ 2 portionse per day in men |
Physical activity | |
 Physical activity | ≥30 min of at least moderate intensity physical activity per day on at least five days a week |
 Sedentary behavior | Decreased sedentary behavior |
Other | |
 Sleeping time | ≥7 h of sleeping per day |
 Smoking | To quit or at least decrease smoking |
 Body weight | Weight loss |
 Mood | Increased attention to positive mood inducing factors |
 Stress | Increased use of relaxation techniques |