Eating Behaviour Questionnaire Tips

https://www.ucl.ac.uk/epidemiology-health-care/research/behavioural-science-and-health/resources/questionnaires/eating-behaviour-questionnaires

How can the Ten Top Tips help you control your weight?

The Ten Top Tips programme helps you incorporate lifestyle changes into your daily routine so that they become automatic and easy to maintain. To develop new healthy habits you need to:

you are going to do the tips. For example work out how to fit five servings of fruit and vegetables and the extra walking into your day.

Keep this up until the tips have become automatic. Record-keeping increases success in developing healthy habits.

Top ten tips

1,Keep to your meal routine

Try to eat at roughly the same times each day, whether this is two or five times a day.

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2, Go reduced fat

Choose reduced fat versions of foods such as dairy products, spreads and salad dressings where you can. Use them sparingly as some can still be high in fat.

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over a week (based on consuming 300mls milk/day)

Keeping a record has been shown to increase people’s success in developing healthy habits

3, Walk off the weight

Walk 10,000 steps (equivalent to 60-90 minutes moderate activity) each day. You can use a pedometer to help count the steps. You can break up your walking throughout the day.

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4,Pack a healthy snack

If you snack, choose a healthy option such as fresh fruit or low calorie yogurts instead of chocolate or crisps.

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5, Look at the labels

Be careful about food claims. Check the fat and sugar content on food labels when shopping and preparing food.

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Creating a daily routine, keeping track of your progress and planning ahead are key to developing healthier habits to last a lifetime.

6, Caution with your portions

Don’t heap food on your plate (except vegetables). Think twice before having second helpings.

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7, Up on your feet

Break up your sitting time. Stand up for ten minutes out of every hour.

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8, Think about your drinks

Choose water or sugar-free squashes. Unsweetened fruit juice is high in natural sugar so limit it to 1 glass per day (200ml / 1/3 pint). Alcohol is high in calories so try to limit the amount you drink.

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9, Focus on your food

Slow down. Don’t eat on the go or while watching TV. Eat at a table if possible.

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10, Don’t forget your 5 a day

Eat at least 5 portions of fruit and vegetables a day (400g in total).

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