UCLP© Step 2: Building strong foundations

The second step is to start making healthy changes 

In Step 1 of the UCLP©, we asked you to think about your motivations for making changes and to reflect on what you eat. Step 2 is about making better choices. Start by reviewing your quick checklist and diet diary, then move onto each of the food groups listed below to see where you can make healthy changes.

Making small changes to your meals and snacks will put in place the building blocks of a heart healthy diet. We call this stage, building strong foundations.

Making a Start - the UCLP© Diet Checklist

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Review your quick checklist

If you filled out a quick checklist or quick checklist for vegans, focus on where you answered 'no' (red) or 'sometimes' (amber). Now, aim to make one improvement every one to two weeks. Trying to make too many improvements all at once can be overwhelming and makes it more difficult to keep them up for the long-term.

Review your diet diary

If you completed a diet diary, use these helpful tips to review it and see where you can make changes. 

  • Eat three meals a day and the occasional snack as a great way to make sure you meet your nutritional needs.
  • In most meals, include at least one portion of fruit or vegetables, a starchy food such as potato, bread, rice or pasta, and a source of protein such as meat, fish, eggs, cheese, nuts, milk, yogurt, pulses.
  • Choose healthy snacks such as fresh or dried fruit, nuts and seeds. These can make a helpful contribution to cholesterol lowering.
  • Limit sugary drinks and keep alcohol within healthy limits.
  • Be aware of your portion sizes.

Get an overview of the changes you can make in Step 2

Download the factsheet

Time to set some targets

Once you have read about the different improvements you can make above, it's time to decide which changes you would like to tackle first and set some targets. Remember, it’s important to make just one or two small changes at a time and review your progress after a few weeks before considering other improvements you could make.

Use this plan to set targets and keep on track

Have a look at our full range of UCLP© resources