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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.
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.
What change would you like to tackle first?
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.
